Help with program...

[blackhole2]

I am 37 yo 192lbs (down from 204lbs 3 months ago) 12% bf

During the summer I could break the 200 barrier, my arms and shoulders looked great and I had a gut...

Here is my dilemma:

I play volleyball Tuesdays (League) and Fridays (practice) and wanna get more muscle mass while keeping my bf at a reasonable %.

I cut down the excessive weight, am much stronger on the court (my leap increased 2 inches and I am hitting the ball harder than ever)

I am still loosing weight therefore I guess my jump will increase a bit and I am quite happy my my VB conditioning.

What do you guys think of:

Mondays: Upper Body Push
Tuesdays: Upper Body Pull /VB during the evening
Wednesdays: Lower Body 10 sets/5 reps
Thursdays: rest
Fridays: Shoulders+arms/ VB during the evening
Saturdays: Plyometrics

Low intensity cardio: MON, THU, SAT

 

[cpesloco]

maybe a recomposition type diet is what you are looking for. That's what I am doing to right now.

 

[blackhole2]

maybe a recomposition type diet is what you are looking for. That's what I am doing to right now.

What is that?

My problems is to keep my jump and neither overtrain or under do it.

I know that i am going in the right way with my body comp but that info would be helpfull

 

[oldfella]

Since vertical jump seems to be your priority then I would train for that. Plyometric squats are good, deadlifts but keep your ass down and explode up. Partial range leg press in the midrange and calves, work those calves hard. thye are heavily involved in the jump. They provide the final drive off of the ground. SO I would adapt a kind of plyo jump just using claves from the floor. And if you want to get good at something then practice what it is you want to excel in.........like vertical jump!!!

P.S. when you practice your jump do it with extra weight! When that weight is removed your jump will increase!