ok, would someone kindly look over this and tell me what you think? i planned out my first 3 weeks (thats all ill plan right now, though i have other ideas i havent put into place yet). and if anyone has ideas for medballs or plyos feel free to suggest them because i havent put them in and dont know how to. ok here it is…
Week 1
Monday:
10x start from belly to 10yds
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiu jitsu
Wednesday:
10x start from roll to 15 yds
4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise
Thursday: same as tuesday
Friday: 10xlong hills
4×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise
Week 2
Monday:
10xstart from belly to 10 yds
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiujitsu
Wednesday:
10xstart from roll to 10 yds
4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise
Thursday: same as tuesday
Friday:
10x long hills
4×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raises, calf raise
week 3
Monday:
5x start from belly to 15 yds
3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiujitsu
Wednesday:
8xstart from roll to 15yds
3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise
Thursday: same as tuesday
Friday: 8xlong hills
3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise