Jump Manual

 

Day 1

Sets 1-3 Between 1-10 reps

Set 4-5 1-10 reps

Depth Jumps 4 sets of 8 Side to Side Box Jumps 4 sets of 8 Weighted Explosions 3 sets of 8 Medicine Ball Approach 4 sets (6-8) Zig Zags 3 sets of 10 2 sets back and forth Medicine Throws 3 sets of 8 Rim Jumps 4 sets Speed Rope

30 seconds

30 seconds

30 seconds

Day 2 Stretch and Recover  Suspended Leg Lifts 3 sets as much as possible 2 slow sets Core Static Holds Upward Arm Thrusts 5 sets

1 min

1 min

1 min

1 min

Set 5 Burnout set (8, 8, 4)

 

Day 3 Chest Barbell Bench Press Incline Dumbbell Press Dumbbell Flyes Dumbbell Bench Press Cable Crossover Wrist Curls

Day 4

Sets 1-3 Between 1-10 reps

Explosion Squats 5 sets Explosion Calf Raises 5 sets Dead Lifts 5 sets Ham Curls 5 sets In Place Lunges 3 sets of 6 Hang Cleans 3 sets (6) Knee Drives 5 sets

Set 4-5 1-10 reps

Set 5 Burnout set (8, 8, 4)

 

Day 5 Stretch and Recover, Arms  Bicep Curls Alternating Dumbbell Curls Standing Reverse Curls Preacher Curls One Arm Dumbbell Extensions Weighted Bench Dips Lying Triceps Press Triceps Pushdown

Day 6 Stretch and Recover  Suspended Leg Lifts Core Static Holds Upward Arm Thrusts 5 sets

1 min

1 min

1 min

1 min

 

Day 7 Shoulders  Barbell Shoulder Press Seated Dumbbell Press Barbell Shrugs Dumbbell Shrugs Side Lateral Raises Front Lateral Raises

Day 8

Sets 1-3 Between 1-10 reps

Sprints 4 sets (25-50 yards) Lunge Jumps 4 sets of 6-10 1 Leg Chair Rockets 4 sets Medicine Throws 3 sets of 8 Zig Zags 3 sets of 10 2 sets back and forth Rim Jumps 4 sets Weighted Explosions 3 sets of 8 Sprints 4 sets (25-50 yards)

Set 4-5 1-10 reps

Set 5 Burnout set (8, 8, 4)

 

Day 9 Stretch and Recover  Suspended Leg Lifts 3 sets as much as possible 2 slow sets Core Static Holds Upward Arm Thrusts 5 sets

Day 10 Chest  Barbell Bench Press Incline Dumbbell Press Dumbbell Flyes Dumbbell Bench Press Cable Crossover Wrist Curls

1 min

1 min

1 min

1 min

 

Day 11 Sets 1-3 Between 1-10 reps Explosion Squats 5 sets Hang Cleans 3 sets (6) Ham Curls 5 sets Explosion Calf Raises 5 sets In Place Lunges 3 sets of 6 Dead Lifts 5 sets Knee Drives 5 sets

Day 12 Stretch And Recover, Arms  Bicep Curls Alternating Dumbbell Curls Standing Reverse Curls Preacher Curls One Arm Dumbbell Extensions Weighted Bench Dips Lying Triceps Press Triceps Pushdown

Set 4-5 1-10 reps

Set 5 Burnout set (8, 8, 4)

 

Day 13 Stretch and Recover  Suspended Leg Lifts 3 sets as much as possible 2 slow sets Core Static Holds

1 min

Upward Arm Thrusts 5 sets

Day 14 Shoulders  Barbell Shoulder Press Seated Dumbbell Press Barbell Shrugs Dumbbell Shrugs Side Lateral Raises Front Lateral Raises

1 min

1 min

1 min