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Scotts Creations
Progress Chart
IMPORTANT- Go measure or test your one step vertical jump right now.
You can use my way or the traditional way.
Make your mark on your hand or record the distance between the two marks.
One Step Vertical or Inches Gained
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
MEASURE your one step vertical performing three to five jumps every Monday
only after warming up, stretching, and doing the first seven exercises in
this program. You want to be warmed up and loose.
Description of Exercises and Drills
Perform exercises on Monday, Wednesday, and Friday in the following order
and try to workout the same time each day.
Speed Ups- First rep begin in a light jog for the first 25yds. Accelerating
to ¼ speed over the last 25yds. Second rep begins at ¼ speed going to ½
speed over 50yds. Third rep begin at ½ speed progressing to ¾ speed. Last rep
begin at ¾ speed progressing to a 100% sprint over 50yds.
Heel Kicks- Kick your feet back towards your butt as quickly as possible.
High Knees- Bring knees towards chest as quickly as possible.
Skips- Skip by bringing your knee towards your chest jumping as high and
far as possible on each leg using your arms for momentum.
Laterals- Draw a line or imagine one jumping from side to side as quickly as
possible like ski moguls.
Sprints- Run full speed over 50yd. distance
Jump Rope- No rope is needed, simply jump 1 inch off the ground on each rep.
Jumps- Jump while bring both knees to the chest. Upon landing immediately
jump right back into the next rep without pausing.
Box Jumps- Drop from a box 2.5 to 3 feet in height and as soon as both feet
touch the ground explode up onto another box of equal height
Circuit Training Sets Extremely Important So Pay Close Attention!!!
Step Ups- Place one leg on a chair or bench while the other is on the ground.
Only push off the leg that is located on the chair jumping as high as possible and alternate your legs in the air. Repeat
process with the opposite leg completing the rep. (2 jumps equal 1 rep)
After completing the prescribed number of reps immediately with no rest begin
Thigh Burners- Jump 7 to 9 inches off the ground making sure to land on your
heels bending down into a ¼ squat position which is halfway between sitting down
and standing up. After completing the prescribed number of reps you have
completed one set.
WORKOUT
Week Speed Ups Heel
Kicks High
Knee Skips Lateral Sprints
Jump
Rope Jumps
Box Jumps
1&2 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 300rep 3x15rep 3x20rep
3&4 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 400rep 3x20rep 3x25rep
5&6 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 500rep 3x25rep 3x30rep
7&8 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 600rep 3x30rep 3x35rep
Note- Rest 30sec. between running drills and 1 min. between jumping drills
Weeks Squat Step Up Thigh Burner
1/2 3x8, 3x15 3x15 3x50/75
3/4 3x8, 3x15 3x20 3x100/125
5/6 3x8, 3x15 3x25 3x150/175
7/8 3x8, 3x15 3x30 3x200/225
Note-Squat weight must increase by 10 pounds every week. If you squat 225
pounds for 8 reps and 135 for 15 reps, then in week 2 you squat 235 pounds
and go down 90 pounds from there to 145 pounds for squats in the circuit.
Rest 2 to 3min. between circuit sets. After week 2, from week 3 to week 8
perform circuit twice a week on Monday and Friday instead of three times a week like in the 1st 2 weeks.
What the Future Holds Is Now In Your Hands
The most productive workout to ever be assembled is now in your hands. It
is up to you to make the most of what you now have. If for any reason you are
not satisfied with the results simply send back the booklet and we will
gladly refund your money no questions asked. If you have any questions
about the exercises or circuit call toll free and
ask for Scotty. Also, your testimonials or complaints about this program are welcome and encouraged.
Words of Wisdom A old wiseman once told me, â the task you hate or find the most
difficult doing is the very task that you should be doing and will benefit the most
from doing. This applies to the circuit portion of the workout. You
probably hate doing squats but ask yourself why? It is probably because squats are
so intense and difficult to do. Squats are the best exercise one can perform
for overall fitness due to the fact that it taxes all the major muscle groups.
With this circuit you must be ready and expect to be as exhausted as ever
before but you must not give up or fail to complete the number of reps.
Only if you feel knee pain or something pull should you quit on a
exercise. You should train with such great intensity during this circuit that after
going through it one time you should feel like falling to the ground and
may do so. Your legs are going to be as tight as ever, if not you are not
training at the optimal level of intensity which is all out on every rep.
You may even hate this circuit but stick with it because you will see the
results on Sunday and Monday of each week playing in pick up games after you are
loose. You will be skying like never before for a rebound, block shot, or a
dunk on someone after the first week!!! So long and good luck!!!
scott's creations-speed program
Perform on Monday, Wednesday, and Friday
The plyometrics are pretty much the same. The only difference is that do
the heel kicks and the high knees last. And, when performing both, wear 2 1/2
pound ankle weights on each leg and stay in a stationary position. Instead
of posting all the exercises and how many you do, I'll just tell you the
exercises that have changed. Omit the sprints. You'll do those during the
circuit which I'll type here in a minute. Here's the change. Do the heel
kicks 2nd to last and do the high knees as the last plyometric exercise.
And for both exercises, do 5x30sec. for all 8 weeks. In other words, stay in
that stationary position and do the heel kicks for 30 seconds. I'm sure you'll
understand. Ok, here's the circuit.
Weeks Leg Press Leg Curls Leg Extension
1&2 3x8, 5x40yds 3x8, 5x40yds 3x8, 5x40yds
3&4 3x8, 6x40yds 3x8, 6x40yds 3x8, 6x40yds
5&6 3x8, 5x50yds 3x8, 5x50yds 3x8, 5x50yds
7&8 3x8, 6x50yds 3x8, 6x50yds 3x8, 6x50yds
Note- Rest 1 min. in between sets and 1 min. in between sprints. Increase
weight for each exercise by at least 10 pounds every week!!!
Important- After completing the 3rd set of each exercise perform 5 sprints,
then return to the next exercise and then perform 5 more sprints.
Example- After finishing last set of leg press run 5 sprints. Return and
perform 3 sets of leg curls then go run 5 more sprints. Return and perform
3 sets of leg extensions before finishing the last 5 sprints. A total of
15-18 sprints should be ran each workout.
Guidelines for performing the Speed and Jumping Program at the Same Time.
1st- Perform the exercises and drills in the speed program. (High knees and heel kicks with ankle weights)
2nd- Perform the circuit in the jumping program.
3rd- Rest for 3-5 minutes.
4th- Perform the circuit in the speed program.
Upper Body Strength Program
Tues., Sat. Thurs. Thurs.
Bench Press Tricep Pushdown Military Press
Week1 5x5, 5x12 5x8, 5x12 5x8, 5x12
Week2 5x5, 5x12 5x8, 5x12 5x8, 5x12
Week3 5x5, 5x12 5x8, 5x12 5x8, 5x12
Week4 5x5, 5x12 5x8, 5x12 5x8, 5x12
Notes- Rest 3-5 min. in between bench press sets and 1-2 min. in between
triceps and military press sets. To choose a starting weight for each exercise find out a weight that you
can do two reps over the prescribed number. For example; if you bench 225 l/b's
seven times and can't do it any more then you should use this weight to
start out with for the five sets. The same holds true for tricep pushdown and
military press. Use a weight that allows you to perform 10 reps but no more
to begin with. For the bench press the second sets are to be performed with 90 l/b's less
than what you started out doing without any rest. Example; if you benched
225 l/b's you should immediately with no rest take off 45 l/b's from each side
dropping down 90 l/b's to 135 l/b's and perform twelve reps or until you
can't lift the weight any more to complete one set.
For the tricep pushdown and military press the second sets should be
performed with 30 l/b's less than what you started with. Example; if you
tricep pushdown 100 l/b's immediately with no rest drop down to 70 l/b's
and perform twelve reps or until you can't lift the weight any more to complete one set.
Every week you should go up 10 l/b's in each exercise.
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