Week three follows a similar format to weeks two and one, the 5 x through of a group of exercises. The approach jumps are kept in each week because they are a good benchmark to see how you are progressing. If a height is too easy (you can consistently land straight legged) go up to the next height. 5 x standing box jumps, 5 x step close box jumps, 5 x three step approach, 5 x four step approach, 5 x single leg box jump (each leg), 5 x seated box jumps, 5 x broad jumps, and 5 x distance box jumps. Repeat the program twice.
In week two of the jump program, we add a volume and a few more advanced jumps. NOTE: do not advance to week two until you are well versed in landing mechanics. Safety is the most important part of any work out. Follow the same sort of progression, 5 x standing box jumps, 5 x step close box jumps, 5 x three step approach, 5 x four step approach, 5 x single leg box jumps (each leg), 5 x ice skaters (each leg), 5 x vertical skips (each leg) 5 x power skips (each leg). Complete the whole program once, and go back though the last half, beginning with single leg box jumps, and do it again. Complete three days per week, taking a day off after a session to rest.
Week one of the jump program emphasizes learning box jump safety (correct landing and dismounts), a basic box jump, and a progressive method to learn approach mechanics. Warm-up: Standing box jump x5 (emphasize proper landing and dismount) Workout: Standing Box Jump x5 (emphasize explosion and jump height.) Step close box jump x5 (emphasize rapid movement, the tempo of the steps should be so that they occur almost at the same time) Three step approach box jump x5 Four step approach box jump x5 Complete the program three times a week, taking a day off to rest.
Warm-Up: 3 Sets: 10x Forearm Slides Shoulder Mobility Circuit Standing Hip Mobility 15x Bodyweight Squats 10x Spiderman Lunges Perform following circuit 3 times: 1.) 50x Push-Ups Mod: Place Knees on the ground Prog: Clapping Push-Ups 2.) 20x Walking Lunges (each leg) Mod: Reverse Lunges Prog: Overhead lunges (w/plate) 3.) 15x Bench Step-Ups (each leg) Modification: 6 inch box Progression: add weighted dumbbells 4.) 20x Glute-Hip Bridge (thoracic area on bench) Modification: back on ground Progression: Both legs planted, add weighted barbell to lower-mid abdominal area braced by padding 5.) 25x Sumo Deadlift High Pulls (with kettlebell) Modification: only incorporate high pull Progression: add more weight to barbell or kettlebell 6.) 15x Cable Woodchoppers (each side) Modification: stay kneeled during rotation Progression: extend arms Cool down: 5 min walk on treadmill (easy) AIS Stretching with Band Myofascial Release Foam Roller
Warmup: 10 mins treadmill 15 Body weight squats 15 fire hydrants 20 medicine ball slams Routine: 1a 3x20 pushups (on knees, regular, decline) 1b 3x jumping jacks 2a 3x15 goblet squats 2b 3x2 plate push to the wall and back 3a 3x15 dumbbell Romanian deadlifts 3b 3x15 jump squats 4a 3x15 plate curl (10,25,35, or 45) 4b 3x15 overhead single dumbbell extension HAVE FUN!!!
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124 Total Videos