NOTE: If you do not have a weighted jumprope or a jumprope, just jump in place and move your arms as if you have one!

THE WORKOUT

WHY? Ballistic stretching helps you get the most out of each jump and each rep. The more you get out of each jump and each rep, the more gains you will get by the end of it. It has also been shown that weighted jump rope before a work can help get the most out of each jump during a session. SOURCE

GOAL: In this lesson we work on explosiveness. We hit the ground running. Once more, this is an intense workout, so make sure if you are not in shape you do our free 3 week GEAR UP program first. 

WARNING: THESE ARE CHALLENGING WORKOUTS - BE PREPARED! AND MAKE SURE YOU DID THE WARM-UP

REMINDERS: 

• Do every exercise as fast and as EXPLOSIVE as you can
• Also focus on, getting off the ground FAST when you jump
• Make sure however, you also maintain CONTROL

GLUTES AND HAMS 

Floor Hip Thrust

Sets: 3 | Reps: 15 (Each leg)  |Rest: 30 seconds

POWER QUOTE:  Read this during your rest periods: “All our dreams can come true, if we have the courage to pursue them.” – Lebron James

Bulgarian Split Squat (Body weight)

Sets: 3 | Reps: 15 (Each leg)  | Rest: 30 seconds

WHY THE GLUTES AND HAMS FOCUS? You'll notice many great jumpers have super strong hamstrings and glutes. They don't have "flat butt" as it is called. We target the glutes and hams a lot in this program. See Source 1

POWER QUOTE:  Read this during your rest periods: “The secret of getting ahead is getting started.” – Bobby Knight

EXPLOSIVENESS TRAINING 

Around the World 

Sets: 2  | Reps: 5 reps (1 rep is completing the square)  |Rest: 20 seconds

WHY? Helps you bounce quicker, the "pogo stick" effect. As you'll see throughout the program, we also target the feet, toes, and lower legs - a key area many programs totally over look.

BONUS: You can try to do a set of these BAREFOOT! As you go, work into doing more drills BAREFOOT. We were born to be barefoot. Also, check out the "barefoot" shoes.

POWER QUOTE:  Read this during your rest periods:“ I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life and that is why I succeed.” – Michael Jordan

Altitude Drops

Sets: 4  | Reps: 3, 4, 5, 3 reps |Rest: 60 seconds

WHY? One of the keys to jumping higher is increasing the amount of force you can take in on landing. These exercises really do make you bouncy, or as we like to say BOINGY.

POWER QUOTE:  Read this during your rest periods:  “Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” – Conor McGregor

Jump Ready Hold 4 As Long as Possible

Sets: 4  | Reps: Hold as Long as Possible |Rest: 60 seconds

POWER QUOTE:  Read this during your rest periods:“ The best time to increase your vert was last year. The second best time is now.” – Chinese Proverb 😉

Jump Step Ups 

Sets: 3  | Reps: 11 reps |Rest: 45 seconds

WHY?  This really helps with one-leg jumping, mimicking the thrust of the lead leg upward!

POWER QUOTE:  Read this during your rest periods:“ It’s hard to beat a person who never gives up.” – Babe Ruth

Bodyweight Isometric Squat as long as possible 3 times 

Sets: 3 | Reps: Hold as long as possible (that equals 1 set) |Rest: 30 seconds

POWER QUOTE:  Read this during your rest periods:  "I wake up every morning and think to myself, ‘how far can I push my game in the next 24 hours.’” – Larry Bird

WHY?  A cool down is important to reflect on the workout, and let the heart calm down. It doesn't have to be intense, it can be a little walk or jog or a light shoot around. You can also do the above. The cool down can be to one's own liking. Note also, that a good cool down can help prevent things like "jumper's knee."

 

WHEN TO DO THIS: Do this at night following your workout and again in the morning.

 

ABOUT COLD THERAPY

TASK: 

End with 15 seconds of cold (wait for it to get fully cold before you step in, no cheating!) Feel free to use cold therapy even on days it is not in the program.

RESOURCES

Great article in Fast Company about it

Study showing transition from hot to cold showers decreases sickness