Skilla_Staz
Master Don Juan
First off, I was wondering about the core strength issue. As far as I know, the core is the center of all movement and lately I've been catching a few articles talking about how improving your core strength will improve speed, explosiveness, etc. As an athlete, anything that would improve my speed and explosiveness would make me drool. However, I haven't be able to find any certain exercises that would improve core strength other than crunches, back extensions, etc. You know, the simple exercises they teach you in gym. I'm well aware of weighting the exercises and such, but I was just wondering what else I could do...
Then theres a routine I would like some critique on.
Goals:
Gain A Great Deal of **Lean** Mass (Obviously)
Improve Overall Body Power (Not just strength, POWER)
Improve Speed
Balance Out Muscle Strength Inequalities
I've included some Oly lifts, followed by the conventional three so that I can improve my explosiveness.
Routine:
Monday/Wednesday/Friday Mornings:
40yd Sprints (2)
60yd Sprints (2)
10yd Sprints (4)
Monday: Bench
Bench: Work Up to 3RM
Cleans: 4x4
---------------------------
Assistance:
DB Incline Press 3x8
Dips (Weighted) 1x10
Skull Crushers 3x8
DB Overhead Extensions 2x6
Tuesday: Rest
Wednesday: Deadlift Routine
Deadlift Work Up to 3RM
Clean & Jerk 4x4
-------------------------------
Assistance:
Pull Ups
Close Grip(Palms Facing Eachother) 2x6
Wide Grip (Palms Facing Away from Body) 2x6
Military Press 3x6
Barbell Rows 3x10
DB Curls 3x8
Thursday:Rest
Friday: Squat Routine
Squat Work Up to 3RM
-------------------------------
Assistance:
Leg Press: 2x6
Glute/Hams: 4x6
Stiff Legged Deadlifts: 3x6
Calf Raises: 4x12
Not sure where to put the core work, or WHAT to do with the core work. Also, I was looking to add some grip work in there, not sure if the lifts themselves would accomplish that or not.
Alright, let 'er rip.
Then theres a routine I would like some critique on.
Goals:
Gain A Great Deal of **Lean** Mass (Obviously)
Improve Overall Body Power (Not just strength, POWER)
Improve Speed
Balance Out Muscle Strength Inequalities
I've included some Oly lifts, followed by the conventional three so that I can improve my explosiveness.
Routine:
Monday/Wednesday/Friday Mornings:
40yd Sprints (2)
60yd Sprints (2)
10yd Sprints (4)
Monday: Bench
Bench: Work Up to 3RM
Cleans: 4x4
---------------------------
Assistance:
DB Incline Press 3x8
Dips (Weighted) 1x10
Skull Crushers 3x8
DB Overhead Extensions 2x6
Tuesday: Rest
Wednesday: Deadlift Routine
Deadlift Work Up to 3RM
Clean & Jerk 4x4
-------------------------------
Assistance:
Pull Ups
Close Grip(Palms Facing Eachother) 2x6
Wide Grip (Palms Facing Away from Body) 2x6
Military Press 3x6
Barbell Rows 3x10
DB Curls 3x8
Thursday:Rest
Friday: Squat Routine
Squat Work Up to 3RM
-------------------------------
Assistance:
Leg Press: 2x6
Glute/Hams: 4x6
Stiff Legged Deadlifts: 3x6
Calf Raises: 4x12
Not sure where to put the core work, or WHAT to do with the core work. Also, I was looking to add some grip work in there, not sure if the lifts themselves would accomplish that or not.
Alright, let 'er rip.
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