Flux Sports Performance
Volleyball, Basketball, Strength & Conditioning, Multi-sport, PlyometricsMore Bounce 1.0 is a 12 week program created for the athlete that wants to fly! This training program was created after years of coaching hundreds of athletes in person (mainly volleyball players) and is the culmination of the scientific process. More Bounce 1.0 consists of three training blocks. 1) Capacity-GPP where we will develop your ability to perform and execute high workloads, build lean mass, resilient tissue(s) and training/movement skill. 2) Force-Maximal Strength where you will expose your body to heavier loads and higher bouts of maximal force to crank up the strength potential necessary for explosive vertical ability. And lastly 3) Power-RFD block where plyometrics and violent strength expression converge where the vertical jump becomes the primary training stimulus.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Light Tier - Plate Hop - FWD/BKWD
2 x 20
A2
Light Tier - 5pt Hop
2 x 20
B1
Deep Tier - Stationary Oscillating Jumps
2 x 12
B2
Deep Tier - Stationary Lunge Jumps
2 x 12
C
Barbell Split Squat
3 x 8
D1
Alt. Goblet Lateral Lunge
3 x 8
D2
Standing Single Leg Calf Raise
3 x 15
E
Horse Stance Iso
1 x 1 @ 1:30
F1
DB Side Bend
3 x 8
F2
Wide Stance Horizontal Cable Chop
3 x 10
A
DB Bench Press
3 x 12
B
Alt. DB Vertical Press
3 x 10
C
Stretch Range Push-Up Iso
1 x 1 @ 1:30
D1
EZ Bar - Skull Crusher
3 x 12
D2
Seated DB Lateral Raise
3 x 12
E
Supine Straight Leg Garhammer Raise
3 x 12
A
Lunge Stance Start - Sprint
6 x 1
B
Single Leg Hopping - Distance
3 x 1 @ 15
C
Seated Broad Jump
3 x 4
D
Barbell RDL
3 x 8
E1
Prone Hamstring Curl
3 x 10
E2
Copenhagen Plank - Bent Knees
3 x 1 @ 30
F
Calf Jumps
1 x 3:00
A1
Chin-Up
3 x 6
A2
Supinated Grip - Seated Lat Pulldown
3 x 8
B
Single Arm DB Row
3 x 8
C
Pronated - Inverted Row
2 x 12
D1
DB Low Trap Raise
3 x 12
D2
Seated Bicep Curl
3 x 12
E
Neutral Grip - Dead Hang
