Thursday, April 11, 2013

Intermediate Reactive Vertical Jump Workout





Intermediate Reactive Workout

This workout is for the intermediate athlete who needs more focus on reactive strength, speed, and rate of force development.  It also includes a good amount of regular pure strength work to continue to increase muscular strength throughout the program while prioritizing speed and plyometrics.  The program calls for 2 workouts per week termed A” and B.  They should be performed with at least 2 entire days between workouts for example, Workout A on Monday, Workout B on Friday.  The exact days really arent important just make sure you have at least 2 days rest between workouts.  Testing should occur prior to the 2nd workout during the 4th week in each phase.  So you will test every 4 weeks prior to the 2nd workout.  At the conclusion of this workout you may want to move into more of a strength based phase to continue to push your levels of strength upwards.

Intermediate reactive workout guidelines:

Goals: Dramatically prioritize and increasing reactive strength, speed, and rate of force development while further increasing basic strength.

Intensity: moderately high to high

Length: 16 weeks total consisting of 4 phases – each phase 4 weeks in duration

Frequency: 2 times per week







Exercise
Week#1
Week#2
Week#3
Week#4
Remarks
Workout A:





4-star drill
2x10
4x10
4x10
2x10
1 minute rest
Low squat
ankle jump
3x30
5x30
5x30
3x30
1 minute rest
Rhythmic
lunge jumps
3x10
(per leg)
5x8
5x6
(weighted)
3x6
(weighted)
Add weight in the form
of light dumbbells – 2 minutes rest
1,2,3 jump
3x5/leg
4x5/leg
4x5/leg
2x5/leg
2 minutes rest
20 yard
sprints
3
4
5
3
2 minutes rest
Squat
3x8
4x8
3x6
3x6
Rest 5 minutes after
the sprints before performing squats - 3 minutes rest in between sets of squats
Leg curl
3x8
4x8
4x6
3x6
2 minutes rest
Low depth
jump
N/a
N/a
5x4
3x5
2 minutes rest – low
box <18 inches
Workout B:





4-star drill
2x10
3x10
4x10
2x10
1 minute rest
Ankle jumps
3x15
4x15
5x15
3x15
1 minute rest – aim for
maximum height and power with each repetition
Rhythmic
lunge jumps
3x10
5x8
5x6
(weighted)
3x6
(weighted)
Add weight in the form
of light dumbbells – 2 minutes rest
Alternating
1,2,3 jump
3x5/leg
4x5/leg
4x5/leg
2x5/leg
2 minutes rest
20 yard
sprints
3
4
4
3
2 minutes rest
Jump squat
with loaded barbell
3x10
(35%)
3x10
(30%)
4x8 (25%)
3x8(25%)
Rest 5 minutes after
the sprints before performing jump squats – rest 2 minutes in between sets of
jump squats
Barbell
Lunge
3x8 per
leg
4x8
2 x 6
2 x 6
2 minutes rest


Leg curl
3x8
4x8
4x6
3x8
2 minutes rest
Low box
depth jump
N/a
N/a
5x5
3x5
2 minutes rest (use box
<18 inches)

Phase II (weeks 5-8)

Exercise
Week#1
Week#2
Week#3
Week#4
Remarks
Workout A:





1-leg speed
hops
2x20 yards
2x20
yards
2x20
yards
2x20
yards
2 minutes rest
Knees to chest
tuck jumps
2x15
2x12
2x10
2x8
2 minutes rest
Power skipping
2x40 yards
2x40
yards
N/a
N/a
2 minutes rest
30 yard sprints
2
2
N/a
N/a
3 minutes rest
Deadlift
3x6
4x6
5x5
3x5
3 minutes rest
Iso-miometric
squat
3x5 (use
55% of maximum squat)
4x5
(60%)
5x5
(65%)
3x5
(65%)
Descend to parallel
and pause 5 seconds – explode up – rest 2 minutes between sets
Rest 5-10
minutes then perform





High box drop
jumps (shock or altitude landings)
N/a
N/a
2 x 5
2 x 5
Use high box about
20% higher than best vertical jump – land in ¼ squat position and stick” the landing.
Workout B:





1-leg speed
hops
2x20 yards
2x20
yards
2x20
yards
2x20
yards
2 minutes rest
Box Squat
jumps
2x6
2x6
2x6
2x6
2 minutes rest
Power skipping
2x40 yards
2x40
yards
2x40
yards
2x40
yards
2 minutes rest
30 yard sprints
2
2
2
2
3 minutes rest
Barbell split
squat
3x8
4x8
5x6
3x6
2 minutes rest
Dumbell
straight leg deadlift
3x8
4x8
4x8
3x8
2 minutes rest
Rest 5-10
minutes then perform





High box drop
N/a
N/a
2x5
3x5
Use high box about


jumps (shock
jumps or altitude landings)




20% higher than best
vertical jump

Phase III (weeks 9-12)

Exercise
Week#1
Week#2
Week#3
Week#4
Remarks
Workout A:





Power
skipping
2x40
yards
3x40
yards
3x40
yards
3x40
yards
2 minutes rest
Standing
triple jump
4 sets
5 sets
5 sets
4 sets
Alternate lead leg with each
set – 1.5 minutes rest
Double leg
bounding
2 x 25
yards
3 x 25
yards
N/a
N/a
Hands behind head –
descend down into half squat position prior to each jump – 2 minutes rest
Low box
jump for height
3x8
3x8
4x6
3x6
2 minutes rest
40 yard
sprints
3
4
4
3
3 minutes rest
Rest 5-30
minutes then perform





Speed Squat
6x3
(60%)
8x3
(55%)
8x3
(50%)
6x3
(50%)
Find a low box just below
parallel to sit back on as you squat – sit back slightly on the box, pause for 1 second and explode up – 1 minute rest intervals
Barbell
lunge
3x8
3x8
3x8
3x8
2 minutes rest
Leg curl
4x8
4x8
4x8
3x8
2 minutes rest
Workout B:





Power
skipping
3x40
yards
3x40
yards
3x40
yards
3x40
yards
2 minutes rest
Standing
triple jump
4 sets
4 sets
4 sets
4 sets
Alternate lead leg with each
set – 1.5 minutes rest
Double leg
bounding
3 x 25
yards
4 x 25
yards
N/a
N/a
Hands behind head –
descend down into half squat position prior to each jump – 2 minutes rest
Low box
jump for height
3x8
4x8
4x6
3x6
2 minutes rest


40 yard
sprints
3
4
5
3
3 minutes rest
Rest 5
minutes then perform





Iso-ballistic
jump squat
4x5
(40%)
5x5
(35%)
6 x 5
(30%)
4 x 5
(30%)
Pause for 3 seconds at the
bottom of each rep – rest 2 minutes
Romanian
Deadlift
3x8
4x8
4x8
3x8
Rest 3 minutes




Phase IV (Weeks 13-16)

Exercise
Week#1
Week#2
Week#3
Week#4
Remarks
Workout A:





1-leg speed hop
(1-leg bounds)
4x20
yards
4x20
yards
4x20
yards
3x20
yards
Per leg rest 2 minutes
Rim or high
object jump touches
3x6
4x6
N/a
N/a
Perform rhythmically and
continuously – 2 minutes rest
Low squat
ankle jump into paused lunge
3x6 (per
leg)
4x6
4x6
3x6
2 minutes rest- jump as
high as possible out of the squat position – land in deep lunge position attempting to stop your downward momentum and hold the landing
40 yard dash
4 sets
5 sets
5 sets
3 sets
3 minutes rest
Rest 5 minutes
then perform





Full Squat
4x8
4x6
N/a
N/a
3 minutes rest
Glute-ham
raise or leg curl
2x15
2x15
N/a
N/a
Lower yourself under
control and assist yourself up with your arms – 2 minutes rest
Rest 5-10
minutes then perform





High depth
drops
3x5
4x5
5x5
3x5
Use high box up to 20%
higher then best vertical –
rest 3 minutes
Workout B:





1-leg speed hop
(1-leg bounds)
4x20
yards
4x20
yards
4x20
yards
3x20
yards
Per leg rest 2 minutes


Rim or high
object jump touches
3x6
4x6
N/a
N/a
Perform rhythmically and
continuously – 2 minutes rest
Low squat foot
jump into paused lunge
3x6 (per
leg)
4x6
4x6
3x6
2 minutes rest - jump as
high as possible out of the squat position – land in deep lunge position attempting to stop the downward momentum and hold the landing
40 yard dash
4 reps
5
5
3
3 minutes rest
Rest 5 minutes
then perform





Deadlift
4x6
4x6
N/a
N/a
3 minutes rest
One-leg squat
(unweighted)
2x15
2x15
N/a
N/a
Grab onto an object to
assist yourself up– 2 minutes rest
Rest 5-10
minutes then perform





High depth
jumps
3x5
4x5
5x5
3x5
Use high box up to 20%
higher then best vertical –
rest 3 minutes