Dr. Squat - Dr. Fred Hatfield

Im going to be resting for a bit then im going to start 1 of these

I am in track now

I high jump(if i had better form then over 6ft), shotput 40'1'', triple jump 34-35 feet, 100m low 12s

Of course my goal is to get more flexible, be able to jump higher and so on

so here is my first idea- Static Spring Proficiency

Week 1- Monday:
Low pogo jumps- 3 sets of 20 seconds
High pogo jumps- 3 sets of 20 seconds
Paused jump squat-4 sets of 5 at 30% of squat 1RM
Squat- 4 sets of 5 at 82.5 % of 1RM
Glute ham raises- 4 sets of 5

Week 1- Friday (or thursday, you choose):
Low pogo jumps- 3 sets of 20 seconds
High pogo jumps- 3 sets of 20 seconds
Paused jump squats-4 sets of 5 at 30% of squat 1RM
Squat- 4 sets of 5 at 82.5 %
Glute ham raises- 4 sets of 5

Week 2- Monday:
Low pogo jumps- 3 sets of 20 seconds
Drop jumps- 5 sets of 7- REST 2 minutes per SET
Push Jerks-4 sets of 3 at 80% (make sure it is explosive!)
Deadlift- 4 sets of 5 at 82.5 %
Walking lunges- 4 sets of 5 at 82.5 %

Week 2- Friday (or thursday):
Low pogo jumps- 3 sets of 20 seconds
Drop jumps- 5 sets of 7- Rest 2 minutes per set
Push Jerks-4 sets of 3 at 80% (make sure it is explosive!)
Deadlift- 4 sets of 5 at 82.5 %
Walking lunges- 4 sets of 5 at 82.5 %

Week 3- Monday:
High pogo jumps- 3 sets of 20 seconds
Depth jumps- 6 sets of 5- Rest 2 minutes per set
1/4 rhythmic jump squat-4 sets of 8 at 20% of squat 1RM
Glute ham raises- 5 sets of 5
1 leg split squat- 4 sets of 5 at 82.5 %
Good morning- 4 sets of 5- 65 pounds

Week 3- Friday (or thursday):
High pogo jumps- 3 sets of 20 seconds
Depth jumps- 6 sets of 5- Rest 2 minutes per set
1/4 rhythmic jump squat-4 sets of 8 at 20% of squat 1RM
Glute ham raises- 5 sets of 5
1 leg split squat- 4 sets of 5 at 82.5 %
Good morning- 4 sets of 5- 185 pounds WEEK 4- REST FOR 1 WHOLE WEEK+ T-NATION RECOVERY METHODS!

Or a contrast Program/olympic

Monday
squat-375 3 reps
jump squat- just the bar- 6 reps
etc.
bench- 275- 3 reps
pushup clap- 6 reps
etc

Tuesday

rest or a lil bit of some bball

wednesday

CLean either 225 if i feel going heavy or 150ish or so if i wanna work on explosiveness, depends on what im feeling like
push press- 6 reps- 160's or so, im not sure on these i havent found my weight im going to use
Jerk- 200lbs 6 reps
weighted box jumps- 6 reps, 40s in each hand

thursday
rest

friday

deadlift-365- 3 reps
60meter- 6 reps
etc.
pullups- 3 reps with 45 hanging on me
speed lat pulldown- 160s or so for speed latin pulldowns
etc.

opinions on either of these or a different program i should use

also, the etc. means

deadlift
60meter
deadlift
60meter
deadlift
60meter
(thats the point of the contrast program)

Age: 18
weight: 191
height: 5'10''
Squat: 430
Deadlift: 415(weak grip)
Bench: 330
2 foot standing: 32"
2 foot running: 38"
1 foot running: 43"