Kick Start: Training by Redford Jones in TrainHeroic

Jones Performance

Coach
Redford Jones

*Eccentric and Isometric Training 

*Skips, Jumps, and Hops

 

Monday Recovery 

Tuesday Thursday (Skip jump hop) upper

Wednesday power (legs)

Thursday (skip jump) upper 

Friday Heavy (legs) 

Saturday Light running???

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

Prep

A

Skip Prep 1

3 sets of 10yds.

Tuesday
Week 1 Day 3

A

Lateral Hop to Vertical Hop

4 x 4

B

Snatch - Dumbbell

3 x 8

C

Seated Jump - Dumbbell

3 x 2

D

Pause Front Squat - Barbell

6 x 2 @ 65 %

E1

Quick Rotational Swing - Band

3 x 10

E2

Dead Bug Rotational Throw - Medball

E3

RDL - Dumbbell

3 x 5

E4

Step Up - Single Dumbbell

3 x 10

Wednesday
Week 1 Day 4

A

Bench Press Eccentric/ Isometric Focus - Barbell

5 x 3 @ 60 %

B

2:1 Seated Row Eccentric/ Isometric Focus - Cable

4 x 10

C

Constant Tension Bench - Dumbbell

3 x 0:40

D1

High Knee Band Pull Apart - Band

3 x 12

D2

High Knee Band Pull Apart - Band

3 x 12

E1

Hammer Curl - Dumbbell

2 x 40

E2

Roll Back - Dumbbell

2 x 20

Thursday
Week 1 Day 5

A

Box Jump - Plyo Box

4 x 2

B

Back Squat Eccentric/ Isometric Focus - Barbell

5 x 3 @ 60 %

C

Sumo Rack Deadlift Eccentric/ Isometric Focus - Barbell

4 x 3 @ 60 %

D

Stationary Lunge Eccentric/ Isometric Focus - Dumbbells

3 x 6 @ 70 %

E

Hand Assisted Sissy Squat

3 x 15

Kick Start