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BoostcampPNG

Bizzaro Boys Athletic Training (13 & 11)

by Paul B.

Program Description

Build muscle while keeping agility, increasing speed, & vertical jump height

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 04:14
  • Last Edited
    Dec 08, 2025 05:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Glutes
12.1%
Hamstrings
8.6%
Front Delts
8.3%
Triceps
7.6%
Upper Back
7.6%
Lats
6.2%
Other
6.2%
Chest
5.5%
Biceps
4.5%
Abs
4.1%
Middle Delts
3.4%
Adductors
2.8%
Lower Back
2.1%
Rear Delts
1.4%
Calves
1%
Forearms
0.7%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Push Up
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Box Jump
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
-
2
Skater Hop
2
10 reps
-
3
Lateral Shuffle
4
5 reps
-
4
Sprint Start
4
10 reps
-
5
Build-Up Sprints
3
30 reps
-
6
Ladder Quick Feet
4
-
7
5-10-5
4
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
5 reps
-
2
Approach Jump
2
3 reps
-
3
Box Jump
3
3 reps
-
4
Continuous Broad Jump
3
3 reps
-
5
Depth Jumps
2
3 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Step-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Box Jump
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 4
1
A Skip
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Skater Hop
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Lateral Shuffle
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Sprint Start
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Build-Up Sprints
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
6
Ladder Quick Feet
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
5-10-5
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
Day 5
1
Vertical Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Approach Jump
1 Set
1 Set
3 Reps
3 Reps
-
-
3
Box Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4
Continuous Broad Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
5
Depth Jumps
1 Set
1 Set
3 Reps
3 Reps
-
-