A shortage of time, absolutely heinous DOMS, and a general loathing of high-rep work has led me to switch to Baggett's "Time Efficiency Workout." This program consists of a plyometric workout and a strength/plyo workout each week. I'm looking at going on Tuesday and Friday with these, and maybe some basketball on Sunday.
28 October 2008
Donkey ankle bounce - 3 sets of 20, 1 min rest after each set
Knees to chest tuck jump - 4 sets of 8, 2 minutes of rest after each set
Rhythmic alternating lunge jumps - 3 sets of 10, 2 minutes of rest after each set
3 steps --> jump for height - 5 sets of 1, 2 minutes of rest after each set
40 yard sprints - 4 sets, 3 minutes rest after each set
This was good. The lunge jumps are absolutely killer. I'll do the strength/plyo workout today or tomorrow.