make me a workout routine, to get stronger, faster, and more explosive. make sure there are excercises involved to strengthen the patellar tendon , achillies, and ankle to prevent injury. Also include excercises to increase explosiveness in general, including vertical jump and sprint speed. i play a lot of games sunday/saturday so it will be very hard to workout the next day, so make sure you prioritize recovery and dont make me workout hard or at all on monday. also add a cardio workout. Take note that i have a adjustable weight bench, 2 dumbells that go to 55 lbs, a 20 pound weight vest, a pullup bar, a 45 pound ez curl barl, and a dip bar
Here is a suggested workout routine for you:
Day 1 (Sunday/Saturday):
- Warm up: 10 minutes of dynamic stretching and foam rolling
- Strength training:
- Squats: 4 sets of 8 reps with weights (using dumbbells or weight vest)
- Lunges: 3 sets of 12 reps per leg
- Calf raises: 3 sets of 15 reps
- Deadlifts: 4 sets of 6 reps with weights
- Plyometric training:
- Box jumps: 3 sets of 8 reps
- Jump squats: 3 sets of 12 reps
- Recovery: Foam roll and stretch for 10 minutes
Day 2 (Tuesday):
- Cardio workout: HIIT (High Intensity Interval Training) for 20 minutes (sprints, burpees, mountain climbers, etc.)
Day 3 (Wednesday):
- Rest day or light recovery workout (yoga, foam rolling, stretching)
Day 4 (Thursday):
- Strength training:
- Bulgarian split squats: 3 sets of 10 reps per leg
- Step ups: 3 sets of 12 reps per leg
- Leg curls: 3 sets of 12 reps
- Calf raises (with weight): 3 sets of 15 reps
- Plyometric training:
- Depth jumps: 3 sets of 6 reps
- Power skips: 3 sets of 15 meters
- Recovery: Foam roll and stretch for 10 minutes
Day 5 (Friday):
- Cardio workout: Long, steady state run or bike ride for 30-45 minutes
Day 6 (Saturday/Sunday):
- Rest day or light recovery workout (yoga, foam rolling, stretching)
Remember to listen to your body and adjust the intensity and volume of the workouts as needed. Focus on proper form to prevent injury, especially when working on explosive movements. Prioritize recovery and make sure to get enough rest and sleep to allow your muscles to repair and grow stronger. Good luck with your training!