Three Week Dynamic Effort Cycle

Week # 4

Week # 5

Week # 6

Friday (Lower Body) Friday (Lower Body) Friday (Lower Body)
Plyometric Movements

Standing Broad Jump

8 sets of 4 reps

Double Box Jump

6 sets of 4 reps

Plyometric Movements

Standing Broad Jump w/10lb dumbbells

6 sets of 3 reps

Double Box Jump w/10lb dumbbells

4 sets of 3 reps

Plyometric Movements

Standing Broad Jump w/20lb dumbbells

4 sets of 2 reps

Double Box Jump w/20lb dumbbells

2 sets of 2 reps

Dynamic Movement

14" Box Squat

50% of PR + 25% additional band resistance for 10 sets of 2 reps

Dynamic Movement

14" Box Squat

55% of PR + 25% additional band resistance for 10 sets of 2 reps

Dynamic Movement

14" Box Squat

60% of PR + 25% additional band resistance for 10 sets of 2 reps

Compound Movement

14" Box Squat (no bands)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Compound Movement

14" Box Squat (no bands)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Compound Movement

14" Box Squat (no bands)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Ham/Glute/Lower Back Movement

3 sets of 6 - 8 reps

 

Ham/Glute/Lower Back Movement

3 sets of 6 - 8 reps

 

Ham/Glute/Lower Back Movement

3 sets of 6 - 8 reps

 

Core Movement

4 sets of 6 - 8 reps

Core Movement

4 sets of 6 - 8 reps

Core Movement

4 sets of 6 - 8 reps

 

Sunday (Upper Body) Sunday (Upper Body) Sunday (Upper Body)
Plyometric Movements

SPRI Stretch band Punches 2x

8 sets of 4 reps

Plyo Pushup w/Medicine Ball

6 sets of 4 reps

Plyometric Movements

SPRI Stretch band Punches 3x

6 sets of 3 reps

Plyo Pushup w/Medicine Ball +10lbs

4 sets of 3 reps

Plyometric Movements

SPRI Stretch band Punches 4x

4 sets of 2 reps

Plyo Pushup w/Medicine Ball +20lbs

2 sets of 2 reps

Dynamic Movement

Bench Press

40% of PR + 25% additional chain resistance for 10 sets of 2 reps

Dynamic Movement

Bench Press

45% of PR + 25% additional chain resistance for 10 sets of 2 reps

Dynamic Movement

Bench Press

50% of PR + 25% additional chain resistance for 10 sets of 2 reps

Compound Movement

Bench Press (no chains)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Compound Movement

Bench Press (no chains)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Compound Movement

Bench Press (no chains)

60% of PR for 1 set of 1

70% of PR for 1 set of 1

80% of PR for 1 set of 1

Tricep Movement

3 sets of 6 - 8 reps

Tricep Movement

3 sets of 6 - 8 reps

Tricep Movement

3 sets of 6 - 8 reps

Back/Shoulder/Trap Movement

4 sets of 6 - 8 reps

Back/Shoulder/Trap Movement

4 sets of 6 - 8 reps

Back/Shoulder/Trap Movement

4 sets of 6 - 8 reps

Questions or comments - contact Kevin Jacobs

Notes:

1. Plyometric movements produce results quickly but fail to produce continued results for very long.

2. Plyometric movements are very CNS intensive and don't require a lot of volume.

3. Dynamic movements are all about speed and strict form, not weight.  Check the ego before you begin.

4. Dynamic box squats should be performed to parallel depth.

5. Dynamic movements are CNS intensive and don't require a lot of volume.

6. Dynamic movements are all about speed and strict form.  I can't emphasize this enough. 

7. Plyometric and assistance exercises are changed every week.