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 don’t 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 who’s 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