What are the goals of the program? *Increase vertical jump.
*Get more explosive.
*Develop functional strength, resilience and enhance movement quality.
*Have fun.
How to get the best outcome of the program *Each phase consists of six jump and four core/movement quality workouts. Perform two or three jump workouts and two core workouts per week based on how your body responds to the program.
*Never train through pain or discomfort!
*Alternate jump/strength training sessions. For example perform the phase one jump 1 workout then phase 1 strength workout number 1.
*Perform two workouts followed by one off day.
*In the middle of the program take 4-5 days off with no jumping. You decide when works best for you, your body and schedule.
*At one point in each phase you will need to do back to back jump workouts. Take a rest day between them.
*Refer to our sample schedule for more guidance in this area and contact us with questions. This program is set up with flexibility to fit busy schedules!
*Execute all exercises to the best of your ability.
*Don’t level up phases until you master exercises in the current phase you are in.
*Do one of our mobility routines on your off days.
*Utilize our nutrition insight and improve dietary choices.
*Drink 8-10 glasses of water a day.
*Sleep at least 7 hours a night.
*Contact us with any questions. We are here to help you succeed.
How to schedule the program into a week? *Here is a sample outline for phase one and two. *Perform two workouts followed by a recovery day (Use one of our mobility routines on off days)
Phase 1
Monday: Explosive training
Tuesday: Strength
Wednesday: Off
Thursday: Explosive training
Friday: Strength
Saturday: Off
Sunday: Explosive training
Monday: Strength
Tuesday: Off
Wednesday: Explosive training
Thursday: Strength
Friday: Off
Saturday: Explosive training
Sunday: Off
Monday: Off
Phase 2
Tuesday: Explosive training
Wednesday: Strength
Thursday: Off
Friday: Explosive Training
Saturday: Strength
Sunday: Off
Monday: Explosive training
Tuesday: Strength
Wednesday: Off
Thursday: Explosive training
Friday: Strength
Saturday: Off
Sunday: Explosive training
Monday: Off
Tuesday: Explosive training
Wednesday: Off
Thursday: Start phase 3 Strength workout 1
Adjust to fit personal needs and contact us with questions in this area.
What do I need to participate in this program? *Elevated surface (Box, chair, Step). Be creative if necessary!
*Rings, Zoids, comes, shoes or tape to make landmarks for change of direction drills.
*A band
*Plenty of space to move and be explosive.
Who are these workouts for (skill-level)? *Intermediate to advanced athletes.
*Phase 1️⃣ Intermediate
*Phase 2️⃣ Intermediate/advanced
*Phase 3️⃣ Intermediate/advanced
How to get the best outcome of the program? *Do a pre and post program vertical jump test. Share the results with us!
*Perform a minimum of two jump and two strength workouts a week.
*Workout with a partner.
*Listen to your body. Push harder or back off for a few days if necessary depending how you feel!
*Contact us with any questions.