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MAD HOPS PROGRAM
This program utilizes weights. This is a 12 week program and i guarantee you will gain at least 10 inches. This is unlike other programs that guarantee a certain number of inches, because this one actually will do what it says.
· You need access to a nice set of weights.
· A weight belt is recommended for this program
· You will need a desire to work hard because this program has the power to help you gain Mad hops
The Program
The equation for jumpin higher is F=ma. The m part in this equation for jumping is related to the amount of weight you can lift. The a is the acceleration or speed. In this program the first 8 weeks will greatly improve the m part, and the next 4 weeks will work on that a part of the equation
For this program you will be lifting heavy weights
The exercises you will be doing are squats, calf raises,stepups, back extensions, and weighted crunches.
You can replace stepups with lunges, but stepups are a bit better
You do this program 3 days a week For the first 8 weeks you will be doing :
4-6 reps for squats
4-6 reps for stepups/lunges
calf raises 8-10 reps
6-8 reps for back extensions
12 reps for weighted crunches for week 1
The key here is to use enough weight so that you can do at least the minimum amount of reps, but not the maximum amount of reps in the range given. This holds for every exercise except for weighted crunches. For these begin at a weight where you can do 12 reps and each week add 2 reps to this.
Every workout or every other workout try to add a bit of weight(except for crunches). make sure that you can still do at least 4 reps. Whenever you can do 6 reps easily you need to add weight.
Weeks 9-12
for weeks 9 and 10 what you're gonna do is drop the weight. Use 65-70% of the weight you was using in week 8 for everything except for crunches and back extensions. these 2 exercises you keep tryin to add weight. now for squats, stepups/lunges, and calf raises your gonna do 12 reps very explosively. this will develop your fast twitch muscles. do this 3 times a week
For the last 2 weeks go to a park and do max height jumps at the rim. strive for max height. first do 15, 2 footed jumps, taking one step before jumping, and resting between each jump. then do 10 running jumps off of each leg. try to grab rim with 2 hands. do these 3 times a week.
These last 4 weeks will dramatically improve your accleration which is the the a part of the F=ma equation.
After finishing this you will have dramatically improved your force when jumping, and wihave gained at least 10 inches.
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