Increase Vertical Jump
If you’re interested in improving your athleticism this is the place to start. By increasing your vertical jump you’re getting all of the appropriate muscles firing properly, a better mind muscle connection, as well as an improved nervous system. All of these abilities are beneficial for any sport you play or intend on playing…well, maybe not arm wrestling. So, follow this regimen and in no time you’ll be the talk of the town, king of the hill, MVP and any other sports related euphemism you can think of! Results!
Leg Extension: 5 Sets of 20 Reps
Non-Stable Elevated Jump: 3 Sets of 10 Reps
Weighted Running In Place: 4 Sets of 20 Reps (Each Leg)
Weighted Jump Squats: 4 Sets of 10-12 Reps
Squat-Lunge(R)-Squat-Lunge(L): 3 Sets of 5 Reps Per Movement
Front Squats: 3 Sets of 10-12 Reps
Heavy Squat: 3 Sets of 6-8
Clean Press/ Squat: 3 Sets of 5 rounds
SLDL: 3 Sets of 10-12 Reps
Weighted Crunches: 3 Sets of 12x12x12
Notes [Parts that need a little more explaining]:
Follow the workout in the order as shown. Regarding the warm-up, try to keep a slow pace and squeeze at the contraction. For the Squat-Lunge(R)-Squat-Lunge(L) exercise, start by performing a squat, transition to a lunge with right leg forward, back to squat, lunge with left leg forward. That’s one rep. Do 5 reps, rest, and go for a total of 3 sets. When performing the 12x12x12 of the weighted crunches: begin by doing 12 reps working the obliques (6 per side), then 12 traditional crunches, and ending with 12 traditional crunches again but with a pause (1 second) at max contraction. With all of these exercises, when performing a movement you’re not familiar with, always begin by performing with a lighter weight. Good luck and be safe!