Name: Playbook - Brian Qman - W3/D1 Fast Twitch
Uploaded: 2023-12-30T07:22:03.301Z
Duration: 60 min
Description: W3/D1 Fast Twitch

Essential Jump Rope workout! If you have no jump rope have an imaginary jump rope in your hand and you will still feel the burn!

100 Jumps 2 feet

80 Jumps in Place 1 leg

50 Jumps back and forth as fast as you can

50 Jumps Front to Back 2 Legs

50 Jumps Side to Side 2 Legs

Front to Back each leg as fast as possible

40 Jumps Front to Back 1 Leg

1 set of 40 each leg

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! You will a noticeable difference in being able to get in out of positions transferring energy quickly. This is important for making sharp cuts. Relate it to your sport. For basketball that’s getting a steal you wouldn’t normally get or having a more efficient stepback/sidestep!

1 Leg Side To Side Hops

This is meant to be with a jumprope. Will be recorded soon.

50 high knees as fast as you can. Lift your legs as possible!

50 High Knees

50 Buttkicks as fast as you can. Try to actually kick your butt. Great for running faster and 1 leg jumping

50 ButtKicks

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. Your first 2 sets will still be with one arm. Your last 2 sets do two 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. For your first 2 sets fo 4 reps with your right arm and 4 reps with your left arm. Your first 2 sets will still be with one arm. Your last 2 sets do two 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

3 sets of 8. 1-2 minute rest in between each set

Make sure your feet are shoulders width apart. Squat down 90 degrees (half way down) slightly on the balls of your feet.  Place both of your hands on your waist of have them locked together in front of your chest. Explode up out of the squat position jumping as high as possible. As soon as you land go right back into jumping repeatedly until you reach 8 reps. Take a 1-2
minute break between each set.

This exercise is great to teach your legs how to fire properly on their own without any arm swing. This will help reinforce proper mechanics and posture so when the arm swing is added it should almost feel like you’re cheating!

Squat jumps with no arm swing

SOUND UP for detailed directions!

3 sets of 12

Squat Jumps with Arm Swing

3 sets of 8. 1-2 minute rest in between each set

Make your feet into a split stance with one in front of the other and bend both of your knees into a lunge position. Make sure you are slightly on the balls of your feet. Place both of your hands on your waist of or have them locked together in front of your chest. Explode up out of the lunge position jumping as high as you can. As soon as you land go right back into jumping repeatedly until you reach 8 reps.

This exercise is great to teach your leg to fire on it’s own without the too much assistance from your other leg and no assistance from your arms. You’re learning how to create power from your leg alone! You have no momentum but are still creating force!

Lunge Jumps With No Arm Swing

2 sets of 12. 1-2 minute rest in between each set

Make your feet into a split stance with one in front of the other and bend both of your knees into a lunge position. Make sure you are slightly on the balls of your feet. Have your hands by your side wound up behind you. Swing arms aggressively to sky and explode up out of the lunge position as high as possible. As soon as you land go right back into jumping repeatedly until you reach 8 reps. This drill is great to imitate one leg jumping mechanics and create good motor skills and control.

Lunge Jumps with Arm Swing

SOUND UP for detailed instructions!

4 sets of 50 adding up to 200 total. Or do reps of 4 sets of 25 to start out adding up to 100.

In between each set 3 sets of 10 slow calf raises

Stand a little outside shoulder width apart. Have both of your feet pointed forward. Squat down to 90 degrees or slightly below. For this exercise there is no need to go to deep because we are trying to mimic jumping angles. 

You will feel the burn. Hang in there because you will be flying really soon!

Half Squats

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

1 set of 30. 15 with opposite arm and 15 with other arm.

Bend your knee slightly with the leg that’s on the ground but keep the back leg straight. The back leg should only slightly touch the ground to balance at times but all of your weight should be on the leg on the ground. 

Touch the ground with your finger tips. Go through the movement slowly to begin and work your way up to a decent speed. This exercise is great to activate the hamstrings right before you explode to jump. Great for 1 leg jumping and sprinting! You will feel the burn and it will be hard to balance working your foot muscles as well as your glutes, lower back. The opposite leg the hip flexors will be fatiguing as well which is crucial to run faster and jump higher!

1 Leg/1 Arm Rdl With Kick

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 45 seconds

Work your way up to holding it for 1 minute

Keep your leg straight and ankle dorsiflexed pointing to the sky. Keep your core engaged and leg on the ground straight with your glute flexedThe muscles the leg in the air is working the hip flexors and quadriceps muscles. While the leg leg on the ground is working the hip and glute muscles.

Leg Holds

1 set of 45 seconds 

Raise your leg up and place it in a 90 degree angle as if you were running or jumping. Hold it in that position while having your foot dorsiflexed pointing to the sky. Muscles worked are the hip flexors and quadriceps.

HIP FLEXOR HOLD

1 set of 45 seconds 

Hold your leg out to the side and point your toe in a forward direction towards in front of you. Have your foot dorsiflexed.

Hip Abduction Hold

1 set of 45 seconds

Put your leg behind you and hold it out straight with your dorsiflexed pointing forward. Muscles worked are the glutes and hamstrings.

Glute Hamstring 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

By week 3 you can add a light dumbbell 5-10lbs if you can do 20 in a row

This exercise is important for optimal calf strength and stability on 1 leg. If you can do 20 in a row with no assistance with a slight pause at the top this is a good measuring stick for achilles tendon health and strength.

1 Leg Calf Raise

W3/D1 Fast Twitch

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

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

W3/D1 Fast Twitch

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