Jumping Jacked Total Final
Jumping Jacked Total Final
PLEASE READ!
Welcome Page
Tendon Health / Mobility
General Notes / Outlines
Phase ONE
WEEK ONE
Day 1 Day 2 Day 3 Day 4
WEEK TWO
Day 1 Day 2 Day 3 Day 4
WEEK THREE
Day 1 Day 2 Day 3 Day 4
WEEK FOUR
Day 1 Day 2
Phase TWO
WEEK FIVE
Day 1 Day 2 Day 3 Day 4
WEEK SIX
Day 1 Day 2 Day 3 Day 4
WEEK SEVEN
Day 1 Day 2 Day 3 Day 4
WEEK EIGHT
Day 1 Day 2
Welcome to JUMPING JACKED
This program is demanding, so before you get to the workouts,
let’s talk about taking care of your body..
Recovery
No doubt you will want to get the most out of this program. Assuming that’s the case, recovery needs
to be prioritized like any other part of the program. The ability to recover workout to workout will allow
for the greatest adaptations (gains) to occur. Ultimately, there are two things that will have the biggest
impact one’s ability to recover and adapt: caloric intake & sleep.
Caloric Intake:
In order to maximize muscle growth, it is strongly suggested you operate in a caloric surplus for the
duration of this program. If you aren’t eating enough you’re going to leave gains on the table.
On the other hand, having a low body fat percentage is important for getting jacked and jumping high.
As the saying goes, “Fat don’t fly.” If you need to lose weight and get lean, you should aim for a
small caloric deficit. Whether you use a surplus or deficit, most of your calories should come from lean
protein & healthy carb sources. Try to keep fats low. To summarize:
Whether you are losing or gaining, a diet high in protein and carbs
with minimal fats is recommended
These days there are literally tons of FREE macro calculators out there.…
• If you’re a mouth breather: mouth tape and nasal strips during sleep
(I’m a BIG fan of nasal strips)
However we understand that people who enjoy jump training might be starting the program and
already have a history of pain. With this in mind, we provided a short therapeutic routine for the
patellar and achilles tendons. If you have any pain, you can use this routine daily to help your
tendons get healthier over time. Even if you have no issues at all, it’s still a good idea to do this routine
a couple times per week as a preventive measure.
Mobility
Accessing adequate range of motion, particularly in the hip joints, is important for strength
training effectively as well as moving fluidly in many athletic movements. Mobility is built through
training with full range of motion, which you will get from the program, and stretching.
The videos below show some good stretches that can be used as needed.
We do not need to pursue the flexibility of a gymnast or ballet dancer. We are really just trying to hit
some checkpoints and then maintain. There are a few standards shown in the videos.
Aim to meet those. If you do, doing a lot of stretching is unnecessary. You can use it to loosen up at
the end of workouts, but you do not need to pursue greater flexibility over time.
An example of stretch duration for a quick post workout stretch is a 3-second hold for 3 reps.
If you are nowhere near one or all of the standards, plan on putting some time into stretching daily to
increase range of motion. An example stretch duration that will actually increase flexibility is
a 10-second hold for 6 repetitions.
The program is 8 weeks long. However, it’s meant to be run over and over until your desired level of
bounce and jackedness is attained. In fact, it’s highly recommended you do this.
You’re going to need to know your 1 rep max (1rm) for your squat and bench press for this
program to get the most out of it. You’re also going to want to find a way to measure your vertical jump.
That could be using a vertec, a jump mat, or touching a spot on a backboard/wall/roof. It doesn’t matter
how, but find a way to know where you’re starting so that you can measure your progress.
Record it on camera! You’ll be happy you did when you see your progress.
In the final week, you will retest your 1RM for squat and & bench 1RM. You can then begin
JUMPING JACKED again with your new PR’s driving your program. Your best jumps will almost
certainly come during or after your deload weeks.
Do this enough times in a row and you will certainly jump higher,
and indeed, get jacked.
**RPE—or the Rate of Perceived Exertion—is a scale used to identify the intensity of your exercise
based on how hard you feel (or perceive) your effort to be. The RPE scale typically runs from 0 to 10,
with zero being literally nothing and 10 being the hardest you could possibly exert yourself.
-For exercises without weight recommendation, find a good challenging weight that allows you to
complete the sets with GOOD form. Do NOT reach failure on any set.
-In the reps (weight) column, 3x5 (RPE 8) means 3 sets of 5 reps with a weight that feels like 8 out of 10
difficulty. 4x5 (50%, 60%, 70%, 80%) means 4 sets of 5 with those percentages of your 1RM.
-All percentages on lower body exercises refer to your 1RM deep squat. All percentages for upper body
refer to your 1RM bench press.
Rest periods between sets and exercises should be as long as necessary to recover for the next set
and/or circuit. When in doubt, rest longer. Don’t sacrifice quality in lieu of shorter rest periods.
None of the training methods in the program are enhanced by finishing the workouts faster.
PHASE ONE WEEK ONE DAY ONE
Circuit
Circuit
Circuit
Workout
Pull Ups 3x5 2-3 minutes
(bodyweight, 2 sets at RPE 8)
Pull Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
a. Chest Flys 2x15 1-2 minutes
Circuit
Circuit
Circuit
Circuit
Circuit
Workout
Pull Ups 4x5 2-3 minutes
(bodyweight, 3 sets at RPE 8)
Pull Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
a. Chest Flys 2x12 1-2 minutes
Circuit
Circuit
Circuit
Circuit
Workout
Pull Ups 5x5 2-3 minutes
(bodyweight, 4 sets at RPE 9)
Pull Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
a. Chest Flys 3x10 1-2 minutes
Circuit
Circuit
Circuit
Circuit
Circuit
Circuit
Workout
Chin Ups 3x5 (bodyweight, 2 sets at RPE 8) 2-3 minutes
Chin Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
Circuit
Circuit
Circuit
Circuit
Circuit
Workout
Chin Ups 4x5 (bodyweight, 3 sets at RPE 8) 2-3 minutes
Chin Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
Circuit
Circuit
Circuit
Circuit
Workout
Chin Ups 5x5 (bodyweight, 4 sets at RPE 9) 2-3 minutes
Chin Ups 1xAMRAP (bodyweight) 4-5 minutes
Circuit
Circuit
Circuit
Circuit