The Jeffersonian Workout:  a three pronged approach to athletic perfection: weights, plyometrics and cardiovascular training.

The Jeffersonian Weight Workout Monday / Thursday Tuesday / Friday Bench Press 3X3 Dumbbell Shoulder Press 3X5 Tricep Pulldown 3X8 Power Press 3X8 Lat Pulldown 3X8 Barbell Curls 3X5 Neck 3X8 Squat 3X8   Hang Clean 3X8   Trunk Twist 3X8   Crunches 3X8 Number of reps indicate the weight used. For example, if I can do more than 3 reps on the bench press, I increase the weight in 5 lb. increments until I can only do 3 reps. The Jeffersonian Plyometric Workout Monday, Thursday Tuesday, Friday Bounding 2x10 Hill Sprint Lateral Jumps 2x10 Flying 20s Single Leg Hops 2x10 40 yard dash 10x Hurdle Hops 2x10 Depth Jumps 2x10 Chest Throw 2x10 Overhead Throw 2x10 The Jeffersonian Cardiovascular Workout AM (15 min) AM (45 min)  PM (2 hrs) Sunday Jump Rope Stairmaster Football Monday Jump Rope Stairmaster   Tuesday Jump Rope Stairmaster   Wednesday Jump Rope Stairmaster Hockey / Basketball Thursday Jump Rope Stairmaster   Friday Jump Rope Stairmaster   Saturday Jump Rope Stairmaster Hockey Jeffersonian Vital Stats Vitals Stats Date 12/31/2003 Goal Height 6'4" Weight 244.4 8/15/2003 210 Bodyfat % 20.9% 7/21/2003 8.0% 40 yard dash 5.84 3/2/2003 5.2 Standing Vertical 16" 3/2/2003 20" Bench Max 300 7/18/2003 340 225 Reps 7 7/25/2003 15 Squat Max* 122 8/15/2003 400 Blood Pressure 141 / 76 7/15/2003 115 / 75 *Theoretical max based on 1 RM.