My Vert Program tell me what u guys think

Expert Discussion Strength Training
1

i may change phase 4 but i like the miami huricane workotu for phase 3 and im doing core work dialy so dont ask about core lol well here it is

O this is for 1yr by the way and it will also be done during season here it is post your thoughts

This phase is designed to build reactive power and strength for athletes first 12 weeks of training. You should notice a major increase in all your lifts and feel stronger. Jump higher and be faster.

Week 1+3

Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Calf Iso (vertical power company workout)

Explosive sprints with sled 3 sets

8x2 2 reps in 2 mins (50-60 percent of max) box squat

5 reps x 3 sets of explosive hip jumps

Pull throughs 4x10

5 reps x 4 sets squat ½ down 50 percent weight then immediately jump 5 hurdles

3x up/back sled (cool down-recovery)

Week 2+4

Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Calf iso
Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday-Reactive

Calf iso

Jump Squat with throw and catch use barbell 4x8

Box Jump with 20lb med ball 5x5 throw back on way up

8x2 reps rest 30 sec between each one set should be 2 reps in 2 seconds use 60 percent of max

Knee ups using barbell 5x5

Sprints with barbell 5x5

20 jumps total using L, R so 10 L, 10 R alt each jump do this using barbell do 3 sets

Do sled for recovery-If u can

5+6

Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Calf iso

1x50 rep rhythm squats

18 inch box sit into 24 inch box jump 5x5

Sled Sprint 3x 60 ft-45 lbs in grass

5x5 explosive hip jumps

4x8 jump squats with throw at top of lift

7+9
Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Calf iso

1x50 rep rhythm squats

18 inch box sit into 24 inch box jump 5x5

Sled Sprint 3x 60 ft-45 lbs in grass

5x5 explosive hip jumps

4x8 jump squats with throw at top of lift

8+11
Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Calf Iso (vertical power company workout)

Explosive sprints with sled 3 sets 20m=60 ft

8x2 2 reps in 2 mins (50-60 percent of max) box squat

5 reps x 3 sets of explosive hip jumps

Pull throughs 4x10

5 reps x 4 sets squat ½ down 50 percent weight then immediately jump 5 hurdles

3x up/back sled (cool down-recovery)

10+12
Monday (heavy day aka power and strength)

Calf Iso (vertical power company workout)

3x up/back sled (warm-up)

5x2 squats with bands and chains

4x8 GHR

4x8 Reverse hypers with weight

3x up/back sled (warm-up)

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Calf iso

1x50 rep rhythm squats

18 inch box sit into 24 inch box jump 5x5

Sled Sprint 3x 60 ft-45 lbs in grass

5x5 explosive hip jumps

4x8 jump squats with throw at top of lift

Week 1+3

Monday (strength)

Calf Iso (vertical power company workout

4x8 single leg box squats

4x5 single leg leg press

4x6 single leg lunges

3x8 Bulgarian split squat

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday
Calf Iso (vertical power company workout

5x5 single leg run and jumps

5x5 single leg clean with jump-very light weight though

8x2 reps single leg box squats-very light weight

5x5 single leg Bulgarian split squats very light weight though

Week 2+4

Monday

Single leg dead lift 4x5

Single leg hip flexors 3x8-band

Single leg knee ups-3x8 weights

Bulgarian split squat- 3x8

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Single leg jumps with barbell 5L.5R x4

Single leg over barrier with weight 3x8 R,L barrier should be something u can hop back and forth easily like a cone or cup etc

Single leg press-8x4 reps R,L

Max height jumps with a book bag and 20lbs in 5x5 L,R

Weeks 3+5

Monday (strength)

Calf Iso (vertical power company workout

4x8 single leg box squats

4x5 single leg leg press

4x6 single leg lunges

3x8 Bulgarian split squat

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday
Calf Iso (vertical power company workout

5x5 single leg run and jumps

5x5 single leg clean with jump-very light weight though

8x2 reps single leg box squats-very light weight

5x5 single leg Bulgarian split squats very light weight though

4+6

Monday

Single leg dead lift 4x5

Single leg hip flexors 3x8-band

Single leg knee ups-3x8 weights

Bulgarian split squat- 3x8

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Single leg jumps with barbell 5L.5R x4

Single leg over barrier with weight 3x8 R,L barrier should be something u can hop back and forth easily like a cone or cup etc

Single leg press-8x4 reps R,L

Max height jumps with a book bag and 20lbs in 5x5 L,R

5+7

Monday (strength)

Calf Iso (vertical power company workout

4x8 single leg box squats

4x5 single leg leg press

4x6 single leg lunges

3x8 Bulgarian split squat

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday
Calf Iso (vertical power company workout

5x5 single leg run and jumps

5x5 single leg clean with jump-very light weight though

8x2 reps single leg box squats-very light weight

5x5 single leg Bulgarian split squats very light weight though

8+10

Monday

Single leg dead lift 4x5

Single leg hip flexors 3x8-band

Single leg knee ups-3x8 weights

Bulgarian split squat- 3x8

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday

Single leg jumps with barbell 5L.5R x4

Single leg over barrier with weight 3x8 R,L barrier should be something u can hop back and forth easily like a cone or cup etc

Single leg press-8x4 reps R,L

Max height jumps with a book bag and 20lbs in 5x5 L,R

9+11

Monday (strength)

Calf Iso (vertical power company workout

4x8 single leg box squats

4x5 single leg leg press

4x6 single leg lunges

3x8 Bulgarian split squat

Tuesday (upper)
•Close Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult drop the reps to one and keep increasing the weight until a one rep max is reached.
•Barbell Triceps Extensions: 6 sets of 5 to 8 reps
•One Arm Dumbbell Presses: 4 sets of 10 reps
•Barbell Rows: 4 sets of 6 reps
•Sled Dragging:
Forward raises: 2 trips of 200 feet
Rear Rises: 2 trips of 200 feet

Wednesday

Pistol leg 10x10 each leg 3 sets
Calf Iso (vertical power company workout)

Thursday (upper)
•Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only 1 minute between sets)
•Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
•Pushdowns: 3 sets of 10 reps
•Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
•Dumbbell Rows: 5 sets of 8 reps

Friday
Calf Iso (vertical power company workout

5x5 single leg run and jumps

5x5 single leg clean with jump-very light weight though

8x2 reps single leg box squats-very light weight

5x5 single leg Bulgarian split squats very light weight though

:: THE OFFICIAL MIAMI HURRICANES STRENGTH PROGRAM

Have you ever wanted to train and condition like a Hurricane? Well 'Cane fans here is your chance… Below you will find the complete ten (10) week program that takes the high school stars of today and turns them into the champions of tomorrow.

This same program has been used by many Hurricane greats like Santana Moss, Dan Morgan, Andre Johnson, Jeremy Shockey and many more in their preparation for the National Football League.

The program was designed by Hurricanes Head Strength and Conditioning Coach, Andreu Swasey. Swasey has earned the admiration and respect of UM’s players and coaches and is quickly developing a reputation as one of the finest in his field. One of college football’s brightest young coaches, Swasey has an extensive background in speed and agility training.

Swasey, 32, is in charge of the daily conditioning regimen of the more than 100 student-athletes in the Hurricanes football program and directs Miami’s entire strength and conditioning staff of four coaches who supervise all the conditioning needs of UM’s 19 scholarship sports.

Swasey has a unique perspective for a strength and conditioning coach as he has previous experience as a defensive backs coach and a player. That experience makes Swasey the perfect person to address the specific needs of football student-athletes.

Swasey, a native of Miami, is a graduate of Carol City High School. He received a Bachelor of Arts degree in sociology from Baylor in 1995. He is married to the former Monica Hays and the couple has three children – one son (Andrew, 16), and two daughters (Ashlinn, 9, and Jaela, 4).
Week 1
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Hang Clean 5 ____ 5 ____ 5 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 5 ____ 5 ____ 5 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 8 ____ 8 ____ 8 ____
Weighted Sit-ups 80 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 8 ____ 6 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 6 ____ 5 ____ 4 ____ 4 ____
Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 10 ____ 10 ____
Glute/Hams 8 ____ 8 ____ 8 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 70 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 5 ____ 5 ____ 5 ____
Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 70 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 8 ____ 6 ____ 6 ____ 6 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 6 ____ 6 ____ 4 ____ 4 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 6 ____ 6 ____ 6 ____
Standing Front Press 10 ____ 10 ____ 10 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 70 ____

Week 2
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Hang Clean 5 ____ 5 ____ 5 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 8 ____ 8 ____ 8 ____
Weighted Sit-ups 70 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 8 ____ 6 ____ 6 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 6 ____ 4 ____ 3 ____ 2 ____
Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 10 ____ 10 ____
Glute/Hams 8 ____ 8 ____ 8 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 70 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 5 ____ 5 ____ 5 ____
Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 70 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 8 ____ 6 ____ 6 ____ 6 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 4 ____ 4 ____ 4 ____ 4 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 6 ____ 6 ____ 6 ____
Standing Front Press 10 ____ 10 ____ 10 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 70 ____

Week 3
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Hang Clean 5 ____ 5 ____ 5 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 5 ____ 5 ____ 5 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 8 ____ 8 ____ 8 ____
Weighted Sit-ups 80 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 8 ____ 6 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 5 ____ 4 ____ 3 ____ 2 ____ 1 ____
Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 10 ____ 10 ____
Glute/Hams 8 ____ 8 ____ 8 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 80 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 5 ____ 5 ____ 5 ____
Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 80 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 8 ____ 8 ____ 6 ____ 6 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 4 ____ 4 ____ 4 ____ 4 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 6 ____ 6 ____ 6 ____
Standing Front Press 10 ____ 10 ____ 10 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 80 ____

Week 4
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Hang Clean 5 ____ 5 ____ 5 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 8 ____ 8 ____ 8 ____
Weighted Sit-ups 80 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 6 ____ 6 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 5 ____ 5 ____ 5 ____ 5 ____
Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 10 ____ 10 ____
Glute/Hams 8 ____ 8 ____ 8 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 80 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 5 ____ 5 ____ 5 ____
Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 80 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 6 ____ 6 ____ 6 ____ 6 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 5 ____ 5 ____ 5 ____ 5 ____ 5 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 6 ____ 6 ____ 6 ____
Standing Front Press 8 ____ 8 ____ 8 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 80 ____

Week 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Hang Clean 3 ____ 3 ____ 3 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 5 ____ 5 ____ 5 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 6 ____ 6 ____ 6 ____
Weighted Sit-ups 90 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 6 ____ 5 ____ 4 ____ 4 ____
Front Squat 5 ____ 4 ____ 3 ____ 3 ____
Bench Press 5 ____ 3 ____ 1 ____ 1 ____ 5 ____ 5 ____
Incline Bench 5 ____ 4 ____ 3 ____ 3 ____
Standing D.B. Press 8 ____ 8 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 90 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____ 3 ____ 3 ____
Power Clean 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Split Jerk 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 90 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 6 ____ 6 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 6 ____ 6 ____ 6 ____
Standing Front Press 8 ____ 8 ____ 8 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 90 ____

Week 6
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Hang Clean 3 ____ 3 ____ 3 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 6 ____ 6 ____ 6 ____
Weighted Sit-ups 90 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 6 ____ 4 ____ 3 ____ 2 ____
Front Squat 5 ____ 4 ____ 4 ____ 4 ____
Bench Press 4 ____ 3 ____ 2 ____ 1 ____ 1 ____ 2 ____
Bench, Cont. 2 ____ 2 ____ 5 ____ 5 ____
Incline Bench 5 ____ 4 ____ 4 ____ 4 ____
Standing D.B. Press 8 ____ 8 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 90 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____
Power Clean 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Split Jerk 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 90 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 4 ____ 4 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 5 ____ 5 ____ 5 ____
Standing Front Press 6 ____ 6 ____ 6 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 90 ____

Week 7
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Hang Clean 3 ____ 3 ____ 3 ____
Power jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 5 ____ 5 ____ 5 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 6 ____ 6 ____ 6 ____
Weighted Sit-ups 100 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 5 ____ 4 ____ 3 ____ 2 ____ 1 ____
Front Squat 5 ____ 4 ____ 4 ____ 4 ____
Bench Press 3 ____ 2 ____ 1 ____ 1 ____ 1 ____ 2 ____
Bench, Cont. 2 ____ 2 ____ 1 ____ 1 ____ 2 ____ 2 ____
Bench, Cont. 1 ____ 1 ____ 1 ____
Standing D.B. Press 8 ____ 8 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 100 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____ 3 ____ 3 ____
Power Clean 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Split Jerk 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 100 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 4 ____ 4 ____ 4 ____ 4 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 5 ____ 5 ____ 5 ____
Standing Front Press 6 ____ 6 ____ 6 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 100 ____

Week 8
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Hang Clean 3 ____ 3 ____ 3 ____
Power jerk 3 ____ 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 6 ____ 6 ____ 6 ____
Weighted Sit-ups 100 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 5 ____ 3 ____ 2 ____ 2 ____ 1 ____ 1 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 2 ____ 2 ____ 2 ____ 3 ____ 3 ____
Bench, Cont. 2 ____
D. B. Incline 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 8 ____ 8 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 100 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____ 3 ____ 3 ____
Power Clean 3 ____ 3 ____ 3 ____ 3 ____ 3 ____ 3 ____
Power+A441 Jerk 5 ____ 5 ____ 5 ____ 5 ____
Clean Pull 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 100 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 5 ____ 5 ____ 5 ____ 5 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
D.B. bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 5 ____ 5 ____ 5 ____
Standing Front Press 6 ____ 6 ____ 6 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 100 ____

Week 9
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 2 ____ 2 ____ 2 ____ 2 ____
Hang Clean 3 ____ 3 ____ 3 ____
Power jerk 3 ____ 3 ____ 2 ____ 2 ____ 2 ____ 2 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 5 ____ 5 ____ 5 ____
Weighted Sit-ups 100 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 5 ____ 5 ____ 5 ____ 5 ____
Front Squat 5 ____ 4 ____ 4 ____ 4 ____
Bench Press 6 ____ 5 ____ 4 ____ 4 ____
Bench, cont. 5 ____ 10 ____
D.B. Incline 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 6 ____ 6 ____ 6 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Lat Circuit 10 ____ 10 ____ 10 ____
Roman Chair Twist 100 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____ 3 ____ 3 ____
Power Clean 3 ____ 3 ____ 2 ____ 2 ____ 2 ____ 2 ____
Power Jerk 5 ____ 5 ____ 5 ____ 5 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 100 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 5 ____ 5 ____ 5 ____ 5 ____
Front Squat 5 ____ 5 ____ 5 ____ 5 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
D.B. bench 5 ____ 5 ____ 5 ____ 5 ____
Goodmornings 5 ____ 5 ____ 5 ____
Standing Front Press 5 ____ 5 ____ 5 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 100+B354 ____

Week 10
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday
One Leg Squat 8 ____
Barbell Warm-up
Power Snatch 3 ____ 3 ____ 3 ____
Hang Clean 3 ____ 3 ____ 2 ____ 1 ____ 1 ____ 1 ____
Power jerk 3 ____ 3 ____ 3 ____
Clean Pull 4 ____ 4 ____ 4 ____
Lunge 5 ____ 5 ____ 5 ____
Weighted Hypers 5 ____ 5 ____ 5 ____
Weighted Sit-ups 100 ____
Manual Neck 10 ____

Tuesday
One Leg Squat 8 ____
Back Squat 5 ____ 4 ____ 4 ____ 4 ____
Front Squat 5 ____ 4 ____ 4 ____ 4 ____
Bench Press 4 ____ 3 ____ 2 ____ 1 ____ 1 ____ 2 ____
Bench, cont. 2 ____ 2 ____ 5 ____ 5 ____
D.B. Incline 5 ____ 5 ____ 5 ____ 5 ____
Standing D.B. Press 6 ____ 6 ____ 6 ____
Glute/Hams 6 ____ 6 ____ 6 ____
Roman Chair Twist 100 ____

Thursday
One Leg Squat 8 ____
Barbell Warm-up
Hang Snatch 3 ____ 3 ____ 3 ____
Power Clean 3 ____ 3 ____ 3 ____
Power Jerk 3 ____ 3 ____ 3 ____
Clean Pull 3 ____ 3 ____ 3 ____
R.D.L. 5 ____ 5 ____ 5 ____
Step-ups 5 ____ 5 ____ 5 ____
Hanging Leg Raise 100 ____
Machine Neck 10 ____

Friday
One Leg Squat 8 ____
Back Squat 5 ____ 4 ____ 4 ____ 4 ____
Front Squat 5 ____ 4 ____ 4 ____ 4 ____
Bench Press 3 ____ 1 ____ 1 ____ 2 ____ 2 ____ 2 ____
D.B. Bench 5 ____ 5 ____ 5 ____
Goodmornings 5 ____ 5 ____ 5 ____
Standing Front Press 5 ____ 5 ____ 5 ____
Arm Circuit 10 ____ 10 ____ 10 ____
Lateral Leg Raise 100 ____

2

Discovery of a Revolutionary Workout
If you were like me growing up, you probably wanted to increase your athletic ability and more specifically vertical jumping ability around the age of 15. This is about the time I wanted to get serious about increasing my jumping ability, so I began doing research and ordered just about every jumping program out there in order to help me do so. You name it I tried it, everything from platform shoes to ankle weights and weighted vests. Honestly, I benefited some from the shoes and various programs but not to the degree I had hoped for.
This led to my research and search for a workout that would make my vertical jump and athletic goals a reality. So after eight years of extensive research and self trials and tests, I have discovered a program that increases vertical jump by 4 INCHES IN JUST TWO WEEKS!!! This was actually the minimal gain, others gained 5 to 6 INCHES!!! If you are looking for immediate results, you have found the right program.
Before Starting
This program involves plyometric exercises that put tremendous stress on joints, ligaments, and tendons, so I advise that you do not begin training until you have been cleared by a doctor or physician to do so and are warmed up completely.
A great way to warm up is to break a sweat by doing jumping jacks, jogging, or jumping rope for a couple of minutes. If you notice any pain or strain discontinue your training immediately and consult a physician.

Flexibility
After completely warming up stretching is important and plays a role in injury prevention. Your body is capable of a greater range of motion after being warmed up, so stretch your lower back, hamstrings, quads, groin, hip, calf, and ankles.
A Lesson in Life
As with everything in life worth great value comes hard work and dedication. This is the case in looking to improve your athleticism and jumping ability also. Natural abilities aside “His Airness,” Barry Sanders, Deion Sanders, and others have put in all the extra hours of work to become exceptional athletes. Put your faith in this program and let me guide you to achieve and go beyond your athletic goals.
It is vital that you focus and concentrate on the exercises at hand. You must remain explosive throughout each exercise. I mean every step or jump must be followed by a quicker one. Your time spent on the ground should be minimal. Mental focus is key because you must want and try to jump higher on each rep and react quicker on each step.
There is no shortcut or easy way out. You must perform and follow the entire workout to a tee even when you feel you cannot continue on. Perform every rep as if it was your last. Stay focused and motivated on your goals. Remember, you will be dunking on someone in no time, actually quicker than you ever imagined.

Vertical Measurements
Before I get into the actual workout you must measure your vertical. There are a number of ways to do so. I recommend using a basketball rim of any height as your gage of improvement. Simply take one step forward and jump as high as possible above the rim. If you reach half of your hand above the rim, make a line in the middle of your hand that touched the rim. Use a permanent marker to mark the spot. Now go down 2 inches below this spot or line on your hand and make another line. This is what part of your hand that will be touching the rim after week 1. Hence, 2 inches gained. After week 1 go down another 2 inches from your previous mark. This is your goal after week 2. Another 2 inches gained and that will be 4 inches in two weeks. From week 2 on your results will level off, so go down 1 inch from here on out.
The other way is the more traditional way. You would reach above your head as high as possible with one arm making a mark at that point, then take one step jumping high as possible making another mark, then measure the distance between both marks and you have your vertical jump. My recommended way simply goes by inches gained while the traditional way leaves you with a number in height. Either way the results will come out the same.

Progress Chart
IMPORTANT- Go measure or test your one step vertical jump right now. You can use my way or the traditional way. Make your mark on your hand or record the distance between the two marks.

One Step Vertical or Inches Gained
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8

MEASURE your one step vertical performing three to five jumps every Monday only after warming up, stretching, and doing the first seven exercises in this program. You want to be warmed up and loose.

Description of Exercises and Drills
Perform exercises on Monday, Wednesday, and Friday in the following order and try to workout the same time each day.

Speed Ups- First rep begin in a light jog for the first 25yds. Accelerating to ¼ speed over the last 25yds. Second rep begins at ¼ speed going to ½ speed over 50yds. Third rep begin at ½ speed progressing to ¾ speed. Last rep begin at ¾ speed progressing to a 100% sprint over 50yds.

Heel Kicks- Kick your feet back towards your butt as quickly as possible.

High Knees- Bring knees towards chest as quickly as possible.

Skips- Skip by bringing your knee towards your chest jumping as high and far as possible on each leg using your arms for momentum.

Laterals- Draw a line or imagine one jumping from side to side as quickly as possible like ski moguls.

Sprints- Run full speed over 50yd. distance
Jump Rope- No rope is needed, simply jump 1 inch off the ground on each rep.

Jumps- Jump while bring both knees to the chest. Upon landing immediately jump right back into the next rep without pausing.

Box Jumps- Drop from a box 2.5 to 3 feet in height and as soon as both feet touch the ground explode up onto another box of equal height

Circuit Training Sets Extremely Important So Pay Close Attention!!!Squats- Place barbell on shoulders with weight on each side. Bend down until almost parallel to the ground and come up as quickly as possible. After completing the first set of squats immediately with no rest “strip” or take off ninety pounds and perform a set of 15 squats exploding up on each rep. For example, say you squat 225 pounds eight times, then you immediately go down to 135 pounds and perform 15 more reps. The circuit is not completed yet. After completing the second set of squats immediately as soon as you leave from under the bar perform Step Ups- Place one leg on a chair or bench while the other is on the ground. Only push off the leg that is located on the chair jumping as high as possible and alternate your legs in the air. Repeat process with the opposite leg completing the rep. (2 jumps equal 1 rep) After completing the prescribed number of reps immediately with no rest begin Thigh Burners- Jump 7 to 9 inches off the ground making sure to land on your heels bending down into a ¼ squat position which is halfway between sitting down and standing up. After completing the prescribed number of reps you have completed one set. Rest 2 to 3 minutes and go through this circuit two more times.
You will know and understand after going through this circuit just one time why it is so vital to the program. The burn you feel in your legs is going to be like nothing you have experienced before. This is what sets our program apart from the others and the dramatic results this circuit brings will amaze you. More importantly you can expect to be as sore as you have ever been before in your life the night of or the day after. This is how you know the gains are on their way, so do not panic. Soreness is a positive sign because the body is adapting to the stress being placed on it. The results are improvements in strength, explosiveness, and jumping ability unmatched by any other. program. Do not let soreness stop or halt you from working out the rest of the week. Simply take a little more time warming up and you will be fine during the workout.

WORKOUT

Week Speed Ups
Heel Kicks
High Knee
Skips
Lateral Sprints
Jump Rope
Jumps
Box Jumps
1&2 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 300rep 3x15rep 3x20rep
3&4 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 400rep 3x20rep 3x25rep
5&6 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 500rep 3x25rep 3x30rep
7&8 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 600rep 3x30rep 3x35rep
Note- Rest 30sec. between running drills and 1 min. between jumping drills
Vital- After completing running and jumping drills perform circuit as soon as possible!!!

Circuit & Strength Training
Weeks Squat Step Up Thigh Burner
1/2 3x8, 3x15 3x15 3x50/75
3/4 3x8, 3x15 3x20 3x100/125
5/6 3x8, 3x15 3x25 3x150/175
7/8 3x8, 3x15 3x30 3x200/225
Note-Squat weight must increase by 10 pounds every week. If you squat 225 pounds for 8 reps and 135 for 15 reps, then in week 2 you squat 235 pounds and go down 90 pounds from there to 145 pounds for squats in the circuit. Rest 2 to 3min. between circuit sets.

3

Volume too high you will build strength endurance NOT power. CNS will fry and plateau. Instead of being able to produce a jump of say 80 cm one off which is what you want, you will train your body to produce 10 jumps at 50cm and nothing higher. Volume too high.

4

u said volume to high please show me what part there are 4 phases in there it just didnt put it in when i pasted it

5

When will you guys get it? There’s been a flood of you all recently, but you don’t understand the general concepts. Training is individual and you can’t produce cookie cutter programs to sell to 14 year olds that are really going to work.

6

im not man this is for me im just showing u what im doing and asking for suggestions

7

Those upper body days are pretty stupid. You aren’t gonna increase anything by doing rear deltoid raises.

8

those arnt delt raises there sled drags but im not doing them anyways cause of heavy weight will decrese i need 10 percent so i yea im not doing those and those are not delt raises to let u kno…ok cool keep giving me feed back about it thats why i posted

9

you say there stupid well then would someone wanna make a upper body 2 day routine for me that was made by Dave Tate so i mean if u think it stupid i guess so u will also see the reactive day in the upper body and also a stength day

10

You haven’t done much thinking have you? You’ve just taken a bunch of programs that you found online and merged them together. Unless you actually do some real research and understand the methods you are using no one is going to bother commenting on the “program”. Do you even have the equipment available to do everything listed? Have you ever done half of the exercises? Are you strong enough to do all the exercises? Are you strong enough to even need some of the more advanced exercises? Do you have a coach or anyone to teach you proper form? Also, unless you start writing in proper english with some decent grammar people will not want to help you. If you can’t even be assed to make a comprehensible post why should we waste our time trying to read it.

11

ahh yea man i lift with mike miller he has all that stuff and i guess i didnt state it the first 2 parts is my own thinking and research the last 2 parts r things im thinking i probally will do defintly want to do mami workout is part 3 that would be after 6 months id do that but yea i have put alot of thought belive it or not those first 2 parts are all my thinking and ideas ive gotten from louie simmons.

12

o yea , and i think im strong enough box squat-320, ghr-20lbs for reps, reverse hypers for reps 400lb, bench 135+40 in chains 5 times, max probally around 185-200 so yea those are my lifts and my weight is 160 and vert is 28-29 inches standing there are some of my stats

13

14

Your reverse hyper is bigger than your squat? That’s definetely a mistake.

15

If you’re really getting direct help from Louie, Miller, or Tate, then you’re probably set with the lifting. Post more info about what advice they gave you.

16

When u do reverse hypers are u supposed to use momentom or nocause its like a pendulum the one he has like u can use momentom to get it up please tell me if that way is correct or not. Oh and some advice they gave me i posted in the section that talks about the explosive hip exercise that was recomended to me by Louie and also jumps from a sitting position from a 18 inch to a 24 inch box from sitting position just jump up onto the higher box thats another thing he told me he told me alot of other stuff to well i gottta get going to school so talk to you later be back at 10 have 2 50 min class’s today so ill respond then.
peace
c-rad

17

Kid, please, please,please…
NORMAL SPELLING!!!
PLEASE
PLEASE
PLEASE

18

what exactly is the point of the first program and their upper body workouts. For the most part its isolation movements, and places more emphasis on triceps and shoulders. While I do know that the biceps don’t play a significant role in jumping, they should still have 1 exercise for antagonistic purposes. I don’t like the isolations though at all, when are you going to use isolation in jumping or running? It’s uses for prehab are good, but for athletes thats about it. You’ll need to revamp that portion. The Miami workout also has its doubts here about 2 heavy leg days, there were some earlier threads on that as well that went into significant detail. I know that on TNT is that ur being trained by Louie Simmons, I’m sure he could give you something about this.

19

Use a reverse hyper load about 40-50% of your max squat and do as much work as possible while still going over a full ROM.

20

You can’t use Louie’s program unless you’re going to do his “whole” program. You can’t create a masterpiece using paint by numbers.