WORKOUT LOG

*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.

BoingVERT Blast Off Jump System 2011

Workout Log - 2

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
owners 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)

BoingVERT Blast Off Jump System 2011

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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, its
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.

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG

Pretesting Session
Date

TEST
Weight

Time

Sleep

Mood

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 Societys website
can look under the EXTRAS tab.

BoingVERT Blast Off Jump System 2011

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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 isnt 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:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

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

BoingVERT Blast Off Jump System 2011

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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.

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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
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Date
Jump Specific:
Jump Ready Hold
Step-up
Split Squat
Glute Ham Slow Eccentric
Jump Ready Hold

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Time

Weight

Sleep

Mood

Sets
2
3
4
3
3

Reps
30 seconds
10 each
8 each
6
ALAP

Rest
1 min
1 min
1 min
1 min
1:1 ratio

Notes
Approx 18 inches
Foot elevated
W/partner
Until losing form

Static Stretching or Foam

Rolling

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WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 9

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Date

Time

Weight

Sleep

Mood

Jump Specific:
Jump Ready Hold
Pistol Squat
Single-Leg Balance Touchdown
Eccentric Lunge Stick
Bodyweight Good Morning
Wall Sit

Sets
2
4
3
3
3
3

Reps
30 seconds
6 each
8 each
4 each
15
1 min

Rest
1 min
1 min
1 min
1 min
1 min
1 min

Notes

Emphasize speed
Last set go to failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 11

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Date
Jump Specific:
Jump Ready Hold
Bodyweight Squats
Natural Glute Ham Raise
Walking Lunges
Bodyweight Squats

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Time

Weight

Sleep

Mood

Sets
2
3
3
3
1

Reps
30 seconds
20
8
15 each
AMAP

Rest
1 min
1 min
1 min
2 min
N/A

Notes
Jump Stance, full depth
w/partner
Barefoot
Barefoot, until failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 13

WORKOUT LOG
Phase 1 Week 2 General Physical Preparation (GPP)
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Day 1
Date
Jump Specific:
Jump Ready Hold
Step-up
Split Squat
Glute Ham Slow Eccentric
Jump Ready Hold

Time

Weight

Sleep

Mood

Sets
3
3
4
3
3

Reps
30 seconds
12 each
10 each
8
ALAP

Rest
1 min
1 min
1 min
1 min
1:1 ratio

Notes
Approx 18 inches
Foot elevated
W/partner
Until losing form

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 15

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Date

Time

Weight

Sleep

Mood

Jump Specific:
Jump Ready Hold
Pistol Squat
Single-Leg Balance Touchdown
Eccentric Lunge Stick
Bodyweight Good Morning
Wall Sit

Sets
3
4
3
3
3
3

Reps
30 seconds
8 each
8 each
5 each
15
1 min

Rest
1 min
1 min
1 min
1 min
1 min
1 min

Notes

Emphasize speed
Last set go to failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 17

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Date
Jump Specific:
Jump Ready Hold
Bodyweight Squats
Natural Glute Ham Raise
Walking Lunges
Bodyweight Squats

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Time

Weight

Sleep

Mood

Sets
3
3
3
3
1

Reps
30 seconds
20
8
15 each
AMAP

Rest
1 min
1 min
1 min
2 min
N/A

Notes
Jump Stance, full depth
w/partner
Barefoot
Barefoot, until failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 19

WORKOUT LOG
Phase 1 Week 3-General Physical Preparation (GPP)
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Date
Jump Specific:
Jump Ready Hold
Step-up
Split Squat
Glute Ham Slow Eccentric
Jump Ready Hold

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Time

Weight

Sleep

Mood

Sets
3
3
4
3
3

Reps
40 seconds
15 each
12 each
10
ALAP

Rest
1 min
1 min
1 min
1 min
1:1 ratio

Notes
Approx 18 inches
Foot elevated
W/partner
Until losing form

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 20

WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 21

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Date

Time

Weight

Sleep

Mood

Jump Specific:
Jump Ready Hold
Pistol Squat
Single-Leg Balance Touchdown
Eccentric Lunge Stick
Bodyweight Good Morning
Wall Sit

Sets
3
4
3
3
3
3

Reps
40 seconds
10 each
8 each
6 each
15
90 seconds

Rest
1 min
1 min
1 min
1 min
1 min
1 min

Notes

Emphasize speed
Last set go to failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 22

WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 23

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 1)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 1)
Exercise
Hip Flexor Stretch
Floor Hip Thrust
Manual Clam

Date
Jump Specific:
Jump Ready Hold
Bodyweight Squats
Natural Glute Ham Raise
Walking Lunges
Bodyweight Squats

Sets
2
2
2

Reps
30 sec
12
12 each

Rest
N/A
N/A
N/A

Notes

Time

Weight

Sleep

Mood

Sets
3
3
3
3
1

Reps
40 seconds
20
10
15 each
AMAP

Rest
1 min
1 min
1 min
2 min
N/A

Notes
Jump Stance, full depth
w/partner
Barefoot
Barefoot, until failure

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 24

WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
1 min
15
15
15
45 sec
10

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 25

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.
Phase Duration: 2 weeks
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 ones 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).

BoingVERT Blast Off Jump System 2011

Workout Log - 26

WORKOUT LOG

Phase 2 Week 1-Jump Mastery

Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
1-Step and Jump
1-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 27

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
1-Step and Jump
1-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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WORKOUT LOG
Day 4
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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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
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
1-Step and Jump
1-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
1-Step and Jump
1-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 33

WORKOUT LOG
Day 4
Warm-up/Movement Preparation (to apply for each training session in Phase 2)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges

Sets
2
1 each
1
1

Reps
15
15
15
4 each way

Rest
30 sec
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 2)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
1
1
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
1 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 34

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.
Phase Duration: 3 weeks
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, its 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.

BoingVERT Blast Off Jump System 2011

Workout Log - 35

WORKOUT LOG

Phase 3 Week 1 Force Absorption

Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
Altitude Drop
Posterior Chain Wall Sit

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
4
8

Reps
10
20 seconds

Rest
4 min
20 seconds

Notes
VJ Height minus 2 inches

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 36

WORKOUT LOG
Off Day 1 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 37

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
1 Leg Altitude Drop
Altitude Drop into Lunge
Split Squat Hold

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
2
2
1

Reps
5 each leg
5 each leg
ALAP

Rest
4 min
4 min
As needed

Notes
Low-box
Go to fatigue on each leg

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 38

WORKOUT LOG
Off Day 2 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 39

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
Altitude Drop
Sissy Squat

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
4
3

Reps
10
AMAP

Rest
4 min
As needed

Notes
VJ Height minus 2 inches
Go to fatigue on all sets

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 40

WORKOUT LOG
Off Day 3 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 41

WORKOUT LOG
Phase 3 Week 2 Force Absorption
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
Altitude Drop
Posterior Chain Wall Sit

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
4
8

Reps
8
20 seconds

Rest
4 min
20 seconds

Notes
Box = VJ Height

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 42

WORKOUT LOG
Off Day 1 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 43

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
1 Leg Altitude Drop
Altitude Drop into Lunge
Split Squat Hold

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
2
2
2

Reps
4 each leg
5 each leg
ALAP

Rest
4 min
4 min
As needed

Notes
Week 1 box + 2 inches
Go to fatigue on each leg

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 44

WORKOUT LOG
Off Day 2 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 45

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
Altitude Drop
Sissy Squat

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
4
3

Reps
8
AMAP

Rest
4 min
As needed

Notes
Box = VJ Height
Go to fatigue on all sets

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 46

WORKOUT LOG
Off Day 3 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 47

WORKOUT LOG
Phase 3 Week 3 Force Absorption
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Date

Time

Weight

Sleep

Mood

Jump Specific:

Sets

Reps

Rest

4
8

6
20 seconds

4 min
20 seconds

Notes
Box Height=VJ Height +
2"

Altitude Drop
Posterior Chain Wall Sit
Static Stretching or Foam
Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 48

WORKOUT LOG
Off Day 1 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 49

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Date
Jump Specific:
1 Leg Altitude Drop
Altitude Drop into Lunge
Split Squat Hold

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Time

Weight

Sleep

Mood

Sets
2
2
2

Reps
3 each leg
5 each leg
ALAP

Rest
4 min
4 min
As needed

Notes
Week 2 box + 2 inches
Go to fatigue on each leg

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 50

WORKOUT LOG
Off Day 2 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 51

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 3)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
N/A

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 3)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce

Sets
2
2
2
1

Reps
30 sec
8 each
12 each
15

Rest
N/A
N/A
N/A
3 min

Notes

Date

Time

Weight

Sleep

Mood

Jump Specific:

Sets

Reps

Rest

4
4

6
AMAP

4 min
As needed

Notes
Box Height=VJ Height +
2"
Go to fatigue on all sets

Altitude Drop
Sissy Squat
Static Stretching or Foam
Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 52

WORKOUT LOG
Off Day 3 (Lower Leg)
Exercise

Sets

Reps

Rest

Notes

:VITAL:
THESE EXERCISES ARE ONLY FOUND AT www.BoingVERTJumpSociety.com
Click the Workouts Only on BVJS Tab in Navigation Bar

BoingVERT Blast Off Jump System 2011

Workout Log - 53

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 athletes 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.
Phase Duration: 3 weeks
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-inhand 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.

BoingVERT Blast Off Jump System 2011

Workout Log - 54

WORKOUT LOG
Phase 4 Week 1-Rate of Force Development/Jump Acceleration
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

10 to 15 yards

Time

Weight

Sleep

Mood

Reps
3
8
3
2 each
15

Rest
2.5 min
1.5 min
2.5 min
2.5 min
1 min

Notes
30 sec b/t reps
Shorten ground contact
30 sec b/t reps
Alternate landing leg
Emphasize speed

Movement Prep/Warm-up
Hip Mobility/Glute Activate

As directed
As directed

Jump Specific:
Max CM Jump
Double Leg Bounding
Standing Triple Jump
CM Jump into Lunge Stick
Bodyweight Good Morning

Sets
2
3
3
3
3

Notes
w/twist

Static Stretching or Foam

Rolling

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WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 56

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Movement Prep/Warm-up
Hip Mobility/Glute Activate
Jump Specific:
Max CM Jump
Max Single-leg CM Jump
Single-leg Step-up Jump
Single Leg Bounding
Pistol Squat

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Reps
3
2 each
4 each
5 each
AMAP each

Rest
2.5 min
2.5 min
2.5 min
2.5 min
1:1 ratio

Notes
30 sec b/t reps
20 sec b/t reps

As directed
As directed
Sets
2
3
3
3
2

Shorten ground contact

Hold form until fatigue

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 58

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Movement Prep/Warm-up
Hip Mobility/Glute Activate
Jump Specific:
Max CM Jump
Jump Ready Bounce & Jump
Double-leg Jump Butt Kick
Pause Lunge Jump
Natural Glute Ham Raise
Bent-over Donkey Bounces

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
2

Reps
3

Rest
2.5 min

2
2
2
3
3

4
8
4 each
8
20

2.5 min
2.5 min
2.5 min
1 min
2 min

Notes
30 sec b/t reps
Bounce x 3, Max jump x
1
Reactive

As directed

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

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WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 60

WORKOUT LOG
Phase 4 Week 2 Rate of Force Development/Jump Acceleration
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Double Leg Bounding
Standing Triple Jump
CM Jump into Lunge Stick
Bodyweight Good Morning

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
3
3
4
3
3

Reps
2
8
3
3 each
15

Rest
2 min
1.5 min
2.5 min
2.5 min
1 min

Notes
30 sec b/t reps
Shorten ground contact
30 sec b/t reps
Alternate landing leg
Emphasize speed

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 61

WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 62

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Max Single-leg CM Jump
Single-leg Step-up Jump
Single Leg Bounding
Pistol Squat

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
3
3
3
3
2

Reps
2
3 each
4 each
6 each
AMAP each

Rest
2 min
2.5 min
2.5 min
2.5 min
1:1 ratio

Notes
30 sec b/t reps
20 sec b/t reps
Shorten ground contact
Hold form until fatigue

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 63

WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 64

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Jump Ready Bounce & Jump
Double-leg Jump Butt Kick
Countermovement Lunge
Jump
Natural Glute Ham Raise
Bent-over Donkey Bounces

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
3

Reps
2

Rest
2 min

3
2

4
8

2.5 min
2.5 min

Notes
30 sec b/t reps
Bounce x 3, Max jump x
1
Reactive

2
3
3

4 each
10
20

2.5 min
1 min
2 min

Reset after each rep

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 65

WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 66

WORKOUT LOG
Phase 4 Week 3 Rate of Force Development/Jump Acceleration
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Double Leg Bounding
Standing Triple Jump
CM Jump into Lunge Stick
Bodyweight Good Morning

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
3
4
3
3

Reps
1
8
2
4 each
15

Rest
1 min
1.5 min
2.5 min
2.5 min
1 min

Notes
Shorten ground contact
30 sec b/t reps
Alternate landing leg
Emphasize speed

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 67

WORKOUT LOG
Off Day 1
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 68

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Max Single-leg CM Jump
Single-leg Step-up Jump
Single Leg Bounding
Pistol Squat

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4
2
3
3
2

Reps
1
4 each
4 each
8 each
AMAP each

Rest
1 min
2.5 min
2.5 min
2.5 min
1:1 ratio

Notes
20 sec b/t reps
Shorten ground contact
Hold form until fatigue

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 69

WORKOUT LOG
Off Day 2
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 70

WORKOUT LOG
Day 3
Warm-up/Movement Preparation (to apply for each training session in Phase 4)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Pogo Jump

Sets
2
1 each
1
1
2

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 4)
Exercise
Hip Flexor Stretch
Mule Kick
Fire Hydrant
CM Tuck Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Max CM Jump
Jump Ready Bounce & Jump
Double-leg Jump Butt Kick
Reactive Lunge Jump
Natural Glute Ham Raise
Bent-over Donkey Bounces

Sets
2
2
2
1
1

Reps
30 sec
10 each
10 each
5
4

Rest
N/A
N/A
N/A
1 min
3 min

10 to 15 yards

Time

Weight

Sleep

Mood

Sets
4

Reps
1

Rest
1 min

Notes

4
2
2
3
3

3
8
4 each
10
20

2.5 min
2.5 min
2.5 min
1 min
2 min

Notes
w/twist

Bounce x 3, Max jump x

1
Reactive
In succession

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 71

WORKOUT LOG
Off Day 3
Exercise
Plank
Superman
Supine Heel Pushes
Cobra
Side Plank
Walking Plank

BoingVERT Blast Off Jump System 2011

Sets
2
2
2
2
2
2

Reps
2 min
20
20
20
1 min
15

Rest
30 sec
30 sec
30 sec
30 sec
1 min
1 min

Notes

Workout Log - 72

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
bodys 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.
Phase Duration: 3 weeks
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 workouts 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
BoingVERT Blast Off Jump System 2011

Workout Log - 73

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.

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WORKOUT LOG
Phase 5 Week 1 Reactive Emphasis
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Reactive Jumping
Depth Jump w/Horiz. Takeoff
Max Sprint
Depth Jump w/Horiz. Takeoff
Max Sprint
Single-Leg Depth Jump

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2
1
4
1
4
2

Reps
4
10
1
10
1
3 each side

Rest
2.5 min
2 min
30 sec
6 min
30 sec
6 min

Notes
High-box
10 yards
Low-box
10 yards
Low-box, Vert. Takeoff

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 75

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Maximal CM Jump
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2

Reps
3

Rest
2.5 min

Notes
30 sec between reps

10

6 min

High-box

10

6 min

Low-box

10

6 min

High-box

10

6 min

Low-box

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 76

WORKOUT LOG
Phase 5 Week 2 Reactive Emphasis
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Reactive Jumping
Depth Jump w/Horiz. Takeoff
Max Sprint
Depth Jump w/Horiz. Takeoff
Max Sprint
Single-Leg Depth Jump

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2
1
5
1
5
2

Reps
4
8
1
8
1
3 each side

Rest
2.5 min
2 min
30 sec
6 min
30 sec
6 min

Notes
High-box
10 yards
Low-box
10 yards
Low-box, Vert. Takeoff

Static Stretching or Foam

Rolling

BoingVERT Blast Off Jump System 2011

Workout Log - 77

WORKOUT LOG
Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Maximal CM Jump
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2

Reps
3

Rest
2.5 min

Notes
30 sec between reps

6 min

High-box

6 min

Low-box

6 min

High-box

6 min

Low-box

Static Stretching or Foam

Rolling

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Phase 5 Week 3-Reactive Emphasis
Day 1
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Reactive Jumping
Depth Jump w/Horiz. Takeoff
Max Sprint
Depth Jump w/Horiz. Takeoff
Max Sprint
Single-Leg Depth Jump

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2
1
6
1
6
2

Reps
4
6
1
6
1
3 each side

Rest
2.5 min
2 min
30 sec
6 min
30 sec
6 min

Notes
High-box
10 yards
Low-box
10 yards
Low-box, Vert. Takeoff

Static Stretching or Foam

Rolling

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Day 2
Warm-up/Movement Preparation (to apply for each training session in Phase 5)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Phase 5)
Exercise
Hip Flexor Stretch
Bird Dog
Manual Clam
Jump Ready Bounce
Pogo Jump

Date
Jump Specific:
Maximal CM Jump
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff
Depth Jump w/Vertical
Takeoff

Sets
2
2
2
1
1

Reps
30 sec
8 each
12 each
15
15

Rest
N/A
N/A
N/A
1 min
3 min

Notes
w/twist

Time

Weight

Sleep

Mood

Sets
2

Reps
3

Rest
2.5 min

Notes
30 sec between reps

6 min

High-box

6 min

Low-box

6 min

High-box

6 min

Low-box

Static Stretching or Foam

Rolling

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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. Dont 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.
Phase Duration: 2 weeks
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 athletes 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
BoingVERTJumpSociety@gmail.com.
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Phase 6 Week 1 Jump Mastery

Day 1
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Approach Jump
1-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 2
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 3
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Approach Jump
1-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 4
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Phase 6 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
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Approach Jump
1-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 2
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 3
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Approach Jump
1-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
2

Reps
5
5 each

Rest
4 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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Day 4
Warm-up/Movement Preparation (to apply for each training session in Cycle 6)
Exercise
Bodyweight Squats
Leg Swings
Drop Squats
Multi-direction Lunges
Jump Ready Bounce

Sets
2
1 each
1
1
1

Reps
15
15
15
4 each way
15

Rest
30 sec
N/A
N/A
N/A
1 min

Notes
Deep range of motion
Each direction (4 ways)

Hip Mobility/Glute Activation (to apply for each training session in Cycle 6)
Exercise
Hip Flexor Stretch
1 Leg Hip Thrust
Fire Hydrant
Active Jump
Passive Jump
Sprint at 80-90% max speed

Date
Jump Specific:
Countermovement Jump
2-Leg Horizontal Jump

Sets
2
2
2
2
2
1

Reps
30 sec
8 each
10 each
3
3
4

Rest
N/A
N/A
N/A
1 min
3 min
3 min

Notes

Submaximal jumping
Submaximal jumping
10 to 15 yards

Time

Weight

Sleep

Mood

Sets
5
4

Reps
5
5

Rest
3 min
3 min

Notes
30 sec b/t reps
30 sec b/t reps

Static Stretching or Foam

Rolling

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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

TEST

Time

Sleep

Mood

Weight
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
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
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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.

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Closing
There you have it. The rest is up to you. Its 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 dont hesitate to contact us
BoingVERTJumpSociety@gmail.com. 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
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

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CONGRATULATIONS!

NLBTS
=
NO LIMIT BUT THE SKY

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