If you remember a few weeks back, I released a plyometrics routine for my bronze members. If you haven’t read that article and at least TRIED that routine for a minimum of 3 weeks… There is no reason for you to be here. Here is the original routine: Powerful Plyometrics.  It spans 5 weeks long, after which I recommend you take 2 weeks off. Assess your vertical jump, speed and agility and if you’re happy with it, repeat the routine or just stay active in a sport which requires you to jump. But…if you feel like a champ then read on, I have something special for you to try.

Let me be absolutely clear, this routine is for the top of the food chain. No wimps, wussies, dorks, loonballs or fruit cakes allowed! You WILL sweat buckets, you WILL hate me, but in the end you WILL out-jump every loser within a 100 mile radius. Point Blank Period.

I originally made it for a buddy of mine who runs a live entertainment company called Nexueurope.net. Check him out. The problem was that although he had properly conditioned legs, this white boy could not jump to save his life. Sure he could REBOUND and shit, but when it came to explosive jump power, I left him in the dust. Here are a few of the comments he left in my inbox while half way into the routine:

Tassilo:

“…Oh and bro, your jump program is motherf**kign killing me!”

“Dude, I could barely walk today! This all better be worth it!”

After some more b*tching, he made it. The results? He can jump higher, rebound faster and his overall tricking/acrobatics/powertumbling has improved. Look out for a video real soon. Ok so now let’s get down to business. (Don’t have a Bronze Level Membership? Stop being a chump and click “SIGN UP” in the box below. It’s FREE.)

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To Be Performed With A 5Lbs Dumbell In Each Hand, Or Ankle Weights.

WEEKS 1-3: Monday, Wednesday, Friday

WEEKS 5-7: Tuesday, Thursday, Saturday

WEEKS 9-11: Monday, Wednesday, Friday

Note: Weeks That Have A “+” Sign Is Where You Will Add Explosive Squats To Your Routine. An explosive squat is just like the normal squat, accept the tempo looks like this: 2-1-X. This means 2 seconds down, 1 second hold, then you stand up as fast as possible. Be careful, don’t shit your pants.

The reps written as (*) means as many as you can. The amount of weight should be slightly above your body weight. Don’t go too heavy, because the explosive movement could cause injury. Make sure you don’t use a Smith Machine… Pure free weight barbell squat is the key to work your stabilizing muscles.

Huzzah! If you can get through all 11 weeks, I’m going to be quite impressed. Another thing, if you ARE planning on seriously doing this routine, do me a favour and post your beginning stats in the comments section below. List your starting weight (lbs), your height (feet & inches) and your vertical jump (in inches). After 11 weeks post a progress report, take 2 weeks off then post a final report. It is at the end of those 2 rest weeks where you will notice the most significant difference in your jumping abilities, because your muscles will have fully recovered.

Maintenance: A lot of people have been asking me if they need to re-do the plyometrics program in order to keep their vertical jump accomplishments… and the answer is NO. You probably only need to do this routine once every year. To maintain your jumping abilities you need to make sure you keep active in a jumping sport such as basketball, volleyball, gymnastics etc. If you want you can do the last 3 weeks of the original routine every 3 months to keep yourself in peak condition. As long as your moving, you should be ok, but everyone’s different so adjust according to your body.

To Being Fit & Sexy 4 Life

-Fit Jerk

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