VJ Supreme Part II
Week 1 & 5
Monday - Compensatory Acceleration
Full Squats:
1 x 8 @ 60%
3 x 6 @ 65 - 70%
Power Clean:
1 x 3 @ 55%
2 x 3 @ 60%
Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%
Jumpsoles Proprioception:
10 ? 15 minutes
Tuesday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Wednesday ? Sprints
20 yard dash x 3
40 yard dash x 3
100 yard dash x 3
GHR?s - 4 x 8
Thursday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Friday ? Strength Limitations
Snatch Grip Deadlifting:
1 x 8 @ 60%
1 x 6 @ 70%
1 x 4 @ 80%
2 x 2 @ 90%
High Pulls:
1 x 5 @ 65% Power Clean
2 x 5 @ 75 ? 80% Clean
Jumpsoles Proprioception:
10 ? 15 minutes
VJ Supreme Part II
Week 2 & 6
Monday ? Compensatory Acceleration
Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times
Reactive Reverse Hyperextensions:
4 x 12 ? 15 @ 55%
Tuesday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Wednesday ? Active Rest
Contrast Shower:
1 x Morning (8 ? 10 minutes)
1 x Evening (8 ? 10 minutes)
Static Stretching:
1 x 15 minutes
Thursday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Friday ? Strength Limitations
Snatch Grip Deadlifts:
1 x 6 @ 70%
3 x 6 @ 80 ? 85%
Bulgarian Split Squats ? 3 x 6
Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%
VJ Supreme Part II
Week 3 & 7
Monday - Power
Front Squats:
1 x 8 @ 40% of Back Squat
4 x 6 @ 50 ? 60% of Back Squat
Push Press:
1 x 5 @ 60%
4 x 5 @ 70 ? 80%
GHR?s - 4 x 8
Jumpsoles Proprioception:
10 ? 15 minutes
Tuesday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Wednesday ? Quickness
40 yard dash x 5
Laundry Jumps ? 3 x 20
Hurdle Jumps ? 4 x 4
Jump Roping:
1 x 2 minutes [2 Footed]
1 x 1 minute [Left Leg]
1 x 1 minute [Right Leg]
**Superset (3) times
Thursday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Friday ? Compensatory Acceleration
Jump Shrugs:
1 x 4 @ 50% of Deadlift
1 x 4 @ 60% of Deadlift
2 x 4 @ 60% of Deadlift
Hang Cleans:
1 x 3 @ 50% of Power Clean
1 x 3 @ 60% of Power Clean
2 x 3 @ 65 ? 75% of Power Clean
Reverse Hyperextensions:
4 x 10 @ 70%
Jumpsoles Proprioception:
10 ? 15 minutes
VJ Supreme Part II
Week 4 & 8
Monday ? Compensatory Acceleration
Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times
Reactive Reverse Hyperextensions:
4 x 12 ? 15 @ 55%
Tuesday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Wednesday ? Active Rest
Contrast Shower:
1 x Morning (8 ? 10 minutes)
1 x Evening (8 ? 10 minutes)
Static Stretching:
1 x 15 minutes
Thursday ? Core
Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15
Friday ? Strength Limitations
Full Squats:
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%
Bulgarian Split Squats ? 3 x 6
Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%
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Tell me what you think of my vertical leap program! I plan on starting this coming monday. Thanks.