Scribd
Upload
9K views2 pages

Pre Shock Phasepdf

This workout program consists of a pre-shock phase for building vertical jump over one week. It includes dynamic warmups and high-intensity bodyweight exercises like box jumps, tuck jumps, and sprints done in circuits with short rest periods, with an optional additional vertical jump workout. Recovery is recommended after days with high impact exercises.

Uploaded by

Andura, Ramil T.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
9K views2 pages

Pre Shock Phasepdf

This workout program consists of a pre-shock phase for building vertical jump over one week. It includes dynamic warmups and high-intensity bodyweight exercises like box jumps, tuck jumps, and sprints done in circuits with short rest periods, with an optional additional vertical jump workout. Recovery is recommended after days with high impact exercises.

Uploaded by

Andura, Ramil T.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

VERT SHOCK

pre-shock wee1 1
PRE-SHock Phase Week
day 1 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 90 secs
tuck jumps 2 sets 10 jumps 120 secs
horizontal bounds 3 sets 15 each side 120 secs
180 squat jumps 3 sets 10 jumps 90 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 2 sets reps rest

dynamic warm up
lateral high jumps 3 sets 20 jumps 90 secs
depth jump (both feet) 3 sets 8 jumps 120 secs
single leg box jumps 2 sets 8 each leg 90 secs
seated box jumps 3 sets 8 jumps 120 secs
cool down

day 3 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 4
recovery

page 1 thincpro.com
VERT SHOCK
pre-shock wee1 1
PRE-SHock Phase Week
day 5 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 90 secs
tuck jumps 2 sets 10 jumps 120 secs
horizontal bounds 3 sets 15 each side 120 secs
180 squat jumps 3 sets 10 jumps 90 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 6 sets reps rest

dynamic warm up
lateral high jumps 3 sets 20 jumps 90 secs
depth jump (both feet) 3 sets 8 jumps 120 secs
single leg box jumps 2 sets 8 each leg 90 secs
seated box jumps 3 sets 8 jumps 120 secs
cool down

day 7 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

page 2 thincpro.com

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy