8/14

Yellow/Yellow, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

1-arm press 40k right 5,5,5,4,5,1 left 5,5,5,2,2,2,2,2
1-arm assisted -4k 5 sets


--- Last Edited by Tim Clavette (MBG Trainer, CNT) at 2008-08-18 15:44:22 ---

Saturday 8/2
(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 36k's 3x4,6x3
1-arm asst pullups -4k 5 sets

Monday 8/11
(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 30y 2/1/0 12/12/10

Pullups 44k 5x5
Pushups 44k 5x5

Tuesday 7/29

(yellow/yellow, yellow, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 44k 5x3
1-arm 90 deg 5x10

Sunday 7/27

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1 15 reps total
1-arm pullup -10# 5 sets

Friday 7/18

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 2/1/0 14/12/10

1-arm press 40k's 5x4 r/l
pullups 44k 5x5

Sunday 7/20

Yellow/Red, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 10/10/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 10x3
1-arm assisted -10# 5 sets

--- Last Edited by Tim Clavette (MBG Trainer, CNT) at 2008-07-21 09:32:16 ---

Monday 7/14

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1
1-arm asst pullups -10# 5 sets

Saturday

(red/yellow, yellow, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 2/1/0 8s

2-arm push press 44k 5x3
1-arm asst -15# 5 sets

Brad- I try to make a week look like this...
Monday-Body Power
Tuesday-Goals Workout (I log those here)
Wednesday-Body Power
Thursday-Goals Workout
Friday-Body Power
Saturday or Sunday- Goals Workout

I mountain bike just about everyday at lunch, and Wednesday nights I do a time trial, the other weekdays I ride about an hour. On the weekend I usually do a race or a longer ride. It's probably about 75-100 miles a week
On the body power workout I typically skip the pushing exercises for the legs (squats/lunges, etc.) or anything that conflicts with the goals workout.

With that said I don't actually get all that in, I probably skip between 1-3 of those a week. I'm not that competitive with the races, either.


Wednesday 7/9/08

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'1"

Box Jumps 24" 2/1/0 10s

2-arm press 36k 6x3,6x2
1-arm pullup -10# 5 sets

Sunday 7/6
"+" drill

red/Red, red, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40k's 12x1
1-arm assisted -10# 5 sets

Tuesday 7/1

Med Ball Dunking

(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"
Broad Jumps 2/1/0 30y

1-arm press 40k 5x3 r/l
44k pullup 5/4,1/4,1/3,2/3,2