WEEKS 1 & 2
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Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Trap Bar Deadlift off 4” box – Warm-up to 4 sets of 5 reps, increasing weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 8 reps each leg, rest 30 seconds between each leg and 2 minutes between each set.
D. Reverse Hyperextensions – 4 sets of 10 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
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Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Use maximal band tension with less bar weight.
*Use a box that is parallel or 1” above parallel.
*Have someone time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king on Thursday’s! Adjust the weight accordingly.
C. Dumbell Swings off boxes – 3 sets of 8 reps, rest 2 minutes between sets
D. Reverse Hyperextensions – 3 sets of 10 reps, rest 1 minute between sets
E. Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets
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WEEKS 3 & 4
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Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Snatch Grip Deadlifts – Warm-up to 4 sets of 4 reps, increasing the weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 6 reps, rest 30 seconds between each leg and 2 minutes between sets
D. Reverse Hyperextensions – 4 sets of 8 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
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Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets.
*Perform this exercise in the same manner you did during weeks 1 & 2. The only difference is during weeks 3 & 4 you will use slightly less band tension, but increase the barbell weight slightly.
C. Dumbell Swings off boxes – 4 sets of 6, rest 2 minutes between sets
D. Standing Backward Medicine ball throw – Perform 2 sets of 5 throws, rest 1-2 minutes after the first 5 throws.
E. Rotational Ab work, using hi & low cables – hi to low woodchoppers, 3 X 10 reps each side – low to hi, 3 X 10 reps each side, rest 30 seconds between sets.
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WEEKS 5 & 6
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Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Depth Jumps – 4 sets of 3 reps, rest 1 minute between each set of 3 jumps.
C. Power Snatch or Power Clean – Warm-up to 4 sets of 3 reps, increasing weight on each work set. Rest 3 minutes between work sets.
D. Reverse Hyperextensions – 4 sets of 6 reps, rest 1 minute between sets.
E. Weighted Swiss ball crunches – (use either a rope attached to a low cable or hold a dumbell on your chest for resistance) 4 sets of 8 reps, rest 1 minute between sets.
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Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch.
B. 50-rep Rhythm Squats, with light band tension – Warm-up to 1 max set of 50 reps!
C. Box Squats with bands – Warm-up to 6 sets of 2 reps, resting 30 seconds between sets. Perform this exercise in the same manner as you have been, but decrease the band tension slightly from what you were using the last 2 weeks and increase the barbell weight. The goal is still to perform all sets in 2 seconds or less!
D. Push Jerks – Warm-up to 4 max sets. 1st set = 5 reps, 2nd set = 4 reps, 3rd set = 3 reps, 4th set = 2 reps. Rest 3 minutes between work sets.
E. Medicine ball ab circuit – toe touches X 20 reps, russian twists X 20 reps, crunches X 20 reps – Perform this “circuit” 3 times. Rest 20 seconds between circuits.
* Test your vertical jump 3 – 5 days after this workout after week six.
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