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My Like STL-Program
STL Like Program
Monday's and Thursday's
stabliserQuad Stabliser Lunges Side Bends Calf Raises Balancing Week
2 set 30 2 set 30 80 2 sets 40 6mins 1
2 set 35 2 set 35 90 2 sets 45 7mins 2
2 set 40 2 set 40 100 2 sets 50 8mins 3
2 set 45 2 set 45 110 2 sets 55 9mins 4
REST WEEK 1
2 set 50 2 set 50 120 2 sets 60 10mins 6
2 set 55 2 set 55 130 2 sets 65 11mins 7
2 set 60 2 set 60 140 2 sets 70 12mins 8
2 set 65 2 set 65 150 2 sets 75 13 mins 9
REST WEEK 2
2 set 70 2 set 70 160 2 sets 80 14mins 11
2 set 75 2 set 75 170 2 sets 85 15mins 12
2 set 80 2 set 80 180 2 sets 90 16mins 13
2 set 85 2 set 85 190 2 sets 95 17 mins 14
REST WEEK 3
Tuesdays / Fridays
Calf Raises Quad Blasts Leg extension Lunges Legcurls Burnouts Week
3 sets 40 2 sets 70 2 sets 70 2 set 30 2 sets 30 200 1
3 sets 45 2 sets 80 2 sets 80 2set 40 2 sets 40 300 2
3 sets 50 2 sets 90 2 sets 90 2set 50 2 sets50 400 3
3 sets 55 2sets 100 2 sets 100 2set 60 2sets 60 500 4
REST WEEK 1
3 sets 60 2 sets 110 2 sets 110 2set 70 2 sets 70 600 6
3 sets 65 2 sets 120 2 sets 120 2set 80 2 sets 80 700 7
3 sets 70 2 sets 130 2 sets 130 2set 90 2 sets 90 800 8
3 sets 75 2sets 140 2sets 140 2set100 2sets 100 900 9
REST WEEK 2
3 sets 80 2 sets 150 2 sets 150 2set 110 2 sets 110 1000 11
3 sets 90 2 sets 160 2sets 160 2set 120 2 sets 120 1200 12
3sets100 2sets 170 2sets 170 2set 130 2sets 130 1300 13
3 sets110 2sets 180 2sets 180 2set 140 2sets 140 1400 14
REST WEEK 3
Wednesdays-Plyometrics
Start in Week 5
Hops 5 sets 25
Bounding 5 sets 25
ApproachJ's 5 sets 10
Depth J's 8 sets 4
BlockJumps 5 sets 10 each direction fast as possible
Chair Jumps 5 sets 10
Weeks 14-15 REST
After you have completed this program you would have significantly increased your vertical jump! To keep your new hops you must keep physically active and do the first weeks reps of the monday and thursdays excercises once a week. I must give credit to
Ant Ball www.stl-basketball.com ,
Penny http://kalenm69.tripod.com/hops/html for the excercises which i have used to create this free program! If you have any question feel free to ask them on the Message Board.
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