AND1 4EVA - Programms that will help you to gain strength.

Program that will help you to gain strength.

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STRENGTH PROGRAM

This Program uses strength training and plyometrics. It is important that you Stretch before and after each exercise using calf, quads and hamstring stretches. If you complete this program you'll will gain inches. Remember if your saw in a muscle group, skip the exercise for that muscle. Also Don't forget the rest days as this helps your muscles heal and stops over training. and remember to do the balancing. If you finish this program email your gains in running and standing vertical. If you finish this I suggest going on to the Weight program. If you don't know what a exercise is just ask me on the message board. The Plyometric exercises are explained in the plyometric section. if you don't know what a exercise is go to description section.

STRENGTH SET POWER SET BALANCE SET:

Quad Blasts, Jumps Balancing, Calf Raises, Hops, Lunges, Deep Jumps, Skip Rope, Depth Jumps, Straight Leg Jumps

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Rest	Strength	Power	Balancing	Strength	Power	Rest

MUST BE DONE AS FAST AS POSSIBLE !!!

Week	Quad Blasts 3	Calf Raises3	Lunges3	Skip Rope	Strait leg 5	Hops 5	Each Foot Deep Jumps 5	Depth jumps 5	Balance (mins)
1	50	30	10	10	10	10	10	10	2
2	60	35	15	12	12	12	12	12	3
3	70	40	20	14	14	14	14	14	4
4	80	45	25	16	16	16	16	16	5
5	Rest
6	90	50	30	18	18	18	18	18	6
7	100	55	35	20	20	20	20	20	7
8	110	60	40	22	22	22	22	22	8
9	120	65	45	24	24	24	24	24	9
10	Rest
11	130	70	50	26	26	26	26	26	10
12	140	75	55	28	28	28	28	28	11
13	150	80	60	30	30	30	30	30	12
14	160	85	65	32	32	32	32	32	13
15	Rest

Now to keep your hops you have to keep active I suggest doing the strength and power set (week 1) on Thursdays with only 1 Rep Instead of the amount shown on the program.

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