Expert: Bob Anagnostou - 2/22/2007

Question
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY

Week _Leap Ups _Calf Raises _Step Ups _Thrust Ups _Burnouts _Squat Hops (wed)_Depth jumps
sets  reps sets reps sets reps sets reps sets reps sets reps
week1 _2 20 _2 10 _2 10 _2 15 _1 100 _4 15 _
week3 _2 25 _2 15 _2 15 _2 20 _1 150 _4 20 _
week5 _3 25 _2 20 _2 20 _2 30 _2 150 _4 25 _
week7 _3 30 _2 25 _2 25 _2 35 _2 200 _5 25 _
week9 _4 25 _2 30 _2 30 _2 40 _3 150 _5 30 _
week11 _4 30 _3 25 _2 35 _2 50 _2 200 _5 30 _
week13 DO NOT WORK, IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13
week15 _4 50 _3 35 _2 50  _2 60 _2 300 _5 40

EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed) Depth jumps
sets  reps sets reps sets reps sets reps sets reps sets reps
week2 3 20 2 15 2 10 2 20 1 100 3 20 2 15
week4 3 20 2 20 2 15 2 30 2 150 3 20 3 10
week6 2 30 2 25 2 20 2 35 2 200 3 25 4 10
week8 3 40 2 30 2 25 2 45 3 200 4 25 4 15
week10 4 40 2 35 2 30 3 30 4 150 5 20 4 20
week12 4 50 4 20 2 35 3 40 4 200 4 30 5 15
week14 3 30 2 25 2 20 2 30 1 250 4 20 2 20

* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not exceed what is prescribed.

* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.
<<<<<<when i do this in the even days it says do tuesday and wendesday and friday so you wrote and sayed do it every other day so??
and plus do u do it every other week or every week???
                              thank you


Answer
Mike, i'll give you an example.

Now it's Tuesday 27 febr. let's say sb get's it started from next Monday. That would be monday 5 Mar. and this week will be named as week 1 (odd numbered week). He has two more workout sessions this week. On wednesday 7 mar. and on friday 9 mar.

Then the next week, he will practice first day on tuesday 13 mar. cause this is an even numbered week, no.2. He will also train on wednesday 14th and thursday 15th.

Then the next week will be no 3 and so goes on...

I said that if your footwork is already in advanced level, you can train every day. That would be for instance, for week 2, also train on monday 12th and friday 18th with what is to be done in this week's program. But you have to enhance restoring and rebuilding of the muscle tissue that has broken down. You have to eat a lot of carbohydrates (bread, pasta, potatoes, rice, sweets, cereals etc.), drink at least 16 cups of water (4 lt) and some high quality protein (chicken, meat, milk, cheese, etc).

Yours,
Coach B.Anagnostou
Olympiacos Pireaus (HEBA, Euroleague)
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