The Will's Workout

My training schedule for the next few months is getting full.  I'll be getting stronger with Bonn, Jumping higher with Curtis, and getting faster long distance by myself (with Bonn's helpful training eye).

My goals remain the same: twice body weight squat, sub 1 minute 400, sub 6 minute mile, sub 20 minute 3-mile, dunk, one armed pullup, with the additional goal of hitting a sub 45' 10k in July.

Bonn and I will be lifting heavy in the morning (6am, Monday-Thursday, when I don't have lacrosse practice), and doing various cross-training type activities.  That will be where I work on squat, some explosive training, and the one armed pullup, as well as balancing out all the rest of the training with a solid amount of posterior chain and flexibility work.

Curtis and I will be doing high intensity explosiveness training in the evenings about twice a week.  That will have to be scheduled on a week to week basis, but it will likely fall on Mondays and Wednesdays, at around 6-6:30pm.

My run training will take place when possible after work or later in the evening.

For lifting, I think we're going to move back to a more organized split workout, as presented by Kelly Baggett of Higher Faster Sports.  We won't incorporate too many more explosive training exercises since I'll be getting those with Curtis, but I may try to work in some explosive lifts, including jump squats, and upper body plyometrics like medicine ball throws, and drop pushups / jump pushups, wood chops, etc.

The split will look something like the following:

Workout 1 - squat, hamstring
Workout 2 - chest, pullups
Workout 3 - deadlift, squat
Workout 4 - shoulders, rows

and adding any of the following supplemental workouts: abs, hips, forearms, calves, arms.

Additionally, each workout will have a warmup consisting of running or rowing or dynamic warmup (high knees, toe touch, butt kick, karaoke, backpedal, etc...), and each workout will finish with stretching.

Typically I'll be able to work out Monday, Wednesday, Saturday, with a possible additional Tuesday Thursday workout in there.  Ideally I'd like to be squatting twice a week, which will happen If I get at least three workouts in per week.

So without further ado, here's my proposed workouts for the next week (starting April 5, 2012):

Thursday: dynamic warmup, squat (5x5), med ball hamstring curls (3x12), glute ham raise (3x10), dumbell calf raise (3x20), stretch

Saturday: row 10 min, incline bench press (5x5), weighted wide grip pullup (5x5), skull crushers (3x8), close grip weighted pullup (3x8), stretch

Monday: dynamic warmup, deadlift (6x3), jump squat (30% max, 10 reps/set, repeat sets until performance decreases), dumbell step up (3x8 each leg), weighted leg raise (3x10), stretch

Wednesday: row 10 min, overhead press (5x5), bent over barbell row (or machine seated row, 5x5), close grip bench press (3x8), medicine ball throws (overhead, sides, behind the back, 3x10 each), stretch