TIME ESTIMATE - DAY 4 - 46 MINUTES
This should help you get mentally ready.
- Mindset: 2 minutes
- Warm-up: 3 minutes
- Workout: 38 minutes
- Cool-down: 5 minutes
*RECOVERY not included in the estimate
MINDSET - DAY 4 - W.O.L.F
WARM-UP - DAY 4 - WEIGHTED JUMPROPE AND BALLISTICS
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!
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
WORKOUT - DAY 4 - EXPLOSIVENESS
GOAL: This is another explosiveness lesson. Pay attention to the straps and the barefeet tips. Don't be afraid to add a little weight! I hope you are already noticing the power of altitude drops!
WARNING: THESE ARE CHALLENGING WORKOUTS - BE PREPARED! AND MAKE SURE YOU DID THE WARM-UP
- 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: “If people are doubting how far you can go, go so far that you can’t hear them anymore.” – Kobe Bryant
Bulgarian Split Squat Jump (Body weight)
Sets: 3 | Reps: 15 (Each leg) | Rest: 30 seconds
POWER QUOTE: “We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes – understanding that failure is not the opposite of success, it’s part of success.” – Arianna Huffington
Sets: 3| Reps: 33 seconds | Rest: 36 seconds
WHY? 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 ass and hams a lot in this program. See Source 1
POWER QUOTE: “Everything you can imagine can be real.”― Dillon Freed
Sets: 3 | Reps: 21 seconds |Rest: 29 seconds
POWER QUOTE: “Do one thing every day that scares you.”― Walter Payton
Max Effort Vert Jump
Sets: 3 | Reps: 4 | Rest: 30 seconds
WHY? A lot of what we do attempts to mimic your actually jumping in a real game or jump session. If you don't have a weightvest, you can use dumbbells or fill up a backpack with some books!
POWER QUOTE: “It’s no use going back to yesterday, because I was a different person then.”― Khabib
Altitude Drop without Rebound
Sets: 3 | Reps: 7, 6, 7 |Rest: 47 seconds
POWER QUOTE: “Smart people learn from everything and everyone, average people from their experiences, stupid people already have all the answers.” – Socrates
Jump Ready Hold
Sets: 3 | Reps: Hold for 33 seconds each set |Rest: 60 seconds
POWER QUOTE: “Do what you feel in your heart to be right – for you’ll be criticized anyway.”― Kobe Bryant
Single Leg Wall Sit
Sets: 3 | Reps: 15 seconds each leg|Rest: 45 seconds
POWER QUOTE: “Focus on being productive instead of busy.” – Greg Popovich
COOL DOWN - DAY 4 - BOINGFLEX
You don't want to get too flexible (that can hurt your vert) but a good stretching once a week can help your vert and prevent injuries.
RECOVERY - DAY 4 - BOINGBREATH
NOTE: Do this at night following your workout and again in the morning.
BoingBREATH - INTRODUCTION
HOLD YOUR BREATH CRAZY LONG
ADVANCED: Do this for 3 cycles. Write down the times each day.
BoingBREATH - AN EXPERIMENT
See more in our appendix.