Get Up

Building maximal strength and hypertrophy is a staple in our programs. We also harp on building explosive strength and athleticism in our athletes. We incorporate an upper and lower body dynamic day. Dynamic lifts are using submaximal weights and lifting them as fast as possible. We like to do that using accommodated resistance with chains and bands. Our athletes also perform plyometrics on dynamic days such as box jumps, broad jumps, and vertical jumps. We like to break these up into three week waves. It would look something like this:

Week 1: Squat w/ bands 45% of 1RM- 8x2
Week 2: Squat w/ bands 50% of 1RM- 8x2
Week 3: Squat w/ bands 55% of 1RM- 8x2
Week 1: Broad Jump- 10x1
Week 2: Box Jump- 10x1
Week 3: Squat into Box Jump- 10x1

We will continue to do waves like this with all kinds of variations. Here are some athletes performing plyometrics.


Squat into Box Jumps


50" Box Jumps