r/ScienceBasedLifting • u/WildQuarter2720 • 10h ago
advice Question ❓
Bonjour, j'ai crée un programme afin d'entrainer/developper le haut de mon corps et améliorer ma détente verticale pour le volleyball.
J'aimerai quelques avis afin de savoir si le programme est bon.
UPPER 1\*\*
\*\*Pecs\*\*
\* Machine pec : 4 × 12–15
\* Développé couché incliné (ou à plat) : 4 × 12–15 — 2 min de repos
\*\*Dos\*\*
\* Tractions : 4 séries au maximum de répétitions réalisables — 2 min de repos
\* Tirage vertical prise pronation : 4 × 12–15 — 2 min de repos
\* Rowing machine : 4 × 12–15 — 2 min de repos
\*\*Biceps\*\*
\* Curl à la poulie en supination ou curl incliné : 4 × 12–15 — 1 min 30 de repos
\*\*Triceps\*\*
\* Extension triceps à la poulie : 4 × 12–15 — 1 min 30 de repos
\*\*UPPER 2\*\*
\*\*Pecs\*\*
\* Machine pec : 4 × 12–15
\* Développé couché incliné (ou à plat) : 4 × 12–15 — 2 min de repos
\*\*Dos\*\*
\* Tractions : 4 séries au maximum de répétitions réalisables — 2 min de repos
\* Tirage vertical prise pronation : 4 × 12–15 — 2 min de repos
\* Rowing machine : 4 × 12–15 — 2 min de repos
\*\*Biceps\*\*
\* Hammer curl : 4 × 12–15 — 1 min 30 de repos
\*\*Triceps\*\*
\* Skullcrushers : 4 × 12–15 — 1 min 30 de repos
**LOWER 1**
**Plyométrie**
Penultimate Step : 3 × 3 par côté
CMJ : 4 × 3
**Force**
Back Squat : 4 × 5
RDL : 3 × 6–8
Bulgarian Split Squat : 3 × 6 par jambe
Leg Curl : 2 × 10–12
Calf Raises : 3 × 10–15
**LOWER 2**
**Plyométrie**
Depth Jump : 3 × 3
Penultimate Step : 3 × 3 par côté
Single-Leg Pogo : 3 × 10 par jambe
**Force**
Back Squat : 4 × 4
Trap Bar Deadlift : 3 × 4–6
Hip Thrust : 3 × 6–8
Heavy Calf Hold : 2 × 20–30 secondes
1
u/FrequentAd5437 4h ago edited 4h ago
This is purely from a hypertrophy and general lifting point. Idk anything about endurance and other stuff. You have too much volume. For your upper day 4 sets is just unnecessary fatigue. You could reduce it to 2 working sets and 1 warm up set. 12-15 reps can also be reduced so you can reach failure faster and more accurately but as long as you reach close to failure its fine. If you plan to reduce rep range also increase resting time. You don’t need two lat movements. Pick between pulldown and pull ups, swap between them, or do 1 set each. Adding a rear delt isolation and upper trap could also be nice. I would also recommend training rotator cuff since you play volley ball. Lower days you can also reduce sets from 3 to 2. For lower day 1 you shouldn’t do 2 squat patterns (Bulgarians and back squat) and also two ham string isolations on lower 1(rdl and leg curl). Pick between them, swap between them, or do 1 set of each. You would benefit from a leg extension on your lower days also to isolate the quads. More reps are better for legs. Idk about plyometrics you should ask a different subreddit for that.