New Breed Athletics
Basketball, Football , Baseball , Softball, Field Sports, Multi-sportTAKEOFF(A VERTICAL JUMP PROGRAM) is a 12 week Strength & Conditioning Program that will increase your vertical jump.
4 sessions per week
Must use App app to view and log training
Program Training
A
Pogo Jump
4 x 10
B
Weighted Box Jump
8 x 1
C1
Single Leg Vertical Jump & Land
5 x 4
C2
Bottoms Up Squat
5 x 4 @ 80 %
C3
Partner Nordic Hamstring Curl
5 x 3
D
Bulgarian Split Squat
4 x 12
E1
Banded Planter Flexion
2 x 20
E2
Banded Ankle Dorsiflexion Mobilization
2 x 20
F
Sit-up
2 x 25
G
Reverse Crunch
2 x 25
H
V-Ups
2 x 25
A
Jump Back Sprint
10 x 1 @ 10
B
Banded Plyo Push-Ups
5 x 5
C1
DB Snatch
5 x 4
C2
Standing Military Press
5 x 4 @ 80 %
C3
Chest-to-bar pull-up
5 x 8
D1
Inverted Row
4 x 6
D2
Weighted Push Ups with Chains
4 x 8
E1
EZ Bar Curl
4 x 6
E2
Hanging Knee Raise
4 x 8
A
Med Ball Slam/Vertical Jump
9 x 1
B
Squat Jump
5 x 5
C1
Lunge Jumps
5 x 8
C2
Eccentric Trap Bar Deadlift
5 x 4 @ 80 %
C3
Romanian Deadlift
5 x 6
D
Weighted Step Ups
4 x 6
E1
Banded Planter Flexion
2 x 20
E2
Banded Ankle Dorsiflexion Mobilization
2 x 20
F1
Med Ball Sit-Up
2 x 20
F2
KB Russian Twist
2 x 20
A
Kneeling Med Ball Throw into Sprint
10 x 1 @ 10
B
DB Clean & Jerk
6 x 3
C1
Reverse Med Ball Throw
5 x 4
C2
Bench Press
5 x 4 @ 80 %
C3
Seated Row
5 x 8
D1
Lat Pulldown
4 x 8
D2
Overhead Triceps Exten
4 x 8
E1
YTW
3 x 9
E2
Walkout Plank
3 x 2
E3
Med Ball Sit-Up
3 x 12
