Many of these exercises such as back squats, Bulgarian split squats, and hang cleans require some experience and understanding of proper technique. This program does require access to a gym. While this program is quite basic in nature, I wouldn’t recommend this for a complete beginner who’s never stepped in a weight room before. It doesn’t matter which day you axe, but just be mindful that I’ve included most of the upper body training volume on Saturdays so you may or may not want to get rid of those exercises. If you are playing a sport once or twice a week, you should cut out one of the four days from the below program so that you’re only doing this jump training three times per week. The training volume is already quite high and if you are doing anything else on top, your true results will be masked by fatigue and you’ll likely end up disappointed.
If you are already playing basketball or volleyball 1-2 times a week or are engaging in any other physical activity, this program is not suitable to follow as it is.
Before even looking at the program, make sure you understand the following points… Training Volume Warningīecause we’re trying to get the maximum results in only four weeks, I created this program so that we’d be training four days a week.
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