1/4 Jump Squats: (Rest 3 – 4 minutes between sets)
1. Bend down to a 1/4 Squat Position
2. Jump into the air as high as you can. When in the air your hands should be at your sides. When
you land this completes 1 repetition
Week
Set
Reps
1
1
50
2
1
100
3
1
125
4
1
150
5
2
100
6
2
125
7
2
150
8
2
200
9
2
250
10
2
300
11
2
350
12
2
400
Single Leg Calf Raises: (rest 25 seconds between sets)
1. Start with your heel below the ground level (use a step if needed) to lower your heel and rest your
body weight.
2. Raise yourself as high as you can with only the one calf
3. Lower your body back to starting position this completes repetition 1
Week
Set
Reps
1
2
10
2
2
20
3
2
25
4
2
30
5
2
35
6
2
40
7
2
45
8
2
50
9
2
55
10
2
60
11
2
65
12
2
70
Step Ups: (Rest 3 – 4 minutes between sets)
1. Begin with one foot on a chair or block, with your thigh parallel to the floor, one foot on the floor.
2. With all of your strength, push up off the elevated foot and leave as high as you can.
3. While in the air, cross your feet over and land with the opposite foot on your chair or block.
4. Leap off the chair or block using your newly elevated foot, cross over in the air and land with your
original foot on the chair or block. This is one repetition.
Week
Set
Reps
1
2
10
2
2
15
3
2
15
4
2
20
5
2
20
6
2
25
7
2
25
8
2
30
9
2
30
10
2
35
11
2
35
12
2
40
Thrust Ups: (Rest about 1 minute between sets)
1. Begin with your legs straight
2. Thrust (or bounce) yourself up as high as you possibly can
3. The split second you land, thrust back up as high as you can trying not to bend your legs. Use your
arms to thrust yourself back up.
Week
Set
Reps
1
2
15
2
2
20
3
2
25
4
2
30
5
2
35
6
2
40
7
2
45
8
2
50
9
2
55
10
2
60
11
2
65
12
2
70
Burn Outs:
1. Elevated yourself as high as you can on your tiptoes to focus on the higher portion of your calf
muscles
2. As quickly as you possibly can, jump repeatedly no more than 1/2 an inch off the ground making
sure to keep yourself elevated as high on your tiptoes as you can.
Week
Set
Reps
1
1
50
2
1
100
3
1
150
4
1
200
5
1
250
6
1
300
7
1
350
8
1
400
9
1
450
10
1
500
11
1
550
12
1
600