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FREE Strength & Conditioning
Newsletter
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| 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 |
| |
