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    Pre-Shock Wee 1: Vert Shock Shock Phase

    Uploaded by

    Andura, Ramil T.
    The document outlines a 4-week vertical jump training program consisting of dynamic warmups, plyometric exercises, and recovery days. Exercises include around the square, tuck jumps, lateral high jumps, depth jumps, box jumps, body holds, crunches, leg raises, and uphill sprints. Each week focuses on a different set of exercises in a circuit training format with sets, reps, and rest periods provided to maximize power and explosiveness for increased vertical leap.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Pre-Shock Wee 1: Vert Shock Shock Phase

    Uploaded by

    Andura, Ramil T.
    3K views12 pages
    The document outlines a 4-week vertical jump training program consisting of dynamic warmups, plyometric exercises, and recovery days. Exercises include around the square, tuck jumps, lateral high jumps, depth jumps, box jumps, body holds, crunches, leg raises, and uphill sprints. Each week focuses on a different set of exercises in a circuit training format with sets, reps, and rest periods provided to maximize power and explosiveness for increased vertical leap.

    Original Description:

    vertical jump

    Original Title

    Shock Phase

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    © © All Rights Reserved

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    The document outlines a 4-week vertical jump training program consisting of dynamic warmups, plyometric exercises, and recovery days. Exercises include around the square, tuck jumps, lateral high jumps, depth jumps, box jumps, body holds, crunches, leg raises, and uphill sprints. Each week focuses on a different set of exercises in a circuit training format with sets, reps, and rest periods provided to maximize power and explosiveness for increased vertical leap.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views12 pages

    Pre-Shock Wee 1: Vert Shock Shock Phase

    Uploaded by

    Andura, Ramil T.
    The document outlines a 4-week vertical jump training program consisting of dynamic warmups, plyometric exercises, and recovery days. Exercises include around the square, tuck jumps, lateral high jumps, depth jumps, box jumps, body holds, crunches, leg raises, and uphill sprints. Each week focuses on a different set of exercises in a circuit training format with sets, reps, and rest periods provided to maximize power and explosiveness for increased vertical leap.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12

    VERT SHOCK

    pre-shock SHock Phase Week 2 wee 1


    day 1
    Recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 2 sets reps rest


    dynamic warm up
    Around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    Horizontal Bounds 3 sets 15 each side 90-120 secs
    180 Squat Jumps 3 sets 10 jumps 60-90 secs
    Split Jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 3 sets reps rest

    dynamic warm up
    Lateral High Jumps 3 sets 20 Jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single Leg Box Jumps 2 sets 8 Each leg 90 secs
    Seated Box Jumps 3 sets 8 jumps 90-120 secs
    cool down

    day 4 sets reps rest

    Body Holds (3 ways) 3 sets 30 Secs Each 30 secs


    Side Crunches 3 sets 20 Each side 1 min
    Leg Raises 3 sets 15 Raises 45 secs
    Supermans 3 sets 10 Supermans 2 min
    *Thincpro Jump Like Justin workout (Optional)

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 2 wee 1

    day 5 sets reps rest


    dynamic warm up
    uphill sprints 4 sets 20 Meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    clap push ups 2 sets 10 pushups 50 secs
    v-up toe touches 3 sets 15 V-ups 60 secs
    med ball twists 3 sets 30 secs 60 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 6 sets reps rest

    dynamic warm up
    Around the square 3 sets 4 Full Rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    cool down

    day 7
    Recovery
    *Thincpro Jump Like Justin workout (Optional)

    page 2 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 3 wee 1

    day 1 sets reps rest


    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 2 sets reps rest

    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    clap push up 2 sets 10 pushups 50 secs
    v-up toe touches 3 sets 15 v-ups 60 secs
    med ball twists 3 sets 30 secs 60 secs
    cool down

    day 3 sets x reps reps rest

    body hols (3 ways) 3 sets 30 Secs Each 30 secs


    side crunches 3 sets 20 each side 1 min
    leg raises 3 sets 15 raises 45 secs
    supermans 3 sets 10 supermans 2 mins
    *Thincpro Jump Like Justin workout (Optional)

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 3 wee 1
    day 4 sets reps rest
    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 5 sets reps rest


    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 6
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 7 sets reps rest

    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    clap push up 2 sets 10 pushups 50 secs
    v-up toe touches 3 sets 15 v-ups 60 secs
    med ball twists 3 sets 30 secs 60 secs
    cool down

    page 2 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 4 wee 1
    day 1
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 2 sets reps rest


    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 3 sets reps rest


    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 4 sets X reps reps rest

    Body Holds (3 ways) 3 sets 30 secs each 30 secs


    Side Crunches 3 sets 20 each side 1 min
    Leg Raises 3 sets 15 raises 45 secs
    Supermans 3 sets 10 supermans 2 mins

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 4 wee 1
    day 5 sets reps rest
    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    Clap Push up 2 sets 10 pushups 50 secs
    V-up Toe Touches 3 sets 15 v-ups 60 secs
    Med Ball Twists 3 sets 30 secs 60 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 6 sets reps rest


    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 7
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    page 2 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 5 wee 1
    day 1 sets reps rest
    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    Cool Down

    day 2
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 3 sets reps rest


    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    Clap Push up 2 sets 10 pushups 50 secs
    V-up Toe Touches 3 sets 15 v-ups 60 secs
    Med Ball Twists 3 sets 30 secs 60 secs
    Cool Down

    day 4 sets X reps reps rest

    Body Holds (3 ways) 3 sets 30 secs each 30 secs


    Side Crunches 3 sets 20 each side 1 min
    Leg Raises 3 sets 15 raises 45 secs
    Supermans 3 sets 10 supermans 2 mins
    *Thincpro Jump Like Justin workout (Optional)

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 5 wee 1
    day 5 sets reps rest
    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 6
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 7
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    page 2 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 6 wee 1
    day 1 sets reps rest
    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    Cool Down

    day 2
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 3 sets reps rest


    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    Clap Push up 2 sets 10 pushups 50 secs
    V-up Toe Touches 3 sets 15 v-ups 60 secs
    Med Ball Twists 3 sets 30 secs 60 secs
    Cool Down

    day 4 sets X reps reps rest

    Body Holds (3 ways) 3 sets 30 secs each 30 secs


    Side Crunches 3 sets 20 each side 1 min
    Leg Raises 3 sets 15 raises 45 secs
    Supermans 3 sets 10 supermans 2 mins
    *Thincpro Jump Like Justin workout (Optional)

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 6 wee 1
    day 5 sets reps rest
    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 6
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 7
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    page 2 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 7 wee 1
    day 1
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    day 2 sets reps rest


    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 3 sets reps rest


    dynamic warm up
    Lateral High Jumps 3 sets 20 jumps 60-90 secs
    Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
    Single leg box jumps 2 sets 8 each leg 90 secs
    Seated box jumps 3 sets 8 jumps 90-120 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 4 sets X reps reps rest

    Body Holds (3 ways) 3 sets 30 secs each 30 secs


    Side Crunches 3 sets 20 each side 1 min
    Leg Raises 3 sets 15 raises 45 secs
    Supermans 3 sets 10 supermans 2 mins

    page 1 thincpro.com
    VERT SHOCK
    pre-shock SHock Phase Week 7 wee 1
    day 5 sets reps rest
    dynamic warm up
    uphill sprints 4 sets 20 meters 120 secs
    uphill squat jumps 3 sets 15 jumps 90 secs
    Clap Push up 2 sets 10 pushups 50 secs
    V-up Toe Touches 3 sets 15 v-ups 60 secs
    Med Ball Twists 3 sets 30 secs 60 secs
    *Thincpro Jump Like Justin workout (Optional)
    Cool Down

    day 6 sets reps rest


    dynamic warm up
    around the square 3 sets 4 full rotations 60-90 secs
    tuck jumps 2 sets 10-12 jumps 90-120 secs
    horizontal bounds 3 sets 15 each side 90-120 secs
    180 squat jumps 3 sets 10 jumps 60-90 secs
    split jumps 3 sets 12 jumps 90-120 secs
    Cool Down

    day 7
    recovery
    *Thincpro Jump Like Justin workout (Optional)

    page 2 thincpro.com

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