Weight Loss and Healthy Living

This program is designed to improve two aspects: vertical jump endurance for the box jump event, and ability to bench press (again, a combination of strength and endurance).


It should be followed for a period of 4 - 6 weeks, then cycled with other training for a few weeks, then repeated if necessary. A few explanations:

Bodyweight Box Jump — step off box or platform, jump into air immediately upon touching ground, then step back onto platform and repeat
Static bodyweight lunges — lunge in place with no added weight
Squat jump — exactly like a squat, except that you explode up and jump as high as you can
Lunge jump — get into lunge position, then jump, immediately upon touching ground, jump again and alternate legs forward, repeat until done
Shadow boxing — box in place, jab quickly, alternate arms
Medicine ball drop — either have a partner drop a medicine ball, or throw one in the air yourself. Catch it and thrust it back up as quickly as possible - object is to explode the ball back into the arm, thrust from the chest
Plie squat — stand on bench, hold onto dumbbell with both hands and let hang down, squat as low as you can go (the dumbbell will hang below the level of the bench) then return to upright position

Volume: moderate
Intensity: moderate
Tempo: 211

BJA - Box Jump - Workout A

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your lower body stretches. Hold for 10 seconds each.

3.       Perform your lower body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Bodyweight Box Jump	20	211	minimal
Static bodyweight lunges	20	211	minimal
Toe hops	20	211	2 min
Squat Jump	30	211	minimal
Lunge jump (alternate legs forward)	30	211	minimal
Toe hops	40	211	2 min
Bodyweight Box Jump	30	211	minimal
Static bodyweight lunges	30	211	minimal
Toe hops	40	211	done

5.       Perform your lower body stretches. Hold for 15 seconds each.

BPA - Bench Press - Workout A

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Clap push-up	20	211	minimal
Shadow boxing	-1.#IND	211	2 min
Clap push-up	20	211	minimal
Shadow boxing	20	211	2 min
Medicine ball drop	20	211	minimal
Shadow boxing	20	211	done

5.       Perform your upper body stretches. Hold for 15 seconds each.

BJB - Box Jump - Workout B

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your lower body stretches. Hold for 10 seconds each.

3.       Perform your lower body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Squat	10	211	minimal
Sumo squat (wide stance)	10	211	minimal
Front squat	10	211	minimal
Plie squat	10	211	done

5.       Perform your lower body stretches. Hold for 15 seconds each.

BPB - Bench Press - Workout B

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Flat barbell bench press	10	211	minimal
Flat dumbbell bench press	10	211	minimal
Incline dumbbell flies	10	211	minimal
Decline barbell bench press	10	211	done

5.       Perform your upper body stretches. Hold for 15 seconds each.

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