Discovery of a Revolutionary Workout
If you were like me growing up, you probably wanted to increase your athletic ability and more specifically vertical jumping ability around the age of 15. This is about the time I wanted to get serious about increasing my jumping ability, so I began doing research and ordered just about every jumping program out there in order to help me do so. You name it I tried it, everything from platform shoes to ankle weights and weighted vests. Honestly, I benefited some from the shoes and various programs but not to the degree I had hoped for. This led to my research and search for a workout that would make my vertical jump and athletic goals a reality. So after eight years of extensive research and self trials and tests, I have discovered a program that increases vertical jump by 4 INCHES IN JUST TWO WEEKS!!! This was actually the minimal gain, others gained 5 to 6 INCHES!!! If you are looking for immediate results, you have found the right program. Before Starting This program involves plyometric exercises that put tremendous stress on joints, ligaments, and tendons, so I advise that you do not begin training until you have been cleared by a doctor or physician to do so and are warmed up completely. A great way to warm up is to break a sweat by doing jumping jacks, jogging, or jumping rope for a couple of minutes. If you notice any pain or strain discontinue your training immediately and consult a physician.

Flexibility
After completely warming up stretching is important and plays a role in injury prevention. Your body is capable of a greater range of motion after being warmed up, so stretch your lower back, hamstrings, quads, groin, hip, calf, and ankles. A Lesson in Life As with everything in life worth great value comes hard work and dedication. This is the case in looking to improve your athleticism and jumping ability also. Natural abilities aside “His Airness,” Barry Sanders, Deion Sanders, and others have put in all the extra hours of work to become exceptional athletes. Put your faith in this program and let me guide you to achieve and go beyond your athletic goals. It is vital that you focus and concentrate on the exercises at hand. You must remain explosive throughout each exercise. I mean every step or jump must be followed by a quicker one. Your time spent on the ground should be minimal. Mental focus is key because you must want and try to jump higher on each rep and react quicker on each step. There is no shortcut or easy way out. You must perform and follow the entire workout to a tee even when you feel you cannot continue on. Perform every rep as if it was your last. Stay focused and motivated on your goals. Remember, you will be dunking on someone in no time, actually quicker than you ever imagined.

Vertical Measurements
Before I get into the actual workout you must measure your vertical. There are a number of ways to do so. I recommend using a basketball rim of any height as your gage of improvement. Simply take one step forward and jump as high as possible above the rim. If you reach half of your hand above the rim, make a line in the middle of your hand that touched the rim. Use a permanent marker to mark the spot. Now go down 2 inches below this spot or line on your hand and make another line. This is what part of your hand that will be touching the rim after week 1. Hence, 2 inches gained. After week 1 go down another 2 inches from your previous mark. This is your goal after week 2. Another 2 inches gained and that will be 4 inches in two weeks. From week 2 on your results will level off, so go down 1 inch from here on out. The other way is the more traditional way. You would reach above your head as high as possible with one arm making a mark at that point, then take one step jumping high as possible making another mark, then measure the distance between both marks and you have your vertical jump. My recommended way simply goes by inches gained while the traditional way leaves you with a number in height. Either way the results will come out the same.

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!!!
Squats- Place barbell on shoulders with weight on each side. Bend down until almost parallel to the ground and come up as quickly as possible. After completing the first set of squats immediately with no rest “strip” or take off ninety pounds and perform a set of 15 squats exploding up on each rep. For example, say you squat 225 pounds eight times, then you immediately go down to 135 pounds and perform 15 more reps. The circuit is not completed yet. After completing the second set of squats immediately as soon as you leave from under the bar perform 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. Rest 2 to 3 minutes and go through this circuit two more times.

You will know and understand after going through this circuit just one time why it is so vital to the program. The burn you feel in your legs is going to be like nothing you have experienced before. This is what sets our program apart from the others and the dramatic results this circuit brings will amaze you. More importantly you can expect to be as sore as you have ever been before in your life the night of or the day after. This is how you know the gains are on their way, so do not panic. Soreness is a positive sign because the body is adapting to the stress being placed on it. The results are improvements in strength, explosiveness, and jumping ability unmatched by any other. program. Do not let soreness stop or halt you from working out the rest of the week. Simply take a little more time warming up and you will be fine during the workout.

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
Vital- After completing running and jumping drills perform circuit as soon as possible!!!

Circuit & Strength Training

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 free1-866-540-0014 or 1-757-561-5379 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, “ 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!!!