Bulletproof Jumper Programs Phase 2: The Athletic Blueprint

Sam Gingras

Basketball, Plyometrics, Speed

Coach

Sam Gingras

Bulletproof Jumper Phase 2: The Athletic Blueprint

I used to be slow, heavy footed, and had a nonexistent vertical. I was finishing last in sprints, getting blown by on defense, and constantly dealing with injuries. Nobody saw me as even semi athletic. I kept searching for answers, asking coaches, watching videos, trying every program I could find, hoping something would finally work. But nothing ever really clicked until I built this system.

Now I’m known for being the most athletic in almost any gym I step in.

Phase 1 laid the foundation. Phase 2 takes it to the next level.

This program takes everything you built in Phase 1 like building strength from the ground up, improving lower body mobility, increasing tendon health, and developing a strong foundation. Now we are turning that into real athletic output. This phase hits your body with a heavier stimulus through higher volume and more advanced plyometrics.

You are getting two full plyometric sessions each week, paired with two athletic strength sessions that blend explosive lifts, upper body strength, and lower leg strength. It is all laid out with my personal form videos and coaching points for every exercise, so you know exactly how to move with intent and get the most out of every rep.

What would you walk away with after 8 weeks of the program?

• Improved speed and acceleration

• More bounce and reactive strength

• Higher vertical jump

• Full body strength and power

• Lean athletic upper body mass that carries over to your sport

• Better full body mobility

• Bulletproof knees and more athletic tendons

• Increased lateral quickness

• Injury prevention and long term durability

What separates this from any other vertical jump program is how it builds your body from the ground up. It blends knees over toes principles with explosive plyometrics and smart strength training to develop bulletproof knees and elite athleticism. This is not theory. This program helped me go from a 25 inch vertical to over 40, and from averaging 4 points a game my senior year of high school to starting in college as a freshman.

50% off built into the price until Saturday (7/20/2025). Lock it in while you can.

$34

Get Bulletproof Jumper Programs Phase 2: The Athletic Blueprint

Reach New Levels of Athletic Performance

This program blends high level strength training with advanced plyometrics and mobility work so you can level up on all fronts. You will get stronger, more explosive, more mobile, and it is going to show every time you step on the court or field. From the way you jump to the way you move, this is where everything starts to click.

Bulletproof Your Body

This program will bulletproof your body by building strength in the positions most athletes avoid so that when your sport puts you in awkward spots, you can stay strong and keep performing. This is how you build a bulletproof body that lasts on the court, field, or anywhere else.

Increased Speed and Explosiveness

This was my weakest physical trait for years. Now it is one of my biggest strengths. I trimmed a full second off my 40 yard time, and I have the ability to blow by defenders almost whenever I want. This type of training made me one of the fastest guys on the court every time I step out there. If not, the fastest.

Build a Jacked & Athletic Body

This program will get you faster, stronger, and more explosive while packing on serious muscle. How many programs today improve your vertical, speed, and elasticity and help you build real upper body size? I put on 10 plus pounds of upper body muscle using this exact system. This is how you build a frame that performs at a high level on all fronts and looks the part too.

Features

Programming 6 days per week

5-6 days of strength, power, plyometric and mobility days designed to bring balance to your routine

Easy-to-Follow Video Guidance

Simple, high-quality video guidance and I'll guide you on the advanced movements

Coaching From An Athlete

I'll guide you with the principles that have helped me increase my vertical, unlock elite-level athleticism and long term injury prevention

Delivered through TrainHeroic

Modern and seamless to keep you focused on jumping, training and building your foundation. Let the app track your progress and store your results.

Equipment

Required

Dumbbells // Barbell // Slantboard or heel wedge // Sled + sledding belt (for backward sled) // Treadmill (substitute for sled work) // Tib Bar (can be makeshifted in multiple ways) // Pull-up / dip bar // Back extension machine (for back extensions work)

Recommended

Nordic bench

Sample Week

Week 1 of 8-week program

Sunday

Legs 1

Warm Up

Strength Warm Up

Sled/Backward Treadmill: 1-2 sets of 2-5 minutes Sled: -Sweep Strap -Chest In -Long Explosive Strides -Push Through Toes/Ball Of Foot -Knee Over Toe On Each Step Backward Backward Treadmill: -Knee Over Toe On Each Step -Push Through Toes/Ball Of Foot Try to get a 10/10 Pain Free Burn on each set🔥

Reverse Step Ups

3 x 15

Deep Squats

5 x 5

Nordics

3 x 5

Hip Flexor Raises

3 x 20

Couch Stretch

2 x 60

Incline Pigeon

2 x 60

Weighted Butterfly

2 x 60

Monday

Upper/Lower Legs 1

Warm Up

Lower + Upper Warm Up

Sled/Backward Treadmill: 1-2 sets of 2-5 minutes Banded Pull Apart 1-2x20 -Keep your elbows fully locked out -Pull the band apart with control, squeezing your upper back at the end range Sled: -Sweep Strap -Chest In -Long Explosive Strides -Push Through Toes/Ball Of Foot -Knee Over Toe On Each Step Backward Backward Treadmill: -Knee Over Toe On Each Step -Push Through Toes/Ball Of Foot Try to get a 10/10 Pain Free Burn on each set🔥

Incline DB Press

4 x 8

Chin Up

4 x 8

Bicep Curl Variation

3 x 12

French Press

3 x 12

Tib Raises

3 x 12

Slantboard Calf Raises

3 x 12

Tuesday

Sprint, One Foot Plyos, Dunk Balance, Optional Mobility, or Rest

Dynamic Warm Up

High Knees – Drive knees up while pumping arms. Stay light on your feet. Butt Kicks – Kick your heels up to your glutes. Focus on rhythm and posture. A-Skips – Emphasize vertical bounce and coordination. Stay upright and crisp. Karaoke – Open up your hips with smooth, lateral crossover steps. Side Shuffles – Stay low and push off your outside leg. Forward Jogs – Start easy, then build intensity (20%, 40%, 60%, 80%, 100%). Backward Jogs – Same ramp-up as forward jogs. Stay tall and controlled

Backward Sprints

4 x 40

2 Up, 1 Down Jumps

1 x 10

Single Leg Bounds

4 x 5

Sprints

4 x 40

Optional Finisher

Backward Sled (100 yards/Burnout) as many sets needed Get knee over toe on each step Drive through your toes and the ball of your foot Gradually increase intensity as you go You should feel a 10 out of 10 burn in your quads

Plantar Fascia Stretch

2 x 60

Tibialis/Front of the Ankle Stretch

2 x 60

Slantboard Calf Stretch

2 x 60

Couch Stretch

2 x 1:00

Incline Pigeon

2 x 60

Weighted Butterfly

2 x 15

Jefferson Curl

2 x 8

Wednesday

Legs 2

Prep

Strength Warm Up

ATG Split Squats

3 x 8

Deep Squats

5 x 5

RDL

3 x 8

Hanging Ab Raises

3 x 15

Couch Stretch

2 x 1:00

Incline Pigeon

2 x 60

Weighted Butterfly

2 x 15

Thursday

Upper/Lower Legs 2

Prep

Lower + Upper Warm Up

Shoulder Press

4 x 8

External Rotations

4 x 8

Bicep Curl Variation

3 x 8

Tricep Push Down

3 x 8

Tib Raises

3 x 12

Seated Calf Raise

3 x 12

Friday

Sprint, Two Foot Plyos, Dunk Balance, Optional Mobility, or Rest

Dynamic Warm Up

Plyos + Sprints OR Dunk Work

Pick one or the other (plyos + sprints or dunk work) A. Backward Sprints (40 yards) 3-6 sets B. Drop Jumps 5-10 Jumps (Lower drop height, think low ground contact time) C. Depth Jumps 5-10 Jumps (Higher drop height, think get as high as possible) D. Sprints (40 yards) 3-6 sets (Sprint up hill 1x per week) OR Dunk Balance Session 5-10 Jumps per plant (Left, Right, Left-Right, Right-Left)

Plantar Fascia Stretch

2 x 60

Tibialis/Front of the Ankle Stretch

2 x 60

Slantboard Calf Stretch

2 x 60

Couch Stretch

2 x 1:00

Incline Pigeon

2 x 60

Weighted Butterfly

2 x 15