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Hard Launch Jump Formula

C3 Performance Lab

Volleyball, Basketball, Plyometrics, Strength & Conditioning, Multi-sport, Custom Programming, General Fitness, Functional Training, Miscellaneous, Other
Coach
Colin Corcoran

Developed using the same scientifically-proven principles we've successfully applied to professional, college, and high school athletes. Hard Launch Jump Formula offers a training experience that will transform your strength, power, speed, agility, conditioning & so much more.

Hard Launch Jump Formula is a 4 week program that consists of 6 training days per week, with the option to reduce to 3 days if it better suits your schedule.

The Formula:

  • 3 "explosive sessions" dedicated to agility, power, & strength development.
  • 3 "low intensity sessions" that improve your mobility & conditioning, which speeds up your recovery between training sessions.
  • Better recovery = better gains.

What you can expect: A variety of plyometrics to increase your vertical jump (aka BOUNCE), main lifts to improve strength, accessory lifts to build muscle, & isometrics to fill in the gaps & keep you healthy.

Take your bounce to the moon. Get RESULTS in just 4 weeks!

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Build Your BOUNCE
Each "explosive session" is loaded with a variety of plyometric, power, & agility exercises that will take you to new heights (literally). Jump higher, run faster, & move quicker when changing direction.
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Build Lean Muscle
While the Hard Launch Jump Formula is specifically designed to improve your jump height, you will also improve your strength & build a healthier, more resilient body.
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Expert Coaching & Video Demos
Demo videos are provided for each exercise so you know exactly how to execute each movement.
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Get results in just 4 weeks!
Our methods are scientifically-proven & have helped create high-flying athletes that win championships. Paired with a disciplined approach to your training & lifestyle habits (nutrition, stress, & sleep) you will be jumping higher in just 4 weeks! We guarantee you are going to love how you feel & how you play.
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Who was Hard Launch designed for?
Anyone looking to jump higher, get stronger, improve their conditioning, move quicker, & play better. Our methods apply to both male and female athletes.
Features
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Programming 6 days per week
Hard Launch is for athletes of any level or background. It consists of 6 days per week, with the option of 3 days if it better suits your schedule.
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Demo videos
Instructional videos to guide your practice & make execution easy.
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Detailed, expert instruction
Beyond the sets & reps, you'll get all the details you need to dominate each training session.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbells, dumbbells, medicine balls, & basic machines.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 (Explosive)

A1

Iso Calf/Hip Flexor on Wall

2 x 30

A2

Plate RDL + OH Press

2 x 10

A3

DB DL Squat Drop

3 x 4

B1

Reactive 4 Hurdle Jumps

3 x 2

B2

Medball 1/2 Kneel OH Rot. Slam

3 x 3

C1

Barbell FFE Eccentric Split Squat

3 x 5

C2

Weighted Rocker Vertical Jump

3 x 3

C3

1-Arm Cable or DB Row

3 x 6

D1

DB Incline Bench Press

7, 6, 5

D2

DB RDL

3 x 8

D3

Lateral Bound (stick)

3 x 8

E

Deep Tier Frog Jumps (1 reset)

3 x 20

Monday
Week 1 Day 2

A1

Supine Leg Swing

1 x 10

A2

Supine Hamstring Floss

1 x 10

A3

Supine Iron Cross

1 x 10

A4

Prone Scorpion

1 x 10

A5

Hip 90/90 + Reach

1 x 10

A6

Alternating Down/Upward Dog

1 x 10

A7

In-Place Spider Lunge + TS Rotation

1 x 5

B1

Assault Bike

1 x 15:00 @ 70 %

B2

Incline Treadmill Walk

1 x 20:00

Tuesday
Week 1 Day 3 (Explosive)

A1

Isometric Lunge Hold

2 x 30

A2

Plate Windmill Squat

2 x 10

A3

Glute Bridge + Cross Body Reach

2 x 10

B

2-Step Lateral Shuffle

3 x 6

C1

DB Low + High Jump (reset)

3 x 3

C2

Barbell Push Press

3 x 4

D1

Barbell RDL

3 x 5

D2

Repeat Broad Jumps

3 x 3

E1

Feet Elevated Inverted Row

4 x 6

E2

Seated DB Shoulder Press

7, 6, 5

F1

Leg Extension

3 x 12

F2

Bench Garhammer Raise

8, 7, 6

F3

Standing Calf Raise

3 x 12

G

Deep Tier Lateral Bounds

3 x 20

Wednesday
Week 1 Day 4

A1

Supine Leg Swing

1 x 10

A2

Supine Hamstring Floss

1 x 10

A3

Supine Iron Cross

1 x 10

A4

Prone Scorpion

1 x 10

A5

Hip 90/90 + Reach

1 x 10

A6

Alternating Down/Upward Dog

1 x 10

A7

In-Place Spider Lunge + TS Rotation

1 x 5

B1

Assault Bike

1 x 15:00 @ 70 %

B2

Incline Treadmill Walk

1 x 20:00

Thursday
Week 1 Day 5 (Explosive)

A1

Iso Tall Plank + Bent SL

2 x 20

A2

Single Arm Downward Dog Plank Reach

2 x 5

A3

Altitude Drop

2 x 5 @ 18

B

Approach Jumps (for time)

1 x 6:00

C1

Reactive SL 4 Hurdle Hops

3 x 2

C2

Medball SL RDL + OH Slam

3 x 3

D1

Bulgarian (RFE) Split Squat

3 x 5

D2

Bench Press

5, 5, 5, MAX

D3

Depth Jump

3 x 3

E1

Lat Pulldown

8, 8, 6, 6

E2

Leg Curl Machine

3 x 12

E3

Side Plank Bend (Elbow on Bench)

3 x 8

F

Alternating Lunge Jumps (1 reset)

3 x 20

Friday
Week 1 Day 6

A1

Supine Leg Swing

1 x 10

A2

Supine Hamstring Floss

1 x 10

A3

Supine Iron Cross

1 x 10

A4

Prone Scorpion

1 x 10

A5

Hip 90/90 + Reach

1 x 10

A6

Alternating Down/Upward Dog

1 x 10

A7

In-Place Spider Lunge + TS Rotation

1 x 5

B1

Assault Bike

1 x 15:00 @ 175

B2

Incline Treadmill Walk

1 x 20:00

Coach
coach-avatar Colin Corcoran

Colin Corcoran is currently a S&C Coach at the University of Miami & owner of C3 Performance Lab. Colin has garnered great success throughout his career, working with numerous NCAA All-Americans & national champions. He has worked with pro athletes from a variety of sports, including volleyball, basketball (NBA & WNBA), football (NFL - super bowl champions), baseball (MLB), softball, & golf.

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Transform your athleticism

Become the best version of yourself, time to LAUNCH!

Get Hard Launch Jump Formula
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FAQs
What if I can't train 6 days a week?
No problem. Hard Launch can easily be adjusted to 3 training days per week. Simply perform Days 1, 3, & 5 which are each labeled "Explosive Session". We still recommend performing the recovery portion provided on Days 2, 4, & 6 which only take 5-10 minutes.
How long is each training session?
The explosive sessions (Days 1, 3, & 5) take 45-60 minutes at most. The low intensity sessions (Days 2, 4 & 6) take as little as 5-10 minutes or up to 15-30 minutes if you complete the extra credit (optional work).
I've finished the program, what's next?
You can team up with me and the rest of our high level athlete community by subscribing to the "Slight Work" training team on train heroic, where you will get fresh programming & direct access to me so you continue to soar higher (coming July 1st). You also get to keep this program.
Hard Launch Jump Formula