Lets Start My summer Training!

[Mark_13]

Well, Basketball and Volleyball are over for the year, so it's time to really pick up the training! I complete T-mags Nitro Squat program to bring up a weak squat(worked wonderfully)
Now I need some help on where to go next.

I sit at just under 150 lbs at a fairly low BF% (can't see it being over 10) 5'10 and some change on the height.
Main goals -
Gain more functional Mass!(hoping to get to atleast 160 before next season)
Increase Vert
Increase overall speed and lateral speed.
oh, and I wanna look real prutty too!

SO! What do you guys suggest as a plan of action?

Right now I'm looking at a simple 4 day, full body split for a few weeks. Last summer I made the mistake of gaining lots of mass(15 pounds) but didn't spend enough time running, jumping or actually playing the sports. Need to make sure I have a set schedule of other activities so I don't just live in the weight room!

Oh ya, and main weak spots - Fairly small shoulders and arms compared to the rest of the upper body. Calves are smaller but getting better.

Thanks guys!

[Jake]

What happened to the full body workout plan?

[Mark_13]

Right now I'm looking at a simple 4 day, full body split for a few weeks.


I posted it over at MH


Power Clean and Push Press 10 rep cluster set (resting 20s between reps)
Squat 4x5,
Chin-up 3x max
Swiss Ball press - 4x5
Abs for athletes and babehounds

Snatch 10 rep cluster set (resting 20s between reps)
Deadlift 4x5
Barbell Row 3x5
Incline Press 3x5
Military press 5x5

Power clean 10 rep cluster set (resting 20s between reps)
Over Head Squat 4x5
High pulls 3x5
Dips 3x5
Calve work

This day will be a bit different than the rest

Squat - 6*5
Military Press - 4*5
One arm Row - 4*5
Bench press - 4*5
Abs for athletes and babehounds


That will work for a few weeks, but I'm one of thsoe people who likes to change their workout lots.

[Jean-Paul]

That is a great workout! I would probably skip the calf workout, but that is just me. Easy for me to say since I have big calves, but I find that targetting them doesn't really help much. Is the Swiss Ball work shoulder presses or chess presses? Not in favor of SB shoulder presses, but I do use the ball for chest work sometimes, just because I like the moldability of the ball with my shoulder issues. Some of the other experts may chime in, but for my 2 cents it looks like a solid routine.

[Mark_13]

Thanks JP!

I have terribly small calves! They were so bad that I wouldn't wouldnt shorts because they skinnyness was commented on soo much actually. I've gotten them to a point where they are o.k, but I love wearing shorts, so may as well get them big and nice to look at.

The swiss ball is chest press, not shoulder.

What I do need some more help is what to do after that. I am really lost on what route I should take, due to there being so many options