Bulletproof Jumper Programs Phase 1: Foundations to Athleticism

Sam Gingras

Basketball, Plyometrics, Speed

Coach

Sam Gingras

Bulletproof Jumper Phase 1

I used to be slow, heavy footed, and had a non existent 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.

This system is built to lay the foundation for elite level athleticism. Phase 1 is all about locking in with the basics. We’re talking perfect form, smart strength training, proven plyometrics, joint health, and injury prevention. This high quality work will increase vertical jump, power, explosiveness, speed, upper body strength, and mobility. You are going to feel better, move better, and be set up for everything that comes next in the system.

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

-Improved speed

-More explosiveness

-Higher vertical jump

-Full body strength and power

-Upper body muscle and size that carries over to your field of play

-Better mobility through all joints

-Knee and tendon bulletproofing

-Increased lateral quickness

-Injury prevention and long term durability

Phase 1 lays the foundation. Phase 2 takes it to the next level. Once you build the base here, the next step is the full athletic blueprint. Higher volume. More advanced plyometrics. A deeper level of strength, power, and athleticism. If you are serious about leveling up, Phase 2 is waiting.

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 1: Foundations to Athleticism

Build Power From the Ground Up

This program is designed to build and develop your feet, ankles, and lower legs to bulletproof against ankle sprains, while also building toward elite level athleticism, working the ankles and calves in ways you never have before. You're getting injury prevention and performance in one.

Build a Bulletproof Body

This program builds a layer of armor around your body. You're not just getting stronger, you're becoming harder to hurt. I haven’t missed a college game and haven’t dealt with a single major injury since building this system. The best ability is availability, and this will keep you playing the sport you love at a high level.

Unlock Elite Performance

This is the exact program that took me from a 25 inch vertical to 40. I lived this daily and became a completely different athlete. The bounce is just part of the equation. I got faster, shiftier, more explosive, and now I lock guys up on defense and can blow by anyone. This isn’t just for hoopers either. It’ll make you elite in any sport.

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 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

5 x 12

ATG Split Squats

5 x 5

Nordics

3 x 5

Hip Flexor Raises

3 x 20

Couch Stretch

3 x 00:45

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

3 x 8

Tib Raises

3 x 15

Chin Up

3 x 8

Slantboard Calf Raises

3 x 8

Pullovers

3 x 8

Trap 3 Raise

3 x 8

Tuesday

Mobility or Rest

Plantar Fascia Stretch

3 x 60

Tibialis/Front of the Ankle Stretch

3 x 60

Slantboard Calf Stretch

3 x 60

Couch Stretch

3 x 60

Incline Pigeon

3 x 60

Weighted Butterfly

3 x 15

Jefferson Curl

3 x 8

Wednesday

Legs 2

Warm Up

Strength Warm Up

Reverse Step Ups

3 x 12

Deep Squats

5 x 5

RDL

3 x 12

Hanging Ab Raises

3 x 15

Thursday

Upper/Lower Legs 2

Warm Up

Lower + Upper Warm Up

Shoulder Press

3 x 8

Tib Raises

3 x 15

External Rotations

3 x 8

Seated Calf Raise

3 x 15

Bicep Curl Variation

3 x 12

French Press

3 x 12

Friday

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

Prep

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

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) Optional Finisher: Backward Sled (100 yards/Burnout) as many sets needed 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 00:60

Incline Pigeon

2 x 60

Weighted Butterfly

3 x 15