Athlete+Jump+Academy+ +phase+1

HASE 1
The Athlete
Jump Academy
Preparing for
Take Off
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!
Today a part of your body has pain or soreness

lease indicate which body part and how much pain or soreness
P
Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
The Athlete Jump Academy
Phase 1: Week 1– Day 1
Building the Foundation: Extensive Plyometric Day
Date Hours of Sleep Body Weight

CLICK HERE
FOR FULL LENGTH
Time of Workout Length of Workout VIDEO SESSION
Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps
1. Rockers Thunderbolts 1 20x
2. Rockers - Toes Tucked 1 20x
3. Rockers - 45 Degree Set 1 20x
4. Rockers – Side to Side Flow 1 20x
5. Cornering Dragonfly Kickouts 1 20x
1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side
7. World’s Greatest Stretch Flow 1 3 Reps Per Side
8. Groin and Hamstring Flow 1 5 Reps Per Side
9. Drop-In 1 20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1

Extensive Plyometric Series Sets Reps Rest
1. Plate Elevated Low

3 20x 90 Seconds
Amplitude/Rebound Jumps)
20x 90 Seconds
2. Quick Feet Rapid
3 Jumps (20-30 Seconds Rest
Response Jumps
Per Direction Between Jumps)
3. Pogo Jumps 2 10x 2 Minutes
Main Performance Training Block

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3
Bulgarian 30
A1 3 12 3-1-3
Split Squats Sec
A2
DB Split 30
Or Use 3 12 3-1-3
Stace Z-Press Sec
Bands
A3 Isometric
10-30 ISO 90
Or TRX/ Pull-Up 3
Sec Hold Sec
Barbell Hold (Full Overview)
Extreme Isometric Full

š A Block Max
Split Stance 1 Muscle
Finisher Hold Contraction
Lunge Hold
Bent Knee
30
B1 Calf Raises 3 12 3-1-3
Sec
(90 Degree Angle)
Isometric 30 Sec ISO 60

B2 3
Push-Up – 1 Minute Hold Sec

š B Block Max
Bent Knee Calf 1 Muscle
Raise Hold
Adductor Side 30
C1 3 30 Control
Lying Leg Raises Sec
Straight Leg 60
C2 3 12 3-1-3
Calf Raises Sec

š C Block Max
Straight Leg Calf 1 Muscle
Raise Hold
HERO’S COME AND GO,

BUT LEGEND’S LIVE FOREVER!
— Kobe Bryant


P

(10 Being Very Sore
and Painful)
Phase 1: Week 1 – Day 2
Building the Foundation: Multi-Directional Jumps & COD Training

CLICK HERE
FOR FULL LENGTH

1 Minute Hold &

10 Reps Per Side

Ankle-Foot Stabilization & Jump Prep Sets Reps Rest
1. Barefoot Single Leg Stability A-B-C 1 A-Z 20 Seconds
2. SL Band Abductions 1 20 Per Leg 20 Seconds
20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side
4. Single Leg Prep Snap Down 2 10 Per Leg 30 Seconds
5. Single Leg Jumps (Medial and Lateral)

2 5 Both Ways 30 Seconds
(Stick Landing & Quick)
6. Single Leg Square Box 2

5x 30 Seconds
Drill 360 Degrees 1x Each Way
45 Degree Lateral Plyo (COD) Series Sets Reps Rest
1. Lateral Push Step 1 5 Per Side 20 Seconds
2. Dynamic Lateral Push Step

1 5 Per Side 20 Seconds
(Outside Leg Attacks)
3. Lateral Skater Jump

(Stick Landing – 1 or 2 Feet)
4. Dynamic Lateral
Skater Jump (Continuous)
5. Crossover Push-Step 1 5 Per Side 20 Seconds
6. Crossover Skater Bound 1 5 Per Side 20 Seconds

Speed Series Circuit Sets Distance Rest
š Circuit 1
20 Yards 30-45
Speed Station 1: Sprint – “Head Checks” 2
(5 Yard Spacing) Seconds
Speed Station 2: Sprint – 45 Degree Cuts
š Circuit 2
Speed Station 1: Lateral Shuffle
20 Yards 30-45
“Reverse Pivot Turn) 2
– 45 Degree Cuts
š Circuit 3
Speed Station 1:
20 Yards 30-45
Backwards Crossover Sprint 2
Speed Station 2: Backwards
Crossover Sprint – 45 Degree Cuts
Plyo-Curved Sprints Sets Distance Rest
Skater Jump – Push Step x 3 6

5 Yards 30-45 Seconds
+ Shuffle Curved Sprint 3 Per Side

Movement
Block Order Workout Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3
Weighted Elevated 20 + Controlled

30
A1 Drop-In + ISO Hold 3 20 Sec + ISO
Sec
(Full Overview) ISO Hold Hold
A2
Or Alt Side
Heavy 12
Lunges Controlled 30
Crossover 3 Steps
(DB or Walk Sec
Sled Walks Per Side
Bodyweight)
X 10 Per Side

A3 Crossover 90
3 8-10 Controlled
Push-Up Sec
RDL Drop-In 20 Controlled

30
B1 + ISO Hold 3 + 20 Sec + ISO
Sec
Elevated VMO 20 Controlled

30
B2 Drop-In + ISO Hold 3 + 20 Sec + ISO
Sec
B3
Or Backwards
40 Steps
Lunge Walks Backwards 90
3 Or Controlled
(DB or Sled Walks Sec
20 Yards
Bodyweight)
X 10- Per Side
TAKE YOUR GAME

TO THE NEXT LEVEL
— Shea Pierre


P

(10 Being Very Sore
and Painful)
Building the Foundation: Game Speed Acceleration Training

CLICK HERE
FOR FULL LENGTH

) Click Here for Full Follow Along Warm-UP Sets Reps
1 Minute Hold &

10 Reps Per Side

Skip Series Warm-Up Sets Reps Rest
1. Full Arm Swings Forward & Backwards 1 10-20 Yards 5-10 Seconds
2. Full Single Arm Swings

1 10-20 Yards 5-10 Seconds
Forward & Backwards
3. Open and Close Swings

Forward & Backwards
4. Lateral Side Shuffle Arm Swings 1 10-20 Yards 5-10 Seconds
5. Carioca (Small & Big) 1 10-20 Yards 5-10 Seconds
6. Backwards Run 1 10-20 Yards 5-10 Seconds
7. Leg Swing Series 1 10-20 Yards 5-10 Seconds
Ankle – Foot – Hip Stabilization

& Elevated Rapid Response CNS Training Sets Reps Rest
1. Step Back Drop In 1 20 Per Leg 20 Seconds
10 Per Leg
2. SL Band Abductions 1 20 Seconds
+ 3 Sec ISO Hold
20 Steps
Per Side
4. Quick Switch Scissors 2 5 Seconds 45 Seconds
5. Quick Feet (On & Off) 2 5 Seconds 45 Seconds
2
6. Attack Step 5 Seconds 45 Seconds
2x Per Leg

Sprint Mechanic & Plyometric Drills Sets Reps Rest
1. A-March 1 10 Yards Walk Back
2. A-Switch 1 10 Yards Walk Back
3. A-Triple Switch 1-2-3 1 10 Yards Walk Back
4. High Knees 1 10 Yards Walk Back
5. A-Pops Explosive Knee Punch 1 10 Yards Walk Back
6. Power Skips 1 10 Yards Walk Back
7. Bounds 1 10 Yards Walk Back
8. High Knee Tuck Jumps 1 10 Yards Walk Back
Speed Warm-Up Sets Reps Rest
15-20 Yards
Drill 1: Sled Push or Wall Knee Drive 3 1 Minute
or 5 Seconds
Drill 2: Kneeling Sprints

3 10 Yards 90 Seconds
+ (Split Stance Lunge Jumps)
Acceleration Sled Sprint Training Sets Reps Rest
š Towing Sled Sprints or

Hill Sprints Percentages for Sled
Sprint 1: 75% of Bodyweight
20 3-5 Minutes
Sprint 2: 75% of Bodyweight 5
Yards Between Sprints
Or
š Hill Sprints
Complete 3 Sets x 3 Sprints 20 4 Minutes
3
(Rest 60-90 Seconds between Sprints Yards Between Sets
and 4 Minutes between Sets)

š Circuit 1
Speed Station 1: Sprint –
28 Yards 30-45
“Short Slalom Sprints” 3
“Accel-Decel “Show & Go”
Main Training Block

Movement
Knee Drive Pivots 10 + 10 Controlled

A1 20
+ Drop In + ISO Hold 2-3 + 20 Sec + ISO
Sec
20 Controlled
A2 Standing Hip Flexor 20
2-3 + 20 Sec + ISO
Pumps + ISO Hold Sec
ISO Hold Hold
Nordic Curls + Rotation-

5 20
A3 al Hamstring Pulsers 2-3 Controlled
+ 20 Sec
(Full Overview)
20
20
A4 Alternating V-Ups 2-3 10 Per Controlled
Sec
Side
6-8
Pull-Ups or Band 90
A5 2-3 Or 15-20 Controlled
Bent Over Rows Sec
Rows
I AM THE GREATEST
— Muhammad Ali


P

(10 Being Very Sore
and Painful)
SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE
t

1 Minute Hold &

10 Reps Per Side

1. Plate Elevated Low Amplitude/

3 20x 90 Seconds
Rebound Jumps)
20x 90 Seconds
2. Quick Feet Rapid
Response Jumps

Movement
A1 30
Bulgarian Split Squats 3 12 3-1-3
Sec
A2
30
Or Use DB Split Stace Z-Press 3 12 3-1-3
Sec
Bands
A3
10-30 ISO 90
Or TRX/ Isometric Pull-Up 3
Sec Hold Sec
Barbell Hold
š A Block Extreme Isometric Split Max Full Muscle

1
Finisher Stance Lunge Hold Hold Contraction
Bent Knee Calf Raises 30

B1 3 12 3-1-3
(90 Degree Angle) Sec

30 Sec ISO 60
B2 Isometric Push-Up 3
– 1 Minute Hold Sec
š B Block Extreme Isometric Bent Max Full Muscle

1
Finisher Knee Calf Raise Hold Hold Contraction
Adductor Side 30
C1 3 30 Control
Lying Leg Raises Sec
Straight Leg 60
C2 3 12 3-1-3
Calf Raises Sec
Extreme Isometric
š C Block Max Full Muscle
Straight Leg Calf 1
Raise Hold
)
)
)
) LEAVE NOTHING
TO CHANCE!
— Kobe Byrant


P

(10 Being Very Sore
and Painful)

SAME WORKOUT
AS WEEK 1 - SETS &

1 Minute Hold &

10 Reps Per Side

3. Lateral Band Walks (Bands on Feet) 20 Steps

1 20 Seconds
Per Side

6. Single Leg Square 2

5x 30 Seconds
Box Drill 360 Degrees 1x Each Way


4. Dynamic Lateral Skater Jump

(Continuous)

š Circuit 1
20 Yards 30-45
š Circuit 2
20 Yards 30-45
– 45 Degree Cuts
š Circuit 3
Speed Station 1:
Backwards Crossover Sprint 20 Yards 30-45
2
Speed Station 2: (5 Yard Spacing) Seconds
Backwards Crossover Sprint –
45 Degree Cuts
Skater Jump – Push Step x 3 4 5 30-45

+ Shuffle Curved Sprint 3 Per Side Yards Seconds

Movement
Weighted 25 + Controlled
30
A1 Elevated Drop-In 3 20 Sec + ISO
Sec
+ ISO Hold ISO Hold Hold

A2
Or Alt Side
Heavy 15 Steps
Crossover 3 Per
(DB or Walk Sec
Sled Walks Side
Bodyweight)
X 10 Per Side
90
A3 Crossover Push-Up 3 8-10 Controlled
Sec
25 + Controlled
RDL Drop-In 30
B1 3 20 Sec + ISO
+ ISO Hold Sec
ISO Hold Hold
25 + Controlled
Elevated VMO 30
B2 3 20 Sec + ISO
Drop-In + ISO Hold Sec
ISO Hold Hold
B3
Or Backwards
40 Steps
3 Or 20 Controlled
Yards
Bodyweight)
X 10 Per Side
EVERYBODY WANTS TO BE
A BEAST, UNTIL IT’S TIME
TO DO WHAT BEASTS DO!
— Mike Tyson


P

(10 Being Very Sore
and Painful)
SAME WORKOUT
AS WEEK 1 - SETS &

1 Minute Hold &

10 Reps Per Side


Forward & Backwards

Forward & Backwards

10 Per Leg
+ 3 Second ISO Hold
3. Lateral Band Walks 20 Steps

1 20 Seconds
(Bands on Feet) Per Side
2
2x Per Leg

15-20 Yards
or 5 Seconds

š Towing Sled Sprints or Hill Sprints

Percentages for Sled
Sprint 2: 75% of Bodyweight 20 3-5 Minutes
6
Sprint 3: 50% of Bodyweight Yards Between Sprints
Or
š Hill Sprints
Complete 4 Sets x 3 Sprints (Rest 60-90 20 4 Minutes
3
Seconds between Sprints and 4 Minutes Yards Between Sets
between Sets)

š Circuit 1
28 Yards 30-45
Main Training Block

Movement
12 + 10 Controlled
A1 Knee Drive Pivots 20
3 + 20 Sec + ISO
+ Drop In + ISO Hold Sec
ISO Hold Hold
20 Controlled
3 + 20 Sec + ISO
ISO Hold Hold
A3 Nordic Curls + Rotation- 20

3 5 + 20 Controlled
al Hamstring Pulsers Sec
20 20
A4 Alternating V-Ups 3 Controlled
10 Per Side Sec
6-8
Pull-Ups or 90
A5 3 Or 15-20 Controlled
Band Bent Over Rows Sec
Rows
CONFIDENCE HAS
NO COMPETITION!
— Muhammad Ali


P

(10 Being Very Sore
and Painful)
SAME WORKOUT
AS WEEK 2 - SETS &

1 Minute Hold &

10 Reps Per Side

1. Plate Elevated Low

3 20x 90 Seconds
Amplitude/Rebound Jumps)
20x 90 Seconds
2. Quick Feet Rapid
Response Jumps

Movement
A1 30
Bulgarian Split Squats 3 12 3-1-3
Sec
A2
DB Split Stace 30
Or Use 3 12 3-1-3
Z-Press Sec
Bands
A3
Isometric 10-30 ISO 90
Or TRX/ 3
Pull-Up Sec Hold Sec
Barbell Hold
š A Block Extreme Isometric Split Max Full Muscle

1
Finisher Stance Lunge Hold Hold Contraction
Bent Knee Calf Raises 30

B1 3 12 3-1-3
(90 Degree Angle) Sec

30 Sec ISO 60
B2 Isometric Push-Up 3
– 1 Minute Hold Sec
š B Block Extreme Isometric Bent Max Full Muscle

1
Finisher Knee Calf Raise Hold Hold Contraction
Adductor Side Lying 30

C1 3 30 Control
Leg Raises Sec
60
C2 Straight Leg Calf Raises 3 12 3-1-3
Sec

š C Block Max
Straight Leg 1 Muscle
Calf Raise Hold
UNLOCK YOUR
ATHLETIC POTENTIAL!
— Shea Pierre


P

(10 Being Very Sore
and Painful)
SAME WORKOUT
AS WEEK 2 - SETS &

1 Minute Hold &

10 Reps Per Side

20 Steps
Per Side

2
6. Single Leg Square Box Drill 360 Degrees 5x 30 Seconds
1x Each Way


4. Dynamic Lateral Skater Jump

(Continuous)

š Circuit 1
20 Yards 30-45
š Circuit 2
20 Yards 30-45
– 45 Degree Cuts
š Circuit 3
Speed Station 1:
20 Yards 30-45
Backwards Crossover Sprint 2
Speed Station 2: Backwards
Crossover Sprint – 45 Degree Cuts
Skater Jump – Push Step x 3 4 5 30-45

+ Shuffle Curved Sprint 3 Per Side Yards Seconds

Movement
30 + Controlled
Weighted Elevated 30
A1 3 20 Sec + ISO
ISO Hold Hold

A2
Or Alt Side
Heavy 15 Steps
Crossover 3 Per
(DB or Walk Sec
Sled Walks Side
Bodyweight)
X 10 Per Side
A3 90
Crossover Push-Up 3 8-10 Controlled
Sec
30 + Controlled
RDL Drop-In 30
B1 3 20 Sec + ISO
+ ISO Hold Sec
ISO Hold Hold
30 + Controlled
Elevated VMO 30
B2 3 20 Sec + ISO
ISO Hold Hold
B3
Or Backwards
50 Steps
3 Or 20 Controlled
Yards
Bodyweight)
X 10 Per Side
CHAMPIONS ALWAYS
FIND A WAY!
— George St. Pierre


P

(10 Being Very Sore
and Painful)
SAME WORKOUT
AS WEEK 2 - SETS &

1 Minute Hold &

10 Reps Per Side


Forward & Backwards

Forward & Backwards

10 Per Leg
+ 3 Second ISO Hold
20 Steps
Per Side

2
2x Per Leg
15-20 Yards
or 5 Seconds

š Towing Sled Sprints or Hill Sprints

Percentages for Sled
Sprint 2: 80% of Bodyweight 20 3-5 Minutes
6
Sprint 3: 55% of Bodyweight Yards Between Sprints
Or

š Hill Sprints
Complete 4 Sets x 4 Sprints (Rest 60-90 20 4 Minutes
3
Seconds between Sprints and 4 Minutes Yards Between Sets
between Sets)
š Circuit 1
28 Yards 30-45
Main Training Block

Movement
15 + 10 Controlled
A1 Knee Drive Pivots 20
3 + 20 Sec + ISO
+ Drop In + ISO Hold Sec
ISO Hold Hold
25 Controlled
3 + 20 Sec + ISO
ISO Hold Hold
A3 Nordic Curls + Rotation- 5 20

3 Controlled
al Hamstring Pulsers + 25 Sec
25
20
A4 Alternating V-Ups 3 10 Per Controlled
Sec
Side
6-8
Pull-Ups or Band 90
A5 3 Or 15-20 Controlled
Bent Over Rows Sec
Rows
STRIVE FOR GREATNESS!

— Lebron James

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HASE 1

Last night your sleep was restful, satisfying and relaxing

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

Today a part of your body has pain or soreness

Example of Number Rating

Date Hours of Sleep Body Weight

Lower Body Ground Work Warm-Up

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 1

1. Plate Elevated Low

3. Pogo Jumps 2 10x 2 Minutes

Main Performance Training Block

Extreme Isometric Full

Isometric 30 Sec ISO 60

THE ATHLETE JUMP ACADEMY PHASE 1

Extreme Isometric Full

HERO’S COME AND GO,

THE ATHLETE JUMP ACADEMY PHASE 1

Last night your sleep was restful, satisfying and relaxing

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

Today a part of your body has pain or soreness

Example of Number Rating

Date Hours of Sleep Body Weight

Lower Body Ground Work Warm-Up

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 1

1. Barefoot Single Leg Stability A-B-C 1 A-Z 20 Seconds

2. SL Band Abductions 1 20 Per Leg 20 Seconds

4. Single Leg Prep Snap Down 2 10 Per Leg 30 Seconds

5. Single Leg Jumps (Medial and Lateral)

6. Single Leg Square Box 2

45 Degree Lateral Plyo (COD) Series Sets Reps Rest

1. Lateral Push Step 1 5 Per Side 20 Seconds

2. Dynamic Lateral Push Step

3. Lateral Skater Jump