Changing stuff up, incorporating sport movements

[RyanA]

So I know there hasnt been much posting recently but i thought Iwould fill the board with some questions to get as much input as I could. Mainly, I am going to incorporate plyometrics and some medball work. I also tried to outline the workouts with the bicep curls in the right place as well as some shrugs/latpulls/rows mixed in a new way. Trying to be more disciplined with what makes it into a workout and what doesnt. If you guys see any weaknesses in the new assists/overall workout look, please yell at me. remember, I dont have a GHR or reverse hyper machine, otherwise I would be doing those on the Squat days. On the ME Squat day I am going to switch back and forth between Box Squats and DL, do you think this would be helpful for 4-6 weeks?

DE Squat
Plyometrics
DE Box Squats 9x2
RDL 3x8
Pull Thrus 3x8
Side Bends 3x12
Weighted Situps 3x12
Ab Pulldowns 3x12

DE Bench
Medball Chest Pass 5x10
DB Incline Press(30) 3x8
Cable Pushdowns 3x8
Pulldowns 4x8
Rear Raises 3x8
Rotator Work
Pushups 2xF

ME Squat
Plyometrics
DL/Box Squats 6x3,3x1
Pull Thrus/RDL 4x8
Side Bends 3x12
Weighted Situps 3x12
Hanging Leg Raises 3x12
Bicep Curls 3x8

ME Bench
Close Grip BP 6x3,3x1
Qrtr Pushups 4x5 qrtrs
Cable Pushdowns 3x8
Chest Support Row 4x8
DB Shrugs 3x8
Rear Raises 3x8
Rotator Work

Just a comment on the qrtr pushups. We used to do these in track and they are great. Dump some qrtrs on the ground in front of you and then stack them with a pushup between each qrtr. Lots of isolation on one arm and as you get good you can really spread them out far away making you do 1 hand pushups to grab the qrtrs then stack then a 2 hand pushup then repeat. Working thru all the qrtrs. Starting with just a few cuz they are killer but lots of fun. Should I do these at the end so that the cable pushdowns can be done with more weight?

[jackd]

If it were me I'd do the quarter pushups at the end and save most of my tri energy for heavy work......throw in some flat DB extensions,half presses,Tate presses,overhead DB extensions.....mix up your tri work,swithc exercises every 3-4 weeks.

Again if it were me and if you have access to a cambered bar or a Manta Ray,I'd do different versions of the box squat for 2-3 weeks and then throw in a DL on ME days. Here again it's just my opinion but I wouldn't DL more than once every 3 weeks. I'd also throw in some leg curls occassionally just for some variety and to work the hams at a different angle since you don't access to a GHR.

[RyanA]

I was wondering about doing the pushups at the end; one last thing? before or after rotator work? I have noted the assists that you recommended and I will research them and mix them in. What is an overhead DB extension? Because I think that is what I am calling a french press. Just holding a DB overhead and working the triceps?

No cambered bar or manta ray but I do high bar squats anyway. I will try to play with the depth once I get a box that is a little more adjustable than the bench I am using now.

i will try to keep the DL days at a min and work in some leg curls too. These are just kinda workout guidelines but I like to have something planned ahead.

~Ryan

[jack]

Overhead DB extensions--extend your arm while holding a DB and then lower it,letting the DB go behind your head,touch the top of your back and extend up. Take it down until you really get a good tri stretch. These are good change of pace.

I'd do the cuff work last.....they're quick and it's a good cool down type exercise.