Hard Launch Jump Formula
C3 Performance Lab
Volleyball, Basketball, Plyometrics, Strength & Conditioning, Multi-sport, Custom Programming, General Fitness, Functional Training, Miscellaneous, OtherDeveloped 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!
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 4
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
E
Deep Tier Frog Jumps (1 reset)
3 x 20
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
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
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
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
B1
Reactive SL 4 Hurdle Hops
3 x 2
B2
Medball SL RDL + OH Slam
3 x 3
C
Approach Jumps (for time)
1 x 6:00
D1
Bulgarian (RFE) Split Squat
3 x 5
D2
Bench Press
3 x 5
E1
Lat Pulldown
3 x 6
E2
Side Plank Bend (Elbow on Bench)
3 x 8
E3
Leg Curl Machine
2 x 12
F
Alternating Lunge Jumps (1 reset)
3 x 20
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
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.
Become the best version of yourself, time to LAUNCH!
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