ATTENTION. * You Do Not Have The Full Program

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Dora Payne
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1 MONSTER

2 ATTENTION * You Do Not Have The Full Program To get the complete program, you must activate your BoingVERT membership. The site is a Members Only program. (If you did not buy BoingVERT 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 Failure to do so, and the program will not work for you. More yet, the dietary information you need to maximize your vertical potential is located only in the Members Only Site. Copyright

3 * Copyright Infringement By purchasing BoingVERT you give your consent that you will NOT illegally share this program. Each document and video is encrypted and can be traced to the 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. BoingVERT also holds international copyrights. *Note: The legal penalties for copyright infringement are: The law provides a range from $5,000 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 prison for up to 20 years. Copyright

4 MONSTER WORKOUT LOG Copyright

5 Notes Rest intervals: Are self monitored. "Go when you're ready." For heavy exercises like squats you might rest as long as 5 minutes between sets. For easier plyometric movements you might only rest 45 seconds. Always rest long enough to maintain a good performance with each set. Don't rush. How much should you increase weight? Always let form be your guide for how much weight to use. Use as much weight as you can while maintaining perfect form. When a given weight is no longer challenging go up in weight by around 5% the next workout. Copyright

6 Vital for Before and After Workouts What to do Before Every Workout: ATTENTION: THESE EXERCISES ARE VITAL TO YOUR SUCCESS AND CAN BE SEEN WHEN YOU LOG INTO YOUR ACCOUNT Everyday (either after your workout or a different time of day) Do the Following: ATTENTION: THESE EXERCISES ARE VITAL TO YOUR SUCCESS AND CAN BE SEEN WHEN YOU LOG INTO YOUR ACCOUNT Copyright

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8 Pretesting Session Date Time Sleep Mood TEST 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 24 in Depth Jump 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 MONSTER membership website can look under the EXTRAS tab. Copyright

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10 Phase 1 Adaptation & Activation (2 Weeks) The first phase is primarily designed to get your body prepared and ready to train. It's best to gradually work into training so you don't suffer from unnecessary soreness and other negative effects. Primary training is 3 days per week (mon wed fri or tues thur sat) with supplemental mobility & activation work done every day. Before starting the workout you should test yourself in any (and all) jumps that you desire. These include: standing vert, running vertical, broad jump, single leg running vert, and single leg broad jump. FROM BV1: 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. Copyright

11 Session 1: Week 1 Around the World 2 20 Each ground contact counts as 1 rep. Altitude Drop 3 5 Just follow the form in the exercise Bodyweight Isometric Squat Body weight lso rdl 1 1 minute hold total 1 1 minute hold total If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. Barbell Squat 1 5 Slowly build up to a good working weight using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy and challenges your form count that as your work set. A sample progression for a 185 lb squat would look like this: 45 x 5 95 x x x 5 work set Session 2: Copyright

12 Ankle Jump 2 20 Just follow the form in the exercise videos Altitude Drop 3 5 Just follow the form in the exercise videos Bodyweight Isometric Squat Body weight lso rdl 1 1 minute hold total 1 1 minute hold total If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. Bulgarian Squat 1 5 Just follow the form in the exercise videos Session 3: Copyright

13 Around The World 2 20 Each ground contact counts as 1 rep. Altitude Drop 3 5 Just follow the form in the exercise Bodyweight Iso Squat Body weight lso Rdl 1 1 minute hold total 1 1 minute hold total If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. If you can t hold for the full minute, hold as long as you can then rest a minute, and keep going until you've got a minute total. Copyright

14 Session 1: Week 2 Ankle Jump 2 20 Just follow the form in the exercise Altitude Drop 3 5 Just follow the form in the exercise Bodyweight Isometric Squat 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Body weight lso rdl 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Bulgarian Squat 1 5 Just follow the form in the exercise Copyright

15 Session 2: Around The World 2 20 Each ground contact counts as 1 rep. Altitude Drop 3 5 Just follow the form in the exercise Bodyweight Isometric Squat 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Body weight lso RDL 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Barbell Squat 1 5 Slowly build up to a good working weight using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy and challenges your form count that as your work set. A sample progression for a 185 lb squat would look like this: 45 x 5 95 x x x 5 work set Session 3: Copyright

16 Ankle Jump 2 20 Each ground contact counts as 1 rep. Altitude Drop 3 5 Just follow the form in the exercise Bodyweight Isometric Squat 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Body weight lso RDL 1 3 minute hold total Does not have to be all in one set. Break it up if need be taking short 30 second rests. Make sure you get 3 minutes total. Bulgarian Squat 1 5 Just follow the form in the exercise Make sure to do each side. Copyright

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18 Phase 2 General Strength (3 weeks) The goal of the 2nd phase is to begin intensifying some basic weight room movements and begin to gain a foundation of strength to work from. The schedule is the same mon, wed, fri or tues, thurs, and saturday split. Copyright

19 Session 1: Week 3 Altitude Drop 3 5 Just follow the form in the exercise Lateral Jump 3 10 Just follow the form in the exercise Jump Squat With pause 2 5 Use between 10 & 30% of your estimated squat max. If your squat is over 200 lbs a 45 lb bar works well. If less, use a 10 pound curl bar. Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) Romanian Deadlift Single Leg Calf Raise 3 5 Just follow the form in the exercise 2 20 Just follow the form in the exercise Copyright

20 Session 2: Altitude Drop 3 5 Just follow the form in the exercise Tuck Jump 3 6 Just follow the form in the exercise Dumbell Swing 2 10 Just follow the form in the exercise Bulgarian Squat 3 5 Just follow the form in the exercise Make sure to do each side. Barbell hip thrust 3 8 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Copyright

21 Session 3: Altitude Drop 3 5 Just follow the form in the exercise Lateral Jump 3 10 Just follow the form in the exercise Jump Squat With Pause 2 5 Use between 10 & 30% of your estimated squat max. If your squat is over 200 lbs a 45 lb bar works well. If less, use a 10 pound curl bar. Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) RDL 3 5 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Copyright

22 Session 1: Week 4 Altitude Drop 3 5 Just follow the form in the exercise Tuck Jump 3 6 Just follow the form in the exercise Dumbell Swing 3 10 Just follow the form in the exercise Bulgarian Squat 3 5 Just follow the form in the exercise Make sure to do each side. Barbell hip thrust 3 8 Just follow the form in the exercise Single Leg Calf Raise 2 20 Just follow the form in the exercise Copyright

23 Session 2: Altitude Drop 3 5 Just follow the form in the exercise Lateral jump 3 10 Just follow the form in the exercise Jump Squat With Pause 3 5 Use between 10 & 30% of your estimated squat max. If your squat is over 200 lbs a 45 lb bar works well. If less, use a 10 pound curl bar. Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) RDL 3 5 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Copyright

24 Session 3: Altitude Drop 3 5 Just follow the form in the exercise Tuck Jump 3 6 Just follow the form in the exercise Dumbell Swing 3 10 Just follow the form in the exercise Bulgarian Squat 3 5 Just follow the form in the exercise Barbell hip thrust 3 8 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Copyright

25 Session 1: Week 5 Altitude Drop 3 5 Just follow the form in the exercise Lateral jump 3 10 Just follow the form in the exercise Jump squat with pause 3 5 Use between 10 & 30% of your estimated squat max. If your squat is over 200 lbs a 45 lb bar works well. If less, use a 10 pound curl bar. Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) RDL 3 5 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Session 3: Copyright

26 Altitude Drop 3 5 Just follow the form in the exercise Lateral jump 3 10 Just follow the form in the exercise DB swing 3 10 Just follow the form in the exercise Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) RDL 3 5 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Session 3: Copyright

27 Altitude Drop 3 5 Just follow the form in the exercise Lateral Jump 3 10 Just follow the form in the exercise DB swing 3 10 Just follow the form in the exercise Squat 3 5 Slowly build up to a good working weights using approximately 20 30% jumps in weight per set. Keep going up until you notice the weight begins to feel heavy & challenges your form towards the end of the set, then do 2 more sets at that weight. A typical progression for a 185 x 5 squat would look like this: 45 x 5 95 x x x 5 (work set #1) 185 x 5 (work set #2) 185 x 5 (work set #3) RDL 3 5 Just follow the form in the exercise Single leg calf raise 2 20 Just follow the form in the exercise Copyright

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29 Phase 3 Max Strength & Power (3 weeks) In phase 3 the schedule stays the same but you'll begin to pair a strength movement (squat) with a plyometric movement, such as depth jump. Towards the end of this phase you will likely be feeling quite fatigued as it is the most neurally intense phase. This phase could also be called "Traditional Russian Shock plyometric training" as it consists of depth jumps in measured volumes. Copyright

30 Session 1: Week 6 Squat + Depth Jumps (see notes) RDL + Tuck Jumps 5 3 Do a set of squats, rest a couple of minutes then do a set of depth jumps. Rest a couple of minutes and do a set of squats etc. Continue alternating back and forth between the exercises but don't rush. 3 5 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

31 Session 2: Deadlift + Depth Jumps (see notes) Barbell Hip Thrust + Ankle Jump 5 3 Just follow the form in the exercise 3 8 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

32 Session 3: Front Squat + Depth Jump 5 3 Just follow the form in the exercise Single Leg RDL + Lateral Jump Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. For each of your 3 lateral jump sets do 8 reps each. Copyright

33 Session 1: Week 7 Squat + Depth Jump Just follow the form in the exercise For each of your 5 depth jump sets do 3 reps each. RDL + Tuck Jump 3 5 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

34 Session 2: Deadlift + Depth Jump Just follow the form in the exercise For each of your 5 depth jump sets do 3 reps each. Barbell Hip Thrust + Ankle Jump 3 8 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

35 Session 3: Front Squat + Depth Jump 5 3 Just follow the form in the exercise Single Leg RDL + Lateral Line Jump Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. For each of your 2 lateral line jump sets do 8 reps each. Copyright

36 Session 1: Week 8: Squat + Depth Jump Just follow the form in the exercise For each of your 5 depth jump sets do 5 reps each. RDL + Tuck Jump 3 5 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

37 Session 2: Deadlift + Depth Jump Just follow the form in the exercise For each of your 5 depth jump sets do 5 reps each. Barbell Hip Thrust + Ankle Jump 3 8 Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. Copyright

38 Session 3: Front Squat + Depth Jump Just follow the form in the exercise For each of your 5 depth jump sets do 5 reps each. Single Leg RDL + Lateral Jump Stop each set a couple reps shy of failure. Weight should be heavy but not completely maximal. For each of your 2 lateral jump sets do 8 reps each. Copyright

39 BoingVERT Copyright

40 Phase 4 Max power (3 weeks) Phase IV is where you really see the benefits from all the prior weeks training. Volume is light and the focus is on explosive work. You should see PRs by the end of phase IV as you recover from the previous "shock" phase and while you focus on speed strength movements, allowing you to take full advantage of your newfound strength. The schedule is the same mon, wed, fri or tues, thurs, sat. Copyright

41 Week 9 YOU MUST LOG TO SEE WHAT YOUR WEEK 9 WORKOUT IS Copyright

42 Session 1: Week 10 Dumbell Swing 1 8 Just follow the form in the exercise For each of your 5 dumbbell swing sets do 5 reps each. Altitude Drop 1 5 Just follow the form in the exercise Dumbbell Swing 1 8 Just follow the form in the exercise Depth Jump 1 5 Just follow the form in the exercise Speed Squat To Box 4 2 With light weight. Use about 60% of estimated squat max, a weight you could do reps with if you HAD TO. Lower down under control & explode up. Rhythmic Jump Squat 4 8 Use between 10 30% of squat max. Stick with the same weight you used with the paused jump squats but perform the reps with no pause. Single Leg RDL 2 8 Just follow the form in the exercise Make sure to do each side. Copyright

43 Session 2: Single Leg Lateral Jump 2 10 Just follow the form in the exercise Make sure to do both legs. Approach Jumps 1 25 Just follow the form in the exercise Copyright

44 Session 3: Dumbell Swing 1 8 Just follow the form in the exercise Altitude Drop 1 5 Just follow the form in the exercise Dumbell Swing 1 8 Just follow the form in the exercise Depth Jump 1 5 Just follow the form in the exercise Speed Squat To Box 4 2 With light weight. Use about 60% of estimated squat max, a weight you could do reps with if you HAD TO. Lower down under control & explode up. Rhythmic Jump Squat 4 8 Use between 10 30% of squat max. Stick with the same weight you used with the paused jump squats but perform the reps with no pause. Single Leg RDL 2 8 Just follow the form in the exercise Make sure to do each side. Copyright

45 Session 1: Week 11 Exercise Sets Reps Notes: Dumbell Swing 1 8 Just follow the form in the exercise For each of your 5 dumbell swing sets do 5 reps each. Altitude Drop 1 5 Just follow the form in the exercise Dumbell Swing 1 8 Just follow the form in the exercise Depth Jump 1 5 Just follow the form in the exercise Speed Squat To Box 4 2 With light weight. Use about 60% of estimated squat max, a weight you could do reps with if you HAD TO. Lower down under control & explode up. Rhythmic Jump Squat 4 8 Use between 10 30% of squat max. Stick with the same weight you used with the paused jump squats but perform the reps with no pause. Single Leg RDL 2 8 Just follow the form in the exercise Make sure to do each side. Copyright

46 Session 2: Single Leg Lateral Jump 2 10 Just follow the form in the exercise Make sure to do both legs. Approach Jumps 1 25 Just follow the form in the exercise Copyright

47 Session 3: completed: Dumbbell Swing 1 8 Just follow the form in the exercise Altitude Drop 1 5 Just follow the form in the exercise Dumbell Swing 1 8 Just follow the form in the exercise Depth Jump 1 5 Just follow the form in the exercise Speed Squat To Box 4 2 With light weight. Use about 60% of estimated squat max, a weight you could do reps with if you HAD TO. Lower down under control & explode up. Rhythmic Jump Squat 4 8 Use between 10 30% of squat max. Single Leg RDL 2 8 Just follow the form in the exercise Make sure to do each side. Copyright

48 Post Testing Session Now that you have completed all 11 weeks and 4 Phases of the BoingVERT MONSTER, 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 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 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 activities. Date Time Sleep Mood TEST 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 Copyright

49 Closing There you have it. The rest is up to you. It s time to get what is rightfully 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 BoingVERT@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 11 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. CONGRATULATIONS! Copyright

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2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week

2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week It is important to note that during the 4 th week of each phase the plyometric session is dropped. This is perfectly fine and will actually enhance your explosiveness as the lower volume will allow you