Log.pdf

(1)

(2)

*You Do Not Have The Full Program

To get the complete program, you must activate your BoingVERT

Jump Society membership. The site is Members Only, Invitation

Only. (If you did not buy BoingVERT Blast Off! then the program you

are looking at is NOT the complete program.) There are additional

exercises as well as unique exercises that are part of the program

but NOT contained in these PDFs.

Further, each exercise must be done correctly as demonstrated in

the videos.

More yet, the dietary information you need to maximize your

vertical potential is located only in the Members Only Site.

*Note: If you did not purchase BoingVERT Blast Off!

You do NOT have the full program.

(3)

*Copyright Infringement

By purchasing BoingVERT Blast Off! You give your consent that you

will NOT illegally share this program. Each document is encrypted

and can be traced to the Email Account by which it was purchased.

Copyright infringement is the act of violating any of a copyright

owner’s exclusive rights granted by the federal copyright act.

*Note: The legal penalties for copyright infringement are:

The law provides a range from $200 to $150,000 for each work infringed.

Infringer pays for all attorneys’ fees and court costs.

Infringer pays the actual dollar amount of damages and profits.

The court can issue an injunction to stop the infringing acts.

The court can impound the illegal works.

(4)

The BoingVERT Blast Off Jump System Program!

Now that you understand some general jump-related science (see BoingVERT Philosophy

Booklet if you have not read it yet), possess a clear vision as to where the BoingVERT

training philosophy is taking you, and know the exercises and their proper execution, it’s

finally the time for you to get started in your path to achieving jumping greatness! To know

where you are going, you must first know where you have been. Thus, the program will

begin with you testing your current jumping prowess. After a warm-up period similar to

that prescribed for Phase 1 (jump ahead and take a peek at it), you will perform 3 attempts

in each style of jump where you will be recording the height or distance attained. Each test

will represent an important quality in the optimization of your jump performance. Perform

all 3 attempts of a given jump task before moving onto the next test.

(5)

Pretesting Session

Date

Time

Sleep

Mood

TEST

1

2

3 Weight

N/A

Pause Vertical Jump

Countermovement Vertical Jump

Horizontal Jump

Right Leg Horizontal

Left Leg Horizontal

1-Step Approach Jump

Full Approach Jump/Running

Jump

12 in Depth Jump

18 in Depth Jump

24in Depth

NOTES ON TESTING:

To test, you can use a wall or backboard. Simply measure the height of your reach when

standing flatfooted with one arm extended overhead. Then jump and measure the height

that you touch when jumping in the specific fashion listed. Subtract the height of your reach

from the height that you touched during your jump performance and you then have the

quantitative value of your vertical jump in that type of jump. You will see a log at the

beginning and at the end of the program for the types of jumps that you will be instructed

to test on. If you do not how to do these exercises, go to BoingVERT Jump Society’s website

can look under the EXTRAS tab.

(6)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

Lower Leg Exercises and Cool-Down

*

Cool-down

The BoingVERT cool-down period will consist of general static stretches for the entire

body. If one has access to a foam roller and wishes to perform self-myofascial release

instead this should be done during this cool-down period. Either method of choice will help

to return the muscles to their normal resting lengths and aid in igniting the recovery

process. The importance of this cool-down period may look to be very minor. However, it

will greatly aid in the body being physically prepared to participate in the next work-out to

come.

Lower Leg

The lower leg is a very important piece of the jumping puzzle. This is of even greater

importance when we begin to look at the attainment of greater performance in more

dynamic jump tasks such as an approach jump or running vertical jump. Even the greatest

of jumping power capabilities from your knee on-up (i.e. in your hips or thighs) will mean

very little if it cannot be transferred to the ground. Think of a high horsepower car with flat

tires; it isn’t going anywhere very quickly no matter how loud the engine roars. Thus, it is

important that we prepare the lower leg for greater force absorption and stabilization so

that ground contact times can be reduced and our jumping power can be optimized. Not

only is the lower leg important for Jump Mastery optimization but also for injury reduction.

The lower leg can be a common area of injury such as ankle sprains or shin splints. You

should perform this simple plan on a daily basis (unless otherwise noted in the phase

plans) to increase lower leg strength and reduce injury likelihood. Failure to do these

exercises renders the program much less effective.

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(7)

Phase 1 – General Physical Preparation (GPP)

It is now time to embark on your personal journey to walking the sky! The first phase of the

BoingVERT Jump System program is designed to enable the athlete to adapt to demands

that he/she will be placed under during the progressions of the phases to come. In addition,

the exercises and their execution will strive to improve upon overall stabilization of all

musculature important in jump-specific tasks, change muscle imbalances and dysfunctions,

add to proprioception, and gain general strength qualities. Many athletes will initially see

the exercises and corresponding variables involved in this phase and feel as though they

can jump ahead without completing this 3-week phase. However, this phase is crucial for

both the beginner and the experienced athlete alike. Quite frankly, this phase will prepare

the athlete for the more intense periods to come and begin to lay the foundation for

achieving both biomechanical and neuromuscular efficiency during the Jump Mastery 2

nd

Phase.

Phase Duration: 3 weeks

Frequency: The workouts in this phase are designed to be completed 3 times/week with at

least a day of rest in between those training sessions. On these off days, additional core

work is to be completed as shown below.

Additional Notes: Even if you are tempted to jump ahead, we would implore you to have the

patience to see this phase through. Some athletes who may be at higher levels of Jump

Mastery may be able to get away with bypassing this phase, but it is important to

occasionally revisit this type of training protocol in order to create optimum levels of

stabilization, flexibility, and postural control.

(8)

Phase 1 – Week 1 – General Physical Preparation (GPP)

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Exercise Sets Reps Rest Notes

Bodyweight Squats 2 15 30 sec Deep range of motion Leg Swings 1 each 15 N/A Each direction (4 ways)

Drop Squats 1 15 N/A

Multi-direction Lunges 1 4 each way N/A

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Hip Flexor Stretch 2 30 sec N/A

Floor Hip Thrust 2 12 N/A

Manual Clam 2 12 each N/A

Date Time Weight Sleep Mood

Jump Specific: Sets Reps Rest Notes

Jump Ready Hold 2 30 seconds 1 min

Step-up 3 10 each 1 min Approx 18 inches

Split Squat 4 8 each 1 min Foot elevated

Glute Ham Slow Eccentric 3 6 1 min W/partner Jump Ready Hold 3 ALAP 1:1 ratio Until losing form

Static Stretching or Foam

(9)

Off Day 1

Plank 2 1 min 30 sec

Superman 2 15 30 sec

Supine Heel Pushes 2 15 30 sec

Cobra 2 15 30 sec

Side Plank 2 45 sec 1 min

Walking Plank 2 10 1 min

(10)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Pistol Squat 4 6 each 1 min

Single-Leg Balance Touchdown 3 8 each 1 min

Eccentric Lunge Stick 3 4 each 1 min

Bodyweight Good Morning 3 15 1 min Emphasize speed

Wall Sit 3 1 min 1 min Last set go to failure

(11)

Off Day 2

Cobra 2 15 30 sec

(12)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Bodyweight Squats 3 20 1 min Jump Stance, full depth

Natural Glute Ham Raise 3 8 1 min w/partner

Walking Lunges 3 15 each 2 min Barefoot

Bodyweight Squats 1 AMAP N/A Barefoot, until failure

(13)

Off Day 3

Cobra 2 15 30 sec

(14)

Phase 1 – Week 2 – General Physical Preparation (GPP)

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Day 1

(15)

Off Day 1

Cobra 2 15 30 sec

(16)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Bodyweight Good Morning 3 15 1 min Emphasize speed

Wall Sit 3 1 min 1 min Last set go to failure

(17)

Off Day 2

Cobra 2 15 30 sec

(18)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Bodyweight Squats 3 20 1 min Jump Stance, full depth

Natural Glute Ham Raise 3 8 1 min w/partner

(19)

Off Day 3

Cobra 2 15 30 sec

(20)

Phase 1 – Week 3-General Physical Preparation (GPP)

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

(21)

Off Day 1

Cobra 2 15 30 sec

(22)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Bodyweight Good Morning 3 15 1 min Emphasize speed Wall Sit 3 90 seconds 1 min Last set go to failure

(23)

Off Day 2

Cobra 2 15 30 sec

(24)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)

Bodyweight Squats 3 20 1 min Jump Stance, full depth Natural Glute Ham Raise 3 10 1 min w/partner

(25)

Off Day 3

Cobra 2 15 30 sec

(26)

Phase 2 – Jump Mastery

The second phase of the BoingVERT Jump System has a very important purpose: to help

each and every athlete self-optimize their jumping movement pattern (referred to as Jump

Mastery). Research and analysis has shown us that jump performance is going to be

drastically affected by the ability to produce maximal levels of force at the appropriate

instant in time during jump-specific tasks. This will take place through the proper

interaction between agonist and synergistic muscle groups coupling force in a correct

sequencing pattern and allowing for an inhibition/relaxation of the antagonistic muscle

groups that could often hamper speed of movement and the ultimate jump performance.

The problem is, like with the development of expertise in anything that you can possibly

imagine (such as playing the piano, being a cook, public-speaking, etc), perfection is the

ultimate goal and this takes a very deliberate focus and intent on continual improvement.

Jump Mastery is no-different. Any jump performance training program should include

periods of time where the emphasis is placed solely on the attainment of more optimal

jump movement patterns.

Phase Duration: 2 weeks

Frequency: The work-outs in this phase of the BoingVERT Jump System are meant to be

completed on 4 days of each week of the cycle. This means that you will complete 8 total

Jump Mastery training sessions. You may structure the work-outs on whichever days of the

week that you like however a Monday, Tuesday, Thursday, and Friday scenario seems to

work well for many trainees to allow for ample rest time. In addition, the lower leg protocol

volume will be decreased down to an every other day protocol until Phase 4 (when it will

be done each day again). Finally, no additional core work will be done until Phase 4, as well.

Additional Notes: For many athletes, this phase is going to be the most important out of all

of those that they will complete during the program. No matter where one’s level of

mastery currently resides, movement optimization is an on-going process that needs to

have close attention paid to it. Remember, perfect practice makes perfect. This is your

chance to optimize your movement patterns to be perfect for you and your strengths. The

working effect of a movement (i.e. how your body is dealing with the forces at play) is

constantly changing and the key to the transfer of any gains in physical qualities in the rest

of the program may lie in the improvement of this Jump Mastery (both in this phase and in

the last phase).

(27)

Phase 2 – Week 1-Jump Mastery

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

1 Leg Hip Thrust 2 8 each N/A

Fire Hydrant 2 10 each N/A

Active Jump 1 3 1 min Submaximal jumping

Passive Jump 1 3 1 min Submaximal jumping

Sprint at 80-90% max speed 1 4 3 min 10 to 15 yards

1-Step and Jump 5 5 4 min 30 sec b/t reps

1-Leg Horizontal Jump 2 5 each 3 min 30 sec b/t reps

(28)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

Countermovement Jump 4 5 3 min 30 sec b/t reps 2-Leg Horizontal Jump 4 5 3 min 30 sec b/t reps

(29)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(30)

Day 4

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(31)

Phase 2 – Week 2 – Jump Mastery

The 2

nd

_{week of the Jump Mastery Phase of the BoingVERT Jump System will be identical to}

the Week 1.

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(32)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(33)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(34)

Day 4

Warm-up/Movement Preparation (to apply for each training session in Phase 2)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)

(35)

Phase 3 – Force Absorption

The third phase of the BoingVERT Jump System will focus on some key components to

jumping higher and moving faster: the ability to absorb and rapidly stabilize greater

amounts of force. This is an idea that is too often overlooked as many training protocols

focus on the taking-off portion of movements (the concentric action) rather than

emphasizing the ability to take in greater amounts of force. However, it can be said that the

how well we take-off will actually be determined by how well we land, plant, and absorb

forces. In fact, one of the greatest sport scientists in the history of our industry, Yuri

Verkhoshansky, was one of the first to realize this all-important concept. Verkhoshansky

was a Soviet scientist and jump coach who realized those athletes who were his greatest

jumpers were also the athletes who possessed the greatest amounts of eccentric

strength/ability as well as quicker ground contact times. He also realized through his

research that heavy strength training was not the answer to the attainment of greater

jumping performances. This led him to develop the use of a number of exercises that

emphasized the eccentric actions which corresponded directly to jumping tasks. These

exercises are still some of our most powerful tools in the attainment of greater jump

performances. These exercises are now termed by many as plyometrics but they

(specifically a great few that are used extensively during the course of the BoingVERT Jump

System) were keys to the success realized by most Russian sports training protocols that

ended up being some dominant for decades. Fortunately, the phase present here in the

BoingVERT Jump System will present a similar training protocol to those used were used

for the phenomenal physical preparation plans in the Soviet Union.

Phase Duration: 3 weeks

Frequency: The work-outs in the Absorption Phase of the BoingVERT Jump System were

designed to be done 3 days each week. The lower leg protocol will be completed on an

every other day schedule.

Additional Notes: Landing is paramount to the success of not only this phase of the system

but also to your long-term success as a jump athlete. Thus, as already stated, it’s important

for you to always strive for landing perfection. This is of even greater important during this

phase because you will be required to absorb forces that present a supramaximal challenge

to your body (i.e. loads that it has rarely experienced in the past). The rest periods during

this phase are much longer than in other phases. However, this is for a reason: force

absorption protocols are much more taxing to the nervous system than many other

training modalities. To compound this then, the nervous system requires 3 to 4 times the

duration of time to recover than the muscular system does.

(36)

Phase 3 – Week 1 – Force Absorption

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Jump Ready Bounce 1 15 N/A

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Bird Dog 2 8 each N/A

Jump Ready Bounce 1 15 3 min

Altitude Drop 4 10 4 min VJ Height minus 2 inches Posterior Chain Wall Sit 8 20 seconds 20 seconds

(37)

Off Day 1 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(38)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

1 Leg Altitude Drop 2 5 each leg 4 min Low-box Altitude Drop into Lunge 2 5 each leg 4 min

Split Squat Hold 1 ALAP As needed Go to fatigue on each leg

(39)

Off Day 2 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(40)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Altitude Drop 4 10 4 min VJ Height minus 2 inches Sissy Squat 3 AMAP As needed Go to fatigue on all sets

(41)

Off Day 3 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(42)

Phase 3 – Week 2 – Force Absorption

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Altitude Drop 4 8 4 min Box = VJ Height

Posterior Chain Wall Sit 8 20 seconds 20 seconds

(43)

Off Day 1 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(44)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

1 Leg Altitude Drop 2 4 each leg 4 min Week 1 box + 2 inches Altitude Drop into Lunge 2 5 each leg 4 min

(45)

Off Day 2 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(46)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Altitude Drop 4 8 4 min Box = VJ Height

Sissy Squat 3 AMAP As needed Go to fatigue on all sets

(47)

Off Day 3 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(48)

Phase 3 – Week 3 – Force Absorption

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Altitude Drop 4 6 4 min

Box Height=VJ Height + 2"

Posterior Chain Wall Sit 8 20 seconds 20 seconds

(49)

Off Day 1 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(50)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

1 Leg Altitude Drop 2 3 each leg 4 min Week 2 box + 2 inches Altitude Drop into Lunge 2 5 each leg 4 min

(51)

Off Day 2 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(52)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 3)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)

Altitude Drop 4 6 4 min

Box Height=VJ Height + 2"

Sissy Squat 4 AMAP As needed Go to fatigue on all sets

(53)

Off Day 3 (Lower Leg)

:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

(54)

Phase 4 – Rate of Force Development/Jump Acceleration

The fourth phase of the BoingVERT Jump System was designed to focus on taking

advantage of the new movement efficiencies and unique physical characteristics attained

during the first three phases. Each exercise and work-out in this phase is designed to

increase the athlete’s jumping acceleration through an increase in rate of force

development and a continual emphasis on velocity of contraction of synergist muscle

groups in an optimal force-coupling pattern.

Phase Duration: 3 weeks

Frequency: Phase 4 of the BoingVERT Jump System is meant to be completed 3 times per

week with at least a day in between training sessions. On these off days, you will also be

required to complete the below core work-outs and you will also be expected to increase

the use of the lower leg protocol to an everyday basis at this point during the 3 weeks of

this Phase (for Phases 5 and 6 it will be on an every other day basis again).

Additional Notes: The importance of triple extension mechanics during each exercise in this

phase (unless otherwise noted) cannot go overstated as any protocol developed to increase

movement velocity must still do so while incorporating mechanics that are specific to the

nature of the ultimate task specific to our goal (in this case; jumping high!). To go

hand-in-hand with this idea, in order to attain the highest possible movement speeds, the athlete

needs to focus on the rapid display of force from the beginning of the execution of the rep

all the way through the duration of the push-off/concentric movement action.

(55)

Phase 4 – Week 1-Rate of Force Development/Jump Acceleration

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Pogo Jump 2 15 1 min

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Hip Flexor Stretch 2 30 sec N/A w/twist

Mule Kick 2 10 each N/A

CM Tuck Jump 1 5 1 min

Movement Prep/Warm-up As directed

Hip Mobility/Glute Activate As directed

Max CM Jump 2 3 2.5 min 30 sec b/t reps

Double Leg Bounding 3 8 1.5 min Shorten ground contact Standing Triple Jump 3 3 2.5 min 30 sec b/t reps CM Jump into Lunge Stick 3 2 each 2.5 min Alternate landing leg Bodyweight Good Morning 3 15 1 min Emphasize speed

(56)

Off Day 1

Cobra 2 20 30 sec

Side Plank 2 1 min 1 min

(57)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activate As directed

Max Single-leg CM Jump 3 2 each 2.5 min 20 sec b/t reps Single-leg Step-up Jump 3 4 each 2.5 min

Single Leg Bounding 3 5 each 2.5 min Shorten ground contact Pistol Squat 2 AMAP each 1:1 ratio Hold form until fatigue

(58)

Off Day 2

Cobra 2 20 30 sec

(59)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activate

Jump Ready Bounce & Jump 2 4 2.5 min

Bounce x 3, Max jump x 1

Double-leg Jump Butt Kick 2 8 2.5 min Reactive

Pause Lunge Jump 2 4 each 2.5 min

Natural Glute Ham Raise 3 8 1 min

Bent-over Donkey Bounces 3 20 2 min

(60)

Off Day 3

Cobra 2 20 30 sec

(61)

Phase 4 – Week 2 – Rate of Force Development/Jump Acceleration

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Max CM Jump 3 2 2 min 30 sec b/t reps

Double Leg Bounding 3 8 1.5 min Shorten ground contact Standing Triple Jump 4 3 2.5 min 30 sec b/t reps CM Jump into Lunge Stick 3 3 each 2.5 min Alternate landing leg Bodyweight Good Morning 3 15 1 min Emphasize speed

(62)

Off Day 1

Cobra 2 20 30 sec

(63)

Day 2

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Max Single-leg CM Jump 3 3 each 2.5 min 20 sec b/t reps Single-leg Step-up Jump 3 4 each 2.5 min

Single Leg Bounding 3 6 each 2.5 min Shorten ground contact Pistol Squat 2 AMAP each 1:1 ratio Hold form until fatigue

(64)

Off Day 2

Cobra 2 20 30 sec

(65)

Day 3

Warm-up/Movement Preparation (to apply for each training session in Phase 4)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)

Jump Ready Bounce & Jump 3 4 2.5 min

Bounce x 3, Max jump x 1

Double-leg Jump Butt Kick 2 8 2.5 min Reactive Countermovement Lunge

Jump 2 4 each 2.5 min Reset after each rep

Natural Glute Ham Raise 3 10 1 min

Bent-over Donkey Bounces 3 20 2 min

(66)

Off Day 3

Cobra 2 20 30 sec