WORKOUT LOG - BoingVERT ANIMALboingvertanimal.com/wp-content/uploads/2015/06/Log.pdf · WORKOUT LOG ... only is the lower leg important for Jump Mastery optimization but also for

WORKOUT LOG

BoingVERT Blast Off Jump System © 2011 Workout Log - 2

*You Do Not Have The Full Program

To get the complete program, you must activate your BoingVERT

Jump Society membership. The site is Members Only, Invitation

Only. (If you did not buy BoingVERT Blast Off! then the program you

are looking at is NOT the complete program.) There are additional

exercises as well as unique exercises that are part of the program

but NOT contained in these PDFs.

Further, each exercise must be done correctly as demonstrated in

the videos.

More yet, the dietary information you need to maximize your

vertical potential is located only in the Members Only Site.

*Note: If you did not purchase BoingVERT Blast Off!

You do NOT have the full program.

WORKOUT LOG


*Copyright Infringement

By purchasing BoingVERT Blast Off! You give your consent that you

will NOT illegally share this program. Each document is encrypted

and can be traced to the Email Account by which it was purchased.

Copyright infringement is the act of violating any of a copyright

owner’s exclusive rights granted by the federal copyright act.

*Note: The legal penalties for copyright infringement are:

The law provides a range from $200 to $150,000 for each work infringed.

Infringer pays for all attorneys’ fees and court costs.

Infringer pays the actual dollar amount of damages and profits.

The court can issue an injunction to stop the infringing acts.

The court can impound the illegal works.

(The infringer can go to jail)

WORKOUT LOG


The BoingVERT Blast Off Jump System Program!

Now that you understand some general jump-related science (see BoingVERT Philosophy

Booklet if you have not read it yet), possess a clear vision as to where the BoingVERT

training philosophy is taking you, and know the exercises and their proper execution, it’s

finally the time for you to get started in your path to achieving jumping greatness! To know

where you are going, you must first know where you have been. Thus, the program will

begin with you testing your current jumping prowess. After a warm-up period similar to

that prescribed for Phase 1 (jump ahead and take a peek at it), you will perform 3 attempts

in each style of jump where you will be recording the height or distance attained. Each test

will represent an important quality in the optimization of your jump performance. Perform

all 3 attempts of a given jump task before moving onto the next test.

WORKOUT LOG


Pretesting Session

Date Time Sleep Mood

TEST 1 2 3

Weight N/A N/A

Pause Vertical Jump

Countermovement Vertical Jump

Horizontal Jump

Right Leg Horizontal

Left Leg Horizontal

1-Step Approach Jump

Full Approach Jump/Running Jump

12 in Depth Jump

18 in Depth Jump

24in Depth

NOTES ON TESTING:

To test, you can use a wall or backboard. Simply measure the height of your reach when

standing flatfooted with one arm extended overhead. Then jump and measure the height

that you touch when jumping in the specific fashion listed. Subtract the height of your reach

from the height that you touched during your jump performance and you then have the

quantitative value of your vertical jump in that type of jump. You will see a log at the

beginning and at the end of the program for the types of jumps that you will be instructed

to test on. If you do not how to do these exercises, go to BoingVERT Jump Society’s website

can look under the EXTRAS tab.

WORKOUT LOG


:VITAL:

THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com

Click the “Workouts Only on BVJS” Tab in Navigation Bar

Lower Leg Exercises and Cool-Down*

Cool-down

The BoingVERT cool-down period will consist of general static stretches for the entire

body. If one has access to a foam roller and wishes to perform self-myofascial release

instead this should be done during this cool-down period. Either method of choice will help

to return the muscles to their normal resting lengths and aid in igniting the recovery

process. The importance of this cool-down period may look to be very minor. However, it

will greatly aid in the body being physically prepared to participate in the next work-out to

come.

Lower Leg

The lower leg is a very important piece of the jumping puzzle. This is of even greater

importance when we begin to look at the attainment of greater performance in more

dynamic jump tasks such as an approach jump or running vertical jump. Even the greatest

of jumping power capabilities from your knee on-up (i.e. in your hips or thighs) will mean

very little if it cannot be transferred to the ground. Think of a high horsepower car with flat

tires; it isn’t going anywhere very quickly no matter how loud the engine roars. Thus, it is

important that we prepare the lower leg for greater force absorption and stabilization so

that ground contact times can be reduced and our jumping power can be optimized. Not

only is the lower leg important for Jump Mastery optimization but also for injury reduction.

The lower leg can be a common area of injury such as ankle sprains or shin splints. You

should perform this simple plan on a daily basis (unless otherwise noted in the phase

plans) to increase lower leg strength and reduce injury likelihood. Failure to do these

exercises renders the program much less effective.

:VITAL:



*In the charts below, referred to as Static Stretching and Foam Rolling.

WORKOUT LOG


Phase 1 – General Physical Preparation (GPP)

It is now time to embark on your personal journey to walking the sky! The first phase of the

BoingVERT Jump System program is designed to enable the athlete to adapt to demands

that he/she will be placed under during the progressions of the phases to come. In addition,

the exercises and their execution will strive to improve upon overall stabilization of all

musculature important in jump-specific tasks, change muscle imbalances and dysfunctions,

add to proprioception, and gain general strength qualities. Many athletes will initially see

the exercises and corresponding variables involved in this phase and feel as though they

can jump ahead without completing this 3-week phase. However, this phase is crucial for

both the beginner and the experienced athlete alike. Quite frankly, this phase will prepare

the athlete for the more intense periods to come and begin to lay the foundation for

achieving both biomechanical and neuromuscular efficiency during the Jump Mastery 2nd

Phase.

Phase Duration: 3 weeks

Frequency: The workouts in this phase are designed to be completed 3 times/week with at

least a day of rest in between those training sessions. On these off days, additional core

work is to be completed as shown below.

Additional Notes: Even if you are tempted to jump ahead, we would implore you to have the

patience to see this phase through. Some athletes who may be at higher levels of Jump

Mastery may be able to get away with bypassing this phase, but it is important to

occasionally revisit this type of training protocol in order to create optimum levels of

stabilization, flexibility, and postural control.

WORKOUT LOG


Phase 1 – Week 1 – General Physical Preparation (GPP)

Day 1

Warm-up/Movement Preparation (to apply for each training session in Phase 1)

Exercise Sets Reps Rest Notes

Bodyweight Squats 2 15 30 sec Deep range of motion

Leg Swings 1 each 15 N/A Each direction (4 ways)

Drop Squats 1 15 N/A

Multi-direction Lunges 1 4 each way N/A

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)


Hip Flexor Stretch 2 30 sec N/A

Floor Hip Thrust 2 12 N/A

Manual Clam 2 12 each N/A

Date Time Weight Sleep Mood

Jump Specific: Sets Reps Rest Notes

Jump Ready Hold 2 30 seconds 1 min

Step-up 3 10 each 1 min Approx 18 inches

Split Squat 4 8 each 1 min Foot elevated

Glute Ham Slow Eccentric 3 6 1 min W/partner

Jump Ready Hold 3 ALAP 1:1 ratio Until losing form

Static Stretching or Foam Rolling

WORKOUT LOG


Off Day 1


Plank 2 1 min 30 sec

Superman 2 15 30 sec

Supine Heel Pushes 2 15 30 sec

Cobra 2 15 30 sec

Side Plank 2 45 sec 1 min

Walking Plank 2 10 1 min

WORKOUT LOG


Day 2















Pistol Squat 4 6 each 1 min

Single-Leg Balance Touchdown 3 8 each 1 min

Eccentric Lunge Stick 3 4 each 1 min

Bodyweight Good Morning 3 15 1 min Emphasize speed

Wall Sit 3 1 min 1 min Last set go to failure


WORKOUT LOG


Off Day 2





Cobra 2 15 30 sec



WORKOUT LOG


Day 3















Bodyweight Squats 3 20 1 min Jump Stance, full depth

Natural Glute Ham Raise 3 8 1 min w/partner

Walking Lunges 3 15 each 2 min Barefoot

Bodyweight Squats 1 AMAP N/A Barefoot, until failure


WORKOUT LOG


Off Day 3





Cobra 2 15 30 sec



WORKOUT LOG


Phase 1 – Week 2 – General Physical Preparation (GPP)

Day 1












Day 1









WORKOUT LOG


Off Day 1





Cobra 2 15 30 sec



WORKOUT LOG


Day 2



















Wall Sit 3 1 min 1 min Last set go to failure


WORKOUT LOG


Off Day 2





Cobra 2 15 30 sec



WORKOUT LOG


Day 3




















WORKOUT LOG


Off Day 3





Cobra 2 15 30 sec



WORKOUT LOG


Phase 1 – Week 3-General Physical Preparation (GPP)

Day 1




















WORKOUT LOG


Off Day 1





Cobra 2 15 30 sec



WORKOUT LOG


Day 2



















Wall Sit 3 90 seconds 1 min Last set go to failure


WORKOUT LOG


Off Day 2





Cobra 2 15 30 sec



WORKOUT LOG


Day 3




















WORKOUT LOG


Off Day 3





Cobra 2 15 30 sec



WORKOUT LOG


Phase 2 – Jump Mastery

The second phase of the BoingVERT Jump System has a very important purpose: to help

each and every athlete self-optimize their jumping movement pattern (referred to as Jump

Mastery). Research and analysis has shown us that jump performance is going to be

drastically affected by the ability to produce maximal levels of force at the appropriate

instant in time during jump-specific tasks. This will take place through the proper

interaction between agonist and synergistic muscle groups coupling force in a correct

sequencing pattern and allowing for an inhibition/relaxation of the antagonistic muscle

groups that could often hamper speed of movement and the ultimate jump performance.

The problem is, like with the development of expertise in anything that you can possibly

imagine (such as playing the piano, being a cook, public-speaking, etc), perfection is the

ultimate goal and this takes a very deliberate focus and intent on continual improvement.

Jump Mastery is no-different. Any jump performance training program should include

periods of time where the emphasis is placed solely on the attainment of more optimal

jump movement patterns.


Frequency: The work-outs in this phase of the BoingVERT Jump System are meant to be

completed on 4 days of each week of the cycle. This means that you will complete 8 total

Jump Mastery training sessions. You may structure the work-outs on whichever days of the

week that you like however a Monday, Tuesday, Thursday, and Friday scenario seems to

work well for many trainees to allow for ample rest time. In addition, the lower leg protocol

volume will be decreased down to an every other day protocol until Phase 4 (when it will

be done each day again). Finally, no additional core work will be done until Phase 4, as well.

Additional Notes: For many athletes, this phase is going to be the most important out of all

of those that they will complete during the program. No matter where one’s level of

mastery currently resides, movement optimization is an on-going process that needs to

have close attention paid to it. Remember, perfect practice makes perfect. This is your

chance to optimize your movement patterns to be perfect for you and your strengths. The

working effect of a movement (i.e. how your body is dealing with the forces at play) is

constantly changing and the key to the transfer of any gains in physical qualities in the rest

of the program may lie in the improvement of this Jump Mastery (both in this phase and in

the last phase).

WORKOUT LOG


Phase 2 – Week 1-Jump Mastery

Day 1










1 Leg Hip Thrust 2 8 each N/A

Fire Hydrant 2 10 each N/A

Active Jump 1 3 1 min Submaximal jumping

Passive Jump 1 3 1 min Submaximal jumping

Sprint at 80-90% max speed 1 4 3 min 10 to 15 yards



1-Step and Jump 5 5 4 min 30 sec b/t reps

1-Leg Horizontal Jump 2 5 each 3 min 30 sec b/t reps


WORKOUT LOG


Day 2

















Countermovement Jump 4 5 3 min 30 sec b/t reps

2-Leg Horizontal Jump 4 5 3 min 30 sec b/t reps


WORKOUT LOG


Day 3




















WORKOUT LOG


Day 4




















WORKOUT LOG


Phase 2 – Week 2 – Jump Mastery

The 2nd week of the Jump Mastery Phase of the BoingVERT Jump System will be identical to

the Week 1.

Day 1




















WORKOUT LOG


Day 2




















WORKOUT LOG


Day 3




















WORKOUT LOG


Day 4




















WORKOUT LOG


Phase 3 – Force Absorption

The third phase of the BoingVERT Jump System will focus on some key components to

jumping higher and moving faster: the ability to absorb and rapidly stabilize greater

amounts of force. This is an idea that is too often overlooked as many training protocols

focus on the taking-off portion of movements (the concentric action) rather than

emphasizing the ability to take in greater amounts of force. However, it can be said that the

how well we take-off will actually be determined by how well we land, plant, and absorb

forces. In fact, one of the greatest sport scientists in the history of our industry, Yuri

Verkhoshansky, was one of the first to realize this all-important concept. Verkhoshansky

was a Soviet scientist and jump coach who realized those athletes who were his greatest

jumpers were also the athletes who possessed the greatest amounts of eccentric

strength/ability as well as quicker ground contact times. He also realized through his

research that heavy strength training was not the answer to the attainment of greater

jumping performances. This led him to develop the use of a number of exercises that

emphasized the eccentric actions which corresponded directly to jumping tasks. These

exercises are still some of our most powerful tools in the attainment of greater jump

performances. These exercises are now termed by many as plyometrics but they

(specifically a great few that are used extensively during the course of the BoingVERT Jump

System) were keys to the success realized by most Russian sports training protocols that

ended up being some dominant for decades. Fortunately, the phase present here in the

BoingVERT Jump System will present a similar training protocol to those used were used

for the phenomenal physical preparation plans in the Soviet Union.


Frequency: The work-outs in the Absorption Phase of the BoingVERT Jump System were

designed to be done 3 days each week. The lower leg protocol will be completed on an

every other day schedule.

Additional Notes: Landing is paramount to the success of not only this phase of the system

but also to your long-term success as a jump athlete. Thus, as already stated, it’s important

for you to always strive for landing perfection. This is of even greater important during this

phase because you will be required to absorb forces that present a supramaximal challenge

to your body (i.e. loads that it has rarely experienced in the past). The rest periods during

this phase are much longer than in other phases. However, this is for a reason: force

absorption protocols are much more taxing to the nervous system than many other

training modalities. To compound this then, the nervous system requires 3 to 4 times the

duration of time to recover than the muscular system does.

WORKOUT LOG


Phase 3 – Week 1 – Force Absorption

Day 1







Jump Ready Bounce 1 15 N/A




Bird Dog 2 8 each N/A


Jump Ready Bounce 1 15 3 min



Altitude Drop 4 10 4 min VJ Height minus 2 inches

Posterior Chain Wall Sit 8 20 seconds 20 seconds


WORKOUT LOG


Off Day 1 (Lower Leg)


:VITAL:



WORKOUT LOG


Day 2
















1 Leg Altitude Drop 2 5 each leg 4 min Low-box

Altitude Drop into Lunge 2 5 each leg 4 min

Split Squat Hold 1 ALAP As needed Go to fatigue on each leg


WORKOUT LOG




:VITAL:



WORKOUT LOG


Day 3
















Altitude Drop 4 10 4 min VJ Height minus 2 inches

Sissy Squat 3 AMAP As needed Go to fatigue on all sets


WORKOUT LOG




:VITAL:



WORKOUT LOG



Day 1
















Altitude Drop 4 8 4 min Box = VJ Height



WORKOUT LOG




:VITAL:



WORKOUT LOG


Day 2
















1 Leg Altitude Drop 2 4 each leg 4 min Week 1 box + 2 inches




WORKOUT LOG




:VITAL:



WORKOUT LOG


Day 3
















Altitude Drop 4 8 4 min Box = VJ Height



WORKOUT LOG




:VITAL:



WORKOUT LOG



Day 1
















Altitude Drop 4 6 4 min Box Height=VJ Height +

2"



WORKOUT LOG




:VITAL:



WORKOUT LOG


Day 2
















1 Leg Altitude Drop 2 3 each leg 4 min Week 2 box + 2 inches




WORKOUT LOG




:VITAL:



WORKOUT LOG


Day 3
















Altitude Drop 4 6 4 min Box Height=VJ Height +

2"



WORKOUT LOG




:VITAL:



WORKOUT LOG


Phase 4 – Rate of Force Development/Jump Acceleration

The fourth phase of the BoingVERT Jump System was designed to focus on taking

advantage of the new movement efficiencies and unique physical characteristics attained

during the first three phases. Each exercise and work-out in this phase is designed to

increase the athlete’s jumping acceleration through an increase in rate of force

development and a continual emphasis on velocity of contraction of synergist muscle

groups in an optimal force-coupling pattern.


Frequency: Phase 4 of the BoingVERT Jump System is meant to be completed 3 times per

week with at least a day in between training sessions. On these off days, you will also be

required to complete the below core work-outs and you will also be expected to increase

the use of the lower leg protocol to an everyday basis at this point during the 3 weeks of

this Phase (for Phases 5 and 6 it will be on an every other day basis again).

Additional Notes: The importance of triple extension mechanics during each exercise in this

phase (unless otherwise noted) cannot go overstated as any protocol developed to increase

movement velocity must still do so while incorporating mechanics that are specific to the

nature of the ultimate task specific to our goal (in this case; jumping high!). To go hand-in-

hand with this idea, in order to attain the highest possible movement speeds, the athlete

needs to focus on the rapid display of force from the beginning of the execution of the rep

all the way through the duration of the push-off/concentric movement action.

WORKOUT LOG


Phase 4 – Week 1-Rate of Force Development/Jump Acceleration

Day 1







Pogo Jump 2 15 1 min



Hip Flexor Stretch 2 30 sec N/A w/twist

Mule Kick 2 10 each N/A


CM Tuck Jump 1 5 1 min



Movement Prep/Warm-up As directed

Hip Mobility/Glute Activate As directed


Max CM Jump 2 3 2.5 min 30 sec b/t reps

Double Leg Bounding 3 8 1.5 min Shorten ground contact

Standing Triple Jump 3 3 2.5 min 30 sec b/t reps

CM Jump into Lunge Stick 3 2 each 2.5 min Alternate landing leg



WORKOUT LOG


Off Day 1





Cobra 2 20 30 sec

Side Plank 2 1 min 1 min


WORKOUT LOG


Day 2

















Hip Mobility/Glute Activate As directed



Max Single-leg CM Jump 3 2 each 2.5 min 20 sec b/t reps

Single-leg Step-up Jump 3 4 each 2.5 min

Single Leg Bounding 3 5 each 2.5 min Shorten ground contact

Pistol Squat 2 AMAP each 1:1 ratio Hold form until fatigue


WORKOUT LOG


Off Day 2





Cobra 2 20 30 sec



WORKOUT LOG


Day 3

















Hip Mobility/Glute Activate



Jump Ready Bounce & Jump 2 4 2.5 min Bounce x 3, Max jump x

1

Double-leg Jump Butt Kick 2 8 2.5 min Reactive

Pause Lunge Jump 2 4 each 2.5 min

Natural Glute Ham Raise 3 8 1 min

Bent-over Donkey Bounces 3 20 2 min


WORKOUT LOG


Off Day 3





Cobra 2 20 30 sec



WORKOUT LOG


Phase 4 – Week 2 – Rate of Force Development/Jump Acceleration

Day 1

















Max CM Jump 3 2 2 min 30 sec b/t reps






WORKOUT LOG


Off Day 1





Cobra 2 20 30 sec



WORKOUT LOG


Day 2























WORKOUT LOG


Off Day 2





Cobra 2 20 30 sec



WORKOUT LOG


Day 3



















1


Countermovement Lunge Jump 2 4 each 2.5 min Reset after each rep




WORKOUT LOG


Off Day 3





Cobra 2 20 30 sec



WORKOUT LOG


Phase 4 – Week 3 – Rate of Force Development/Jump Acceleration

Day 1

















Max CM Jump 4 1 1 min






WORKOUT LOG


Off Day 1





Cobra 2 20 30 sec



WORKOUT LOG


Day 2























WORKOUT LOG


Off Day 2





Cobra 2 20 30 sec



WORKOUT LOG


Day 3



















1


Reactive Lunge Jump 2 4 each 2.5 min In succession




WORKOUT LOG


Off Day 3





Cobra 2 20 30 sec



WORKOUT LOG


Phase 5 – Reactive Emphasis

The purpose of the fifth phase of the BoingVERT Jump System is to increase the overall

reactive strength capabilities of the athlete. This reactive strength is much different than

reaction time so do not think of it this way. Essentially, think of reactive strength as the

body’s ability to adequately start, stop, and change direction in jumping movements. The

exercises selected in this phase will allow require a significant use and overload of the

stretch-shortening cycle. All movements must be completed at maximum velocities and

emphasis on brief ground contact times.


Frequency: The 5th phase of the BoingVERT Jump System reduces frequency from 3 times

per week down to 2 times per week. The reason for this is because the exercise selections

in this phase are on the extreme end of the plyometric intensity spectrum. Thus, additional

days are not needed AND extra volume of any kind is not advised. Your body will need all of

its current adaptation reserves in order to recover from each of the work-outs in this phase

of the system.

Additional Notes: To determine the optimal heights for the application of the Depth Jump

exercise, you will actually perform a brief testing session of various heights on the first day

of this phase. It is very important that you stick to the heights that you found to be specific

for your own individuality. This testing session will consist of performing a set of depth

jump with vertical take-off (after you have performed your warm-up/movement

preparation and hip work) while measuring the heights attained in the jump upward after

landing. Start at 12 inches and go up 2 to 3 inches with every passing repetition of jumps

(allow yourself 30-45 seconds between test repetitions) until you are no longer reaching a

jump height greater than that of the repetition before. Record the heights. The box height

that represents the highest corresponding jump value will be the box that you utilize for

your ‘high-box’ loads shown in the NOTES section on each of the work-outs. The ‘low-box’

load will be half of this value. Thus, if you reached your highest jump value when dropping

from a box of 28 inches, you will designate that box as your ‘high-box’ for each of the work-

outs and your ‘low-box’ prescription will be 14 inches (i.e. half of the high-box #). You will

stay at this height all the way through (i.e. for all 3 weeks). Do not increase the box height

with each passing week! The higher box height will present significant overload for the use

of maximal explosive jump effort whereas the lower box will be used to adequately develop

the reactive capacities of the body.

That all said, if you did not achieve a vertical jump performance from any height of box

than that which was greater than your initial countermovement vertical jump testing on

the pre-testing session, then you are still not ready to perform the Depth Jump exercise in

WORKOUT LOG


training yet. Instead, you would be better served to perform another Absorption-focused

training phase (identical to Phase 3) until you build up the eccentric/force absorption

capabilities needed to dynamically stabilize force in the most rapid possible fashion. Until

this happens, the Depth Jumps would not serve their necessary purpose of improving upon

jumping reactive ability. This concept is one that many people often neglect at the sacrifice

of improved performance. Do not allow your ego to get in the way with this. If you are not

currently ready to move onto Depth Jumps, you are not alone. In fact, many individuals will

have to go through several Force Absorption Phases before they possess the adequate

levels of eccentric strength to perform more extreme shock plyometric movements

effectively. If you do not know how to do this, please visit BoingVERT Jump Society and

look under the tab EXTRAS.

WORKOUT LOG


Phase 5 – Week 1 – Reactive Emphasis

Day 1

















Reactive Jumping 2 4 2.5 min

Depth Jump w/Horiz. Takeoff 1 10 2 min High-box

Max Sprint 4 1 30 sec 10 yards

Depth Jump w/Horiz. Takeoff 1 10 6 min Low-box


Single-Leg Depth Jump 2 3 each side 6 min Low-box, Vert. Takeoff


WORKOUT LOG


Day 2

















Maximal CM Jump 2 3 2.5 min 30 sec between reps

Depth Jump w/Vertical Takeoff 1 10 6 min High-box

Depth Jump w/Vertical Takeoff 1 10 6 min Low-box




WORKOUT LOG


Phase 5 – Week 2 – Reactive Emphasis

Day 1
























WORKOUT LOG


Day 2























WORKOUT LOG


Phase 5 – Week 3-Reactive Emphasis

Day 1
























WORKOUT LOG


Day 2























WORKOUT LOG


Phase 6 – Jump Mastery

The sixth and final phase of the BoingVERT Jump System is very similar to Phase 2 in that it

demands the majority of its focus on optimizing technique and efficiency. This phase will be

the culmination of the proper progression taken during the first five phases. At this point,

we are looking to help your body to apply the new-found physical qualities from the first

five phases of the system. Don’t be surprised if the movement patterns feel slightly

different than they did when you performed them in Phase 2. This is normal due to the

increase in force absorption, rate of force development/jump acceleration, and reactive

strength. After two weeks of this Jump Mastery training, your technique and coordination

will start to become much more fluid and natural again while you are reaching heights that

you never dreamed possible.


Frequency: The 6th phase of the BoingVERT Jump System will go back to a 4 day/week plan

as this phase attempts to maximize your specific jumping potential. Again, like during

Phase 2, you can choose any 4 days that you wish during the week to complete the training

sessions but it is usually not in an athlete’s best interest to do 4 sessions on consecutive

days.

Additional Notes: The main difference between Phase 2 and Phase 6 is that this phase will

revolve around a concept we will refer to as autoregulation. In a nutshell, what this means

is that we will use a quantitative performance measure to determine how much you should

do in regards to repetitions and overall volume. This use of autoregulation will ensure that

we are always performing repetitions that will allow us to train with the highest of power

production qualities and movement efficiencies. If either of these begins to drop at any

point in the training session, the sets for that exercise will be stopped immediately because

we know that further repetitions in this suboptimal state will only cause the movement

pattern to change in a negative fashion and compensations will begin to take place. That

said you should measure your jump height or distance with all of the exercises. Test and

record the first 3 repetitions that take place after the movement preparation and warm-up

reps have been completed. Now multiply the best one of those 3 reps by 0.9 (which will

represent 90% optimization). This value will give you the number that you must stay above

to continue to perform the prescribed repetitions. You must fight the urge to continue to

perform reps if you are not reaching values of 90% or higher. Also, do not feel as though it

is a failure if you are unable to complete all of the prescribed repetitions. This is simply our

way of attaining feedback to ensure optimal performance is taking place and you are taking

steps forward in your progress. If you have any questions, please email us at

[email protected].

WORKOUT LOG



Day 1

Warm-up/Movement Preparation (to apply for each training session in Cycle 6)







Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)










Approach Jump 5 5 4 min 30 sec b/t reps



WORKOUT LOG


Day 2





















WORKOUT LOG


Day 3





















WORKOUT LOG


Day 4





















WORKOUT LOG



The 2nd week of the Jump Mastery Phase of the BoingVERT Jump System will be identical to

the Week 1.

Day 1





















WORKOUT LOG


Day 2





















WORKOUT LOG


Day 3





















WORKOUT LOG


Day 4





















WORKOUT LOG


Post-Testing Session

Now that you have completed all 16 weeks and 6 Phases of the BoingVERT Jump System, it

is time to put yourself to the test again to see how far you have come! It is important to: 1).

Allow yourself at least 72-96 hours of rest (i.e. days off of training) prior to your testing day

including being well-rested the night the night before. 2). Test under similar conditions as

you did in your pre-testing session (i.e. same testing methods, shoes, rest levels, etc). 3).

Come into the testing period mentally psyched to perform in ways that you have never

thought possible before your hard work during completing the BoingVERT Jump System!

Date Time Sleep Mood

TEST 1 2 3

Weight

Pause Vertical Jump


Horizontal Jump


Left Leg Horizontal



12 in Depth Jump

18 in Depth Jump

24in Depth

NOTE: At the completion of the entire 16 week BoingVERT program, you will be best

served to give your body a short period of active rest. This period can last from anywhere

between 7 to 14 days. During this period, it would be a great time to get out and do other

WORKOUT LOG


recreational activities to stay physically active. When you complete this period, it will be

time to begin another round of the BoingVERT Jump System starting back at Phase 1. If you

do not know how to do this, please visit BoingVERT Jump Society and look under the tab

EXTRAS.

WORKOUT LOG


Closing

There you have it. The rest is up to you. It’s time to get what is right fully yours: more

airspace! We at BoingVERT sincerely thank you for your continued support and

commitment to increasing jump performance. It is you who inspires all of us at BoingVERT

to better ourselves and our products for the future. If there is anything that we can do to

make your journey more productive, please don’t hesitate to contact us

[email protected]. Till then, we wish you nothing but the best in your

quest to fly the friendly skies.

This spreadsheet should be used to display the differences that you realized over the last

16 weeks. It will also give a place to set your goals for each style of jump for the next time

that you go through the BoingVERT Jump System program.

Date Pre-test Post-test Difference Next Goal

TEST

Weight

Pause Vertical Jump


Horizontal Jump


Left Leg Horizontal



12 in Depth Jump

18 in Depth Jump

24in Depth

WORKOUT LOG


CONGRATULATIONS!

NLBTS

=

NO LIMIT BUT THE SKY

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WORKOUT LOG - BoingVERT ANIMALboingvertanimal.com/wp-content/uploads/2015/06/Log.pdf · WORKOUT LOG ... only is the lower leg important for Jump Mastery optimization but also for