Split workout draft 12


Main Rationale:
I want to increase my Squat but I'm having issues getting Sprinting volume in and Clean Pulls in.  

Themes:

- only go to gym for pool work and belt squat
- no need to isolate glutes due to deep squat work.
- no good mornings
- calf raises every lifting session
- 1 session at track / 2 session at track 
- Drills twice a week


- How much is this going to increase my box squat at 0.6 m/s and my sprint fitness? 
- How will this improve my seated calf raise at explosive speed? My long iso hold Seated calf raises (45 secs) 
- How will this increase my Hang Clean numbers?
- Increase standing triple jump
- 


Single Leg Bounds .
Rules: 
If your back isn't feeling it for a back squat than belt squat 



Monday:

 Bench Press Plyos to ramp up nervous system 

Tuesday:

 
 Peak Speed Day _ in morning if possible

Afternoon - Belt Squats - squatmax md

Wednesday:

Afternoon:

 Fit Club - Seated Hamstring Curls + Back Extensions + Abs


 

Thursday 

 off 


Friday

Morning -

Hill Sprints - if sled drag work up very light 
 
Afternoon -
Yoke bar squats


Sunday 

- Squat Jumps - Belt Squats @ Fit Club + Clean Pulls
(Weighted sit-ups?)








The only thing I could compete on is seated calf raises with explosiveness and deep squats on Squatmax MD with a good m/s.



I need to find a spot on my way to work where I can sprint. 
 
 

Question: 
Can I feasibly belt squat friday and Pause Bar Yoke Squat on Monday?  

Can the Squatmax belt squat fully replace the box squat for great RFD Training? 

 ....
Everytime I miss a training session, I'm going to write down the reason why. 



You should be squatting at least every 72 hours so that you can get a real training session from it. 

If you can't get a Yoke bar training session than Squatmax MD squat and/or dangle squats. 

Lever belt squats don't mimic the squat all that well. 



You need to do Hill Sprints and top end work.

I want to try a DIY belt squat where i just chain together a bunch of weights and do belt squats like that so I can keep my narrow stance.

I REALLY don't feel like buying a bunch of 25 pounders just so I can have a narrow stance. 









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