Thursday, April 11, 2013

Bodyweight Strength Training Vertical Jump Program





BODYWEIGHT STRENGTH TRAINING PROGRAM

This is a 12-week strength-training program that utilizes bodyweight exercises.  It is an excellent means of increasing general leg strength for those who dont have easy access
to a weight-room.  Although the program utilizes bodyweight exercises, it is still not only very effective, but you will be amazed how stressful working with your own bodyweight can be as anyone whos ever used it or does use it will attest to! This program can be
used along with any of the other plyometric programs or even by itself.  If done in conjunction with one of the plyometric programs it will be most effective if done on the same day but can also be done on the plyometrics off-days if time constraints are an issue.

Bodyweight strength training program guidelines:

Goals: Improve general leg strength, balance, and coordination

Intensity: Low to moderate

Length: 4 phases with each phase 3 weeks in duration

Frequency: 2 times per week

Rest Intervals: generally about 1-minute in between sets

Tempo:  On the workout tables you will see a box marked tempo” that will have
number that look similar to this 3-0-2” This tells you how fast to perform the movement. The first number is the negative portion, the 2nd number is the pause, and the 3rd number
is the positive portion.  So, if you were doing a squat and the tempo prescribed was 3-0-
2” you would take 3 seconds to lower yourself down, pause for 0 seconds, and take 2

seconds to rise up.  Exercises marked with an x should be done with an explosive concentric.

PHASE I

Exercise
Tempo
Week#1
Week#2
Week#3
Low Peterson step-up (try
to raise box each week)
3-1-2
2x25 (per
leg)
3x25
3x25
2-leg ski squat
10 second pause at each
position with 5 positions
2 sets
3 sets
3 sets
Split squat
5-2-2
2x15(per
leg)
3x15
3x20
Cross body off-box lunge
3-2-2
2x20 (per
leg)
3x20
3x20
Standing hip abduction
3-2-2
2x25 (per
leg)
3x25
3x25
Scissor hip extension
3-0-x
2x20(per
leg)
3x20
3x20
Bodyweight squats (go all
the way down)
1-0-x
2x100
3x100
3x100

Phase II

Exercise
Tempo
Week#1
Week#2
Week#3
High Peterson step-up
3-0-2
2x20
4x20
3x20
2-leg ski squat
5 positions – hold
each position 15 seconds
2 sets
4 sets
3 sets
One-leg squat (hold onto
something for balance)
3-0-2
2x10
4x10
3x10
Scissor hip extension
3-3-x (pause 3
seconds at the top)
2x20 per
leg
4x20
3x20
Side to side twisting lunge
3-0-2
2x25
3x25
3x25
1-leg straight leg deadlift
3-0-2
2x10 per
leg
4x10
3x10
Burnout complex: squat,
alternating lunge (per leg), alternating step-up jumps, jump squats
Perform 20 reps of
each in succession
2 sets
2 sets
2 sets

Phase III

Exercise
Tempo
Week#1
Week#2
Week#3
1-leg ski squat
5 positions with 5
second pause at each position
2 sets
3 sets
3 sets


King deadlift
3-0-2
2 sets of as
many reps as possible
3 sets of
A.M.R.A.P.
3 sets of
A.M.R.A.P
Low squat ankle jump
into paused lunge
Explosive- hold
the landing for 3 seconds
2 x 6 per
leg
3 x 6 per leg
3x6 per leg
1-leg good morning
3-0-2
2x max
reps
3x max reps
3x max reps
1-leg squat on box
3-0-x (place low
box behind you and sit down and back on it)
2x10
3x10
3x10
Burnout complex:
perform 20 reps of each in non-stop fashion 1
leg at a time: split squat, step-up jump, one
legged hop in place
3-0-2 on split
squats, explosive on step-up jumps and one legged hops
2 sets per
leg
2 sets per leg
2 sets per
leg

Phase IV

Exercise
Tempo
Week#1
Week#2
Week#3
Split squat (pause at the bottom
and explode up)
5-3-x
3x8
4x8
3x8
Jumping King deadlift
1-0-x
3x max
reps
4x max
reps
3x max
reps
1-legged ski-squat
5 positions- 10
second pause at each position
2 sets
(per leg)
3 sets
3 sets
Natural glute-ham raise
Lower slowly
and push yourself back up
2x15
3x15
3x15
Free standing 1-legged squat
3-0-2
2x10
3x10
3x10
Scissor hip extension
2-0-x
2x20
3x20
3x20
Burnout complex: perform 20
reps each non-stop of squat, alternating lunge, alternating step-up jump, jump squat
Explosive
2 sets
2 sets
3 sets