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Muscle Mass
Hyper Growth Muscle Mass Training
Free Vertical Jump Program - Dr. Squat66

(www.drsquat.com)


Week 1

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

6

6

1

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

75%

5

5

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

6

6

1

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 2

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

6

6

1

3

  

Bench

50%

60%

70%

6

6

6

1

1

3

  

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

80%

5

5

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

60%

70%

6

6

6

1

1

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 3

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

6

6

1

3

  

Bench

50%

65%

75%

6

6

6

1

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

90%

3

5

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

75%

6

6

6

1

1

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 4

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

60%

70%

80%

6

6

4

4

1

1

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

85%

4

5

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Power Clean

  

5

5

Practice Form and Technique

Squat

50%

60%

70%

80%

6

6

4

4

1

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 5

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

2

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

70%

6

6

1

3

Compensatory Acceleration!

Bench

55%

65%

70%

85%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

90%

4

5

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

65%

70%

85%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

Bench

55%

70%

6

6

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

 

Week 6

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

70%

6

6

1

3

Compensatory Acceleration!

Bench

55%

65%

70%

85%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

95%

3

3

  

Glute Ham Raise

  

10

3

  

Dumbbell Bench Press

  

6

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

65%

70%

85%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

Bench

55%

70%

6

6

1

3

Compensatory Acceleration!

See Note 2

Dips

  

10

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 7

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

70%

6

6

1

3

Compensatory Acceleration!

Bench

55%

65%

75%

90%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

See Note 2

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

90%

3

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

65%

70%

90%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

Bench

55%

70%

6

6

1

3

Compensatory Acceleration!

See Note 2

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 8

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

70%

6

6

1

3

Compensatory Acceleration!

Bench

55%

65%

75%

90%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

See Note 2

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

95%

3

3

  

Front Dumbbell Raises

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

3

  

Power Clean

  

5

5

Practice Form and Technique

Squat

55%

65%

70%

90%

6

6

4

3

1

1

1

3

Compensatory Acceleration!

Bench

55%

70%

6

6

1

3

Compensatory Acceleration!

See Note 2

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 9

Active Rest! Test the vertical jump and bench on Monday, the push
press on Wednesday, and the Power Clean (before you squat) and Squat
on Friday.

 

MESOCYCLE 2: IMPROVE EXPLOSIVE STRENGTH AND STARTING STRENGTH

The foundation of limit strength has been set! Still you are not
ready for advanced plyometric training. This cycle will further
prepare you for such activity. This will be a shorter cycle -- and
the most fun!

 

Week 10

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

  

6

4

  

Power Clean

50%

65%

4

4

1

3

  

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

65%

75%

6

6

6

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

40%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

80%

5

5

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

High Pulls

70%

90%

5

4

1

3

Use Your Power Clean 1 RM

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 11

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

Power Clean

50%

60%

75%

4

4

3

1

1

4

  

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

65%

80%

6

6

4

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

40%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

80%

4

  

40 yards -- See Note 4

Cool Down

        

 

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

85%

5

5

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

High Pulls

70%

80%

95%

5

4

4

1

1

2

Use Your Power Clean 1 RM

Squat

50%

60%

70%

6

6

6

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Week 12

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

Power Clean

50%

60%

75%

4

4

3

1

1

4

  

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

65%

80%

6

6

4

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

40%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

80%

4

  

40 yards -- See Note 4

Cool Down

        

 

 

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

90%

4

4

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

High Pulls

70%

80%

95%

5

4

4

1

1

2

Use Your Power Clean 1 RM

Squat

50%

60%

70%

6

6

6

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 13

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

15 lbs

6

3

  

Drop Jumps

  

5

    

Power Clean

50%

65%

80%

4

4

2

1

1

3

  

Squat

50%

65%

6

6

1

3

Compensatory Acceleration!

Bench

50%

65%

80%

6

6

4

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

45%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

85%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

95%

4

3

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

Drop Jumps

  

5

    

High Pulls

70%

80%

95%

5

4

4

1

1

2

Use Your Power Clean 1 RM

Squat

50%

60%

70%

6

6

6

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 14

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

15 lbs

6

3

  

Drop Jumps

  

5

    

Power Clean

50%

65%

85%

4

4

2

1

1

4

  

Squat

55%

65%

75%

6

6

4

1

1

3

Compensatory Acceleration!

Bench

50%

65%

80%

6

6

5

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

45%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

85%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

100%

2

4

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

Drop Jumps

  

5

    

High Pulls

70%

85%

100%

5

4

4

1

1

2

Use Your Power Clean 1 RM

Squat

50%

60%

70%

6

6

6

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 15

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

15 lbs

6

3

  

Drop Jumps

  

5

    

Power Clean

50%

65%

80%

90%

4

4

2

1

1

1

1

4

  

Squat

55%

70%

80%

6

6

3

1

1

3

Compensatory Acceleration!

Bench

50%

65%

80%

6

6

5

1

1

3

Warm Up Your Shoulder First -- See Note 2

Close Grip Bench

45%

12

2

Use Your Bench 1 RM

Front Dumbbell Raise

  

6

2

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

90%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Wednesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

105%

1

4

  

Romanian Deadlifts

  

6

3

  

Dips

  

8

3

  

Calf Raises

  

12

4

  

Side Bends

  

15

3

  

Cool Down

        

Friday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Box Jumps

10 lbs

6

3

  

Drop Jumps

  

5

    

High Pulls

70%

80%

105%

5

4

4

1

1

2

Use Your Power Clean 1 RM

Squat

50%

60%

70%

6

6

6

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

10

3

  

Calf Raises

  

12

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Week 16

Active Rest! Test the vertical jump and bench on Monday, the push
press on Wednesday, and the Power Clean (before you squat) and Squat
on Friday.

MESOCYCLE 3: REFINE THE TOOLS YOU HAVE GAINED!

You now have the horsepower and engine... Time to learn how to
use it! Less training, more intensity!

Week 17

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

2

  

Power Clean

50%

65%

80%

90%

4

4

2

1

1

1

1

4

  

Squat

55%

60%

70%

6

6

3

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

6

3

  

Calf Raises

  

12

2

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

80%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Thursday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Push Press

85%

3

3

  

Glute Ham Raises

  

6

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

8

3

  

Calf Raises

  

12

3

  

Side Bends

  

15

3

  

Cool Down

        

 

Week 18

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

2

  

Power Clean

50%

65%

80%

90%

4

4

2

1

1

1

1

4

  

Squat

55%

60%

70%

6

6

3

1

1

3

Compensatory Acceleration!

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

6

3

  

Calf Raises

  

12

2

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

80%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Thursday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

2

  

Power Clean

50%

65%

80%

4

4

3

1

1

3

  

Glute Ham Raises

  

6

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

8

3

  

Calf Raises

  

12

3

  

Side Bends

  

15

3

  

Cool Down

        

 

Week 19

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

4

  

Power Clean

50%

65%

80%

90%

4

4

2

1

1

1

1

4

  

Squat

55%

60%

70%

6

6

3

1

1

4

Compensatory Acceleration!

Bench

50%

65%

70%

6

6

6

1

1

2

Warm Up Your Shoulder First -- See Note 2

Front Dumbbell Raise

  

6

3

  

Calf Raises

  

12

2

  

Prestretch Crunches

  

15

3

  

Cool Down

        

Tuesday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Strides

80%

5

  

40 yards -- See Note 4

Cool Down

        

 

 

Thursday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

3

  

Power Clean

50%

65%

80%

4

4

3

1

1

3

  

Glute Ham Raises

  

6

3

  

Bench

50%

65%

6

6

1

3

Warm Up Your Shoulder First -- See Note 2

Dips

  

8

3

  

Calf Raises

  

12

3

  

Side Bends

  

15

3

  

Cool Down

        

 

Week 20

Monday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

4

  

Prestretch Crunches

  

15

3

  

Cool Down

        

 

Thursday

Exercise

Weight

Rep

Set

Comment

Warm Up - Stretch

      

See Note 1

Standing Long Jumps

  

8

2

  

Zig Zag Jumps

  

8

2

  

Depth Jumps

  

3

4

  

Side Bends

  

15

3

  

Cool Down

        

 

Week 21

That’s all folks! Test your vertical only on Wednesday!

 

NOTE 1

WARM UP AND STRETCH ROUTINE

  • Mile Jog
  • Yard Lunge Walks
  • Yard High Steps
  • Yard High Knee Skips
  • Yard Carrioca (facing both directions)
  • PNF stretching for quads, hamstrings

NOTE 2

SHOULDER WARM UP

  • 2 Sets Of 10 For Each Of The Following
  • Front Dumbbell Raises
  • Lateral Dumbbell Raises
  • Inward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)
  • Outward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)

NOTE 3

PROGRESS CHART

Use this chart to note your progress as well as a reference guide
for your one repetition max lifts. You don’t have to do an actual 1
RM test for these lifts -- make an educated guess. As a general
guideline, if you can do 3 reps in these lifts, it’s about 85% - 90%
of your 1 RM.

For the power clean, do not attempt a one rep max until you have
developed proper form and an established foundation of strength first!

TEST

WK 1

WK 9

WK 16

WK 21

VERTICAL

        

SQUAT

      

xxx

POWER CLEAN

xxx

    

xxx

BENCH

      

xxx

PUSH PRESS

      

xxx

NOTE 4

STRIDES

This is simply running at near a full sprint pace. It will be difficult to calculate your percentages, but just realize that you will be running at approximate speed. Why do them? In order to sprint, you must use the type IIB fibers which are critical in jumping!

 

EXERCISE DESCRIPTIONS

POWER CLEAN:

No exercise description will be given for this lift -- you MUST find an experienced coach to learn proper form! That individual will be able to teach you and offer a critical eye -- more than we could give with a description!

PUSH PRESS:

This exercise could be described as a "cheating military press". You will use your entire body to push the weight over your head. Use your upper legs and hips first, then your calves and arms once the weight leaves your shoulders. Using your calves by coming up on your toes is going to prove vital -- 5% of your vertical jump will come from the power your calves produce!

HIGH PULLS:

This is basically known as the first and second pull of a power clean. It can be described as an "explosive deadlift". Shins against the bar, grab the bar at shoulder width, shift your weight slightly over the bar. Then, drive with your legs first then your back and finally your shoulders and calves. Your arms should not bend at all! The weight should end up around your hips. If you are using bumper plates and a platform (or if you have a gym owner who doesn’t give a damn!) drop the weight! Don’t bother with an eccentric contraction.

BOX JUMP:

Find a box which is about 10% higher than your best vertical. Jump up on it and then STEP DOWN. Do not jump off of it.

DROP JUMPS:

Find a box about 3 feet high and drop off it. Absorb the shock and do not jump up. This is only meant to prepare you for the ballistic shock of further training.

DEPTH JUMPS:

Find a box about 2 feet high, drop off it and immediately rebound upward 3 times. This is one set.
 
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