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Thunderstep Ω

by miksvell

Program Description

Program inspired by Russian teachings of plyometrics Level 2

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 10, 2025 09:23
  • Last Edited
    Jul 19, 2025 10:34

Summary

Unleash your inner athlete with Thunderstep Ω, an 18-week program designed to elevate your explosive power and agility. Committing just one day a week, you'll engage in dynamic movements like Tuck Jumps and Depth Jumps, focusing on high-intensity bodyweight exercises that can be done at home. Each session is carefully crafted to maximize your strength and speed, pushing you to new heights while keeping your workouts efficient and effective. Get ready to transform your performance and achieve your fitness goals!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 2
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 3
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 4
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 5
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 6
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-
Day 7
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-