|
Table 1. Exercises and training density
| Training Day |
Exercise |
Rest intervals btw. sets |
|
Monday
|
Step-up jumps |
1-2 minutes |
| Hurdle jumps |
1-2 minutes |
| Jump squat |
2-3 minutes |
| Hang snatch |
2-3 minutes |
| Full back squat |
3-4 minutes |
| |
|
|
|
Thursday
|
Full back squat |
3-4 minutes |
| Hang snatch |
2-3 minutes |
| Jump squat |
2-3 minutes |
| Hurdle jumps |
1-2 minutes |
| Step-up jumps |
1-2 minutes |
Table 2. Periodization for the back squat
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Reps
|
7
|
6
|
5
|
4
|
6
|
5
|
4
|
3
|
|
Sets
|
4
|
5
|
6
|
3
|
4
|
5
|
6
|
3
|
|
Load
|
80 %
|
83 %
|
85 %
|
88 %
|
85 %
|
88 %
|
90 %
|
92 %
|
|
Tempo
|
3-0-1
|
3-0-1
|
3-0-1
|
3-0-1
|
3-0-1
|
3-0-1
|
3-0-1
|
3-0-1
|
Table 3. Periodization for the hang snatch
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Reps
|
5
|
4
|
3
|
2
|
4
|
3
|
2
|
1
|
|
Sets
|
4
|
5
|
6
|
3
|
4
|
5
|
6
|
3
|
|
Load
|
83 %
|
85 %
|
88 %
|
90 %
|
88 %
|
90 %
|
92 %
|
95-100 %
|
|
Tempo
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Table 4. Periodization for the jump squat
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Reps
|
10
|
9
|
8
|
7
|
9
|
8
|
7
|
6
|
|
Sets
|
4
|
5
|
6
|
3
|
4
|
5
|
6
|
3
|
|
Load
|
20 %*
|
22 %*
|
25 %*
|
27 %*
|
22 %*
|
26 %*
|
27 %*
|
30 %*
|
|
Tempo
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
*) The percentage is in relation
to the back squat 1RM
Table 5. Periodization for the hurdle jumps
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Reps
|
10
|
10
|
10
|
10
|
12
|
12
|
12
|
12
|
|
Sets
|
3
|
4
|
5
|
2
|
3
|
4
|
5
|
2
|
|
Load
|
BW*
|
BW*
|
BW*
|
BW*
|
BW*
|
BW*
|
BW*
|
BW*
|
|
Tempo
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
*) The load is body weight only
Table 6. Periodization for the step-up jumps
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Reps
|
10*
|
10*
|
10*
|
10*
|
12*
|
12*
|
12*
|
12*
|
|
Sets
|
3
|
4
|
5
|
2
|
3
|
4
|
5
|
2
|
|
Load
|
BW**
|
BW**
|
BW**
|
BW**
|
BW**
|
BW**
|
BW**
|
BW**
|
|
Tempo
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
Explosive
|
*) Number of reps per leg, do
both legs
**) The load is body weight only
Constructing the workouts
To build your workouts you simply have to look at the periodization tables.
Let's say that you are in week 3 and that it's your Thursday workout.
That would give you:
1. Full Back squat
6 sets of 5 reps with 85% using a tempo of 301, 3-4 minutes between sets
2. Hang snatch
6 sets of 3 reps with 88 %, 2-3 minutes between sets
3. Jump squat
6 sets of 8 reps with 25%, 2-3 minutes between sets
4. Hurdle jumps
5 sets of 10 with your body weight, 1-2 minutes between sets
5. Step-up jumps
5 sets of 10 with your bodyweight, 1-2 minutes between sets
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