VERT SHOCK

pre-shock wee1 1
PRE-SHock Phase Week
day 1 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 90 secs
tuck jumps 2 sets 10 jumps 120 secs
horizontal bounds 3 sets 15 each side 120 secs
180 squat jumps 3 sets 10 jumps 90 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 2 sets reps rest

dynamic warm up
lateral high jumps 3 sets 20 jumps 90 secs
depth jump (both feet) 3 sets 8 jumps 120 secs
single leg box jumps 2 sets 8 each leg 90 secs
seated box jumps 3 sets 8 jumps 120 secs
cool down

day 3 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 4
recovery

page 1 thincpro.com
 VERT SHOCK
pre-shock wee1 1
PRE-SHock Phase Week
day 5 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 90 secs
tuck jumps 2 sets 10 jumps 120 secs
horizontal bounds 3 sets 15 each side 120 secs
180 squat jumps 3 sets 10 jumps 90 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

day 6 sets reps rest

dynamic warm up
lateral high jumps 3 sets 20 jumps 90 secs
depth jump (both feet) 3 sets 8 jumps 120 secs
single leg box jumps 2 sets 8 each leg 90 secs
seated box jumps 3 sets 8 jumps 120 secs
cool down

day 7 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
cool down

page 2 thincpro.com