Name: Playbook - Brian Qman - W1/D3 Explosiveness
Uploaded: 2023-12-31T17:56:35.034Z
Duration: 60 min
Description: W1/D3 Explosiveness

Fast twitch workout focused! Let’s build these springs 🐰🔥

3 sets of 15

Use a basketball to start out. By week 2 add 5-10 lbs. Week 3 and 4 use 15-20lbs maximum. This is Phase 1 so all workouts are supposed to be done as light as possible to build foundation and squeeze all the results we can with just your body and minimal equipment so by the time we add more weight and equipment you feel like it maybe illegal to jump any higher!

This is a great exercise to get used to bringing the ball from a lower position and bringing it above your head which is exactly what you do when you go for a dunk or an athletic layup.

Squats Jumps with ball/weight

2 sets of 20. 10 each leg equaling to 20 reps. 

You can start out with a basketball and move up 5-10 lbs each week depending on how your body feels. Go by knee pain and soreness. 

Get into a lunge position and explode up out of it. For this exercise make sure you are jumping up as high as you can and landing into the next lunge with your opposite leg. This will teach your body how to fire each leg at a constant rate mimicking sprinting into your dunk.

Lunge Jumps with ball/weight

3 sets of 30 for week 1 with a basketball only.
3 sets of 25 for week 2 with a 5 lb dumbell
3 sets of 20 for week 3 with a 10 lb dumbbell
4 sets of 15 for week 4 with a 15-20lb dumbbell

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 Leg Pogos with Ball Overhead

1 set of 40

Jump as fast you can front to back. If you don’t have a line in front of you make sure you imagine a line there. This drill will help your reaction time speed to jump faster when you jump to make sure you’re getting everything ounce of your jump. You won’t leave any potential energy out!

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 leg front/back hops with ball over head

1 set of 40

Jump as fast you can side to side. If you don’t have a line in front of you make sure you imagine a line there. This drill will help your reaction time speed to jump faster when you jump to make sure you’re getting everything ounce of your jump. You won’t leave any potential energy out!

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 Leg line hops side to side with ball over head

3 sets of 15

Use a basketball to start out. By week 2 add 5-10 lbs. Week 3 and 4 use 15-20lbs maximum. This is Phase 1 so all workouts are supposed to be done as light as possible to build foundation and squeeze all the results we can with just your body and minimal equipment so by the time we add more weight and equipment you feel like it maybe illegal to jump any higher!

This is a great exercise to get used to bringing the ball from a lower position and bringing it above your head which is exactly what you do when you go for a dunk or an athletic layup. This mimics 1 leg jumping as you are swinging the ball from 1 side of your body to the other and bringing the ball above your head!

1 Leg Jumps in Place with Ball

2 sets of 20.  10 each leg 

Start out with no ball in your hands. For your second set add a ball. Do this for the first 2 weeks. For week 3 and 4 for both sets add 5-10lbs ball or dumbbell. 15lbs max!

Jump as far as you can without falling over and staying on balance. This exercise is great to develop lateral strength which is important for everything in sports. The fastest lateral athletes are always noticeably more explosive than their competitors! Explosiveness means more VERTICAL!

1 Leg Side to Side Broad Jumps

2 sets of 25 for two legs. 2 sets of 25 for the left leg and right leg.

Do two small mini hops and on third hop explode and jump as high as you can into the air. In this video my leg was injured but the goal is to jump maximally on the third jump. When you land do two mini hops again then on the third explode up!

Two Leg & 1 Leg doubles into jump

4 sets of 8 left right jumps

SOUND UP to listen to detailed directions!

Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim everytime or if you can’t do that aim for the backboard or net! After you land, do not repeat right away. Reset yourself into the starting position and repeat until you reach 10 reps. The goal is maximal jump height!

Left Right Plant Rim Touches

4 sets of 8 right left jumps

SOUND UP to listen to detailed directions!

Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim everytime or if you can’t do that aim for the backboard or net! After you land, do not repeat right away. Reset yourself into the starting position and repeat until you reach 10 reps. The goal is maximal jump height!

Right Left Plant Rim Touches

4 sets 8 of each leg 

SOUND UP for detailed directions!

Start out with 1 arm to reach in the air. Remember to always use your opposite arm. Your first 2 sets will still be with one arm. Your last 2 sets do two arms.

This exercise is extremely effective to create power into your jump. This 2 step approach is called the penultimate step. This where you will turn your horizontal speed into vertical energy! From running into jumping no different than a plane building up speed for takeoff! Find open space or use something high in the air to aim to touch. If possible use a basketball rim! Aim for the backboard or net if you cannot reach the rim.

1 Leg Rim Touches

SOUND UP for detailed instructions!

2 sets of 50 adding up to 100. Or 4 sets of 25!

The stronger you are 1 leg the faster you will be and the higher you will jump! Great for 2 Leg jumps! Lunges are great to target the glutes, hamstrings, quadriceps along with toe mobility!

Lunges

SOUND UP for detailed instructions!

2 sets of 15

This is very important exercise for knee stability and knee health. All very important to be able to have a strong jump without losing energy around your knee stabilizers like vmo’s (inner quads). This also works your glutes as well!

Reverse Lunges

2 sets of 20

This exercise is good to help absorb contact when running, landing and for forceful movements through the joint. You’re teaching your muscles around the knee joint to activate and help provide protection!

Forward Lunge

1 set of 30

This exercise is great for balance and targeting your hamstrings, glutes and hip flexors!

2 Hand Touch RDL With Kick

1 set of 20 each leg

This exercise will work on multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, adductors, and hamstrings.

This is a great movement that mimics lots of real sport scenario situations where you will be leaning on 1 side of your leg and have to spring back up.

Side Lunge In Place

2 sets of 1 minute 

Get down into a lunge position and hold that position. This is mimicking the same joint angle you use when you’re jumping and sprinting! Becoming strong in this position will guarantee gains!

Iso Lunge Hold

2 sets of 25

This exercise is great for improving hip mobility and strengthening the inner hip muscles in order to explode maximumly in your jump and sprint.

Forward Hip Circles

Backward Hip Circles

2 sets of 20

Hip muscles are extremely important to stabilize the leg and knee. Having strong hips will guarantee B O U N C E ! 🔥

Hip Abduction Lifts

2 sets of 20 or 1 set of 40

Works on the Hamstring Glute connection. Will help you run faster and jump higher and more explosively

Glute Hamstring Lifts

1 set of 20 each leg

You can start by using your arms. On week 3 and 4 you can add a basketball above your head. Then add a light dumbbell 5-10 lbs week 4 by having it above your head.

This exercise is combining two in one. You are training your triple extension position meaning the last position you are in before takeoff. This is crucial having this position strong because you will have to maintain this position in the air when dunking or going for a block or catching a game winning touchdown.

1 leg Calf Raise with Hip Flexor Hold

1 set of 60

Do 20 with feet pointed straight, 20 with feet pointed out, 20 feet pointed in.

Pause for one second at the top and slowly lower down. Pause at the bottom and repeat!

Slow Calf Raises

1 set of 20 or if it’s too easy 2 sets of 20!

Squeeze your glutes and lift your arms and legs up into the air as high as you can.

Superman Reps

W1/D3 Explosiveness

Emmanuel

Holy crap it was amazing my legs are dead. Note to future self to do this workout when I get into a breakup to feel pain 🔥

Darian

Very Challenging 🔥🔥 hit every single muscle in the leg

Kevin

W1/D1 Building Foundation

Lucas

My core is sore already but as you said it's definitely key for bounce 😭 good workout

W1/D1 Core Workout

W1/D1 Daily Stretching & Mobility

W1/D2 Daily Stretching & Mobility

It was good it was a tuff workout that will definitely make me faster and make me jump higher

Mason

Wow! This definitely had my kegs work like never before!! Definitely a great workout!

W1/D3 Explosiveness

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