Off Day 5/20/15 7:23 AM1. WORK SMART AND HARD2. QUALITY > QUANTITY3. DONT FOCUS ON ENDURANCE4. HIGH INTENSITY

Lift with 85% 1RM (most weight you can do once for a given lift). (This law tells us how much we should lift to recruit all fibers)

Only do as many reps as you can perform at MAX SPEED. (This tells us how many times or how many reps to do a given lift)

Overloading the muscle makes muscle fibers stronger and capable of contracting with greater force, which translates into more explosion.

2.2 grams of protein per kilo (kg) of body weightMost important time for protein:1. After an intense workout.2. Right before bed.3. Right after waking up.4. Before workouts.

Every of day you have to stretchWork on core the day after legs

On Either Leg Day Do Sprints:4 setsMark off a space of 25-50 yards. Sprint the entire length at FULL speed. Give yourself plenty of time to rest so that the sprint can be at maximum capacity. Repeat( do it twice)

JUMP MANUEL5/20/15 7:23 AM

NO FATIGUE

Jog for about 5 minutes Walk on your heels down and back Jump rope 30 second intervals

Stretching: 1. Cross your feet and hang2. Calf stretch on a wall3. Open legs stretch middle4. Playboys5. Push up stretch6. Groin squats7. Splits8. Ankle rolls 9. Flamingos10. Sit on knees and lean back

Pre-Workout5/20/15 7:23 AM

Do some light jogging to cool down1. Jog for about 5-10 minutes

Stretching: 1. Cross your feet and hang2. Calf stretch on a wall3. Open legs stretch middle4. Playboys5. Push up stretch6. Groin squats7. Splits8. Ankle rolls 9. Flamingos10. Sit on knees and lean back

IMPORTANT: 20-50 grams of complete protein before the cooling down

Post Workout5/20/15 7:23 AM

Day 1Depth Jumps: 4 sets of 8Stand on a box and step off... AS SOON AS you touch the ground explode up with maximum force. It is best to do this drill in front of a rim and try to get as high as possible.Side to Side Box Jumps: 4 sets of 8Using a box 1 - 2 feet high jump side to side over the box. Each jump is counted as one repWeighted Explosions: 3 sets of 8Holding a weight in each hand, bend down to a squatting position. Pull the weight up above your head as you explode upwards. Land as softly as possible. It is best to be on a cushioned surface for these drills. 15 - 40 dumbbells will usually suffice for weight.Medicine Ball Approaches: 4 sets of 6 - 8 approachesUsing the heaviest medicine ball available, approach the rim or the net as if you were going to dunk or spike. Exaggerating the up and down movement with the ball in your hands, explode upwards toward the rim.Zig Zags: 3 sets of 10 15Stand on the right side of a line. Keep your feet pressed together as you go side to side on the line. Over and back is one repetition. The key is to go as fast as possible. If you get tired and find yourself pacing, lower the reps.Rim Jumps:4 sets of 6 -10 jumpsRim jumps can be done with one or two feet. I recommend doing at least one or two sets using only one foot. It will feel unbalanced and weak at first but you will soon notice how much stronger and more stable each leg feels.Stand under the rim and put your hand straight up toward the rim. Jump as high as you can trying to reach the rim or a point past the rim. AS SOON AS you touch the ground, explode back into the air and try and reach that same point. Each jump try and go higher than the last... Each jump should be at the pinnacle of your explosion power.Leg Chair Rockets: 4 sets of 6 - 10 jumpsYou will need a sturdy chair or box for this exercise. Place one foot on the chair and grab your waist with your hands.Propel yourself straight upward using the foot that is on the chair and drive the opposing knee forward as hard as you can. Switch feet in the air so now the other leg is on the chair and have that leg thrust you upwards again. Doing both legs counts as 1 rep. maximum capacity. (can be done holding weights)Lunge Jumps : 4 sets of 6 - 10 jumpsSpeed Rope: 3 sets of 30 second intervalsSpeed Rope exercises should be done at max speed. If you are able to, you should do doubles or triples (having the rope pass under you 2-3 times during one jump). However you jump, make it very very rapid. To increase difficulty try moving around as you jump rope. Soon people will be mesmerized at how fast you can jump rope.Day 15/20/15 7:23 AM

Day 2Explosion Squats: Load enough weight so that you can do no more than 8 repstwo minutes or more to completely recover so you can do it with just as much intensity. Stretch your muscles during the interim.Second set just the samethird set add more weight than normal: push your own legs to spot yourselffourth set lower weight and do 8 slow repsThe fifth set you will completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps as you did the 4th set if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before. As soon as you finish take off more weight from both sides and go to failure, then have your spotter help you force out 3-4 more reps. Explosion Calf Raises: 5 Sets as followsFirst three sets adjust the weight to only be able to do 8 repsOn your fourth set lower the weight considerably and do 8 slow and steady repsThe fifth set you will want a partner, or to move very quickly. During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps as you did the 4th set if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more set or to complete failure as before. As soon as you finish take off more weight from both sides and go to failure then have your spotter help your force out 3-4 more reps.Dead Lifts: 5 Sets as follow the same as calf raisesIn Place Lunges: 3 sets of 6 holding weightsHang Cleans: 3 sets of 6Knee Drives: 5 sets as stated earlierIn between every other set do 1 set of 2 reps depth jumps for the 5 set drills

Day 25/20/15 7:23 AM

Warm-Up

5-10 minute jog

Stretching: 1. Cross your feet and hang2. Calf stretch on a wall3. Open legs stretch middle4. Playboys5. Push up stretch6. Groin squats7. Splits8. Ankle rolls 9. Flamingos10. Sit on knees and lean back

Climax Jumps: 2 Sets of 6 JumpsChoose a spot in the gym or near your home that you cannot yet reach with your vertical. Standing (with no approach) explode up as hard as you can and try to reach the spot. Land, compose briefly (this is not a plyometric), and repeat for up to 6 reps. NO MORE.Heel to toe mini explosions: Take a drop step as if you were going to explode and.as soon as BOTH heels hit, allow your calf muscles to explode, leaving you standing on your toes. Do not jump, but try to explode calf muscle at maximum force. Drop step with your other leg and explode in the same manner - this creates two reps. Do 3 sets of 6 reps. NO MORE.Sit Down Reaction Training: 3 Sets of 6Stand in front of a chair. Sit down slowly until you feel the chair underneath you. AS SOON as you feel the chair explode upto standing position. Repeat for up to 6 repetitions. NO MORE.