Week 3-The 12 Week Performance Project, Putting Force to Use With Plyo’s

We all want to be strong and have great force, not only in our workouts, but in our life, too! However, if we never apply this strength or force, how do we know if it

works? We don’t even know if the attainment of force was worth it, or if we will need more to reach our goals.

This next week will be the beginning of the application process.

From here on out we will stand together, uniting against all odds and statistics to show the world we mean business through our application of force!

Through our hard work and dedication, we will create a new norm.

This norm will be fitness!

Mental-Nutritional-Exercise-Recovery-Guidance

All Five Aspects of Fitness will be reached as we continue to dedicate and recommit our priorities, lifestyle, and time to perform the way we were intended!

Week 3′s plyometric work will be attuned with bodyweight work from the first week and topped off with some of last week’s force for continued development and maintenance.

During the last two weeks, we have been blessed with outstanding support, encouragement, and competition, and thus, we have seen incredible feats, amazing improvement, and heart-pumping performance!

So without further ado, here are this week’s challenges:

Monday: Vertical Jump (3 attempts), Triple broad Jump for distance (must land and stick every jump, no hand touches or stutter steps, 3 attempts only), Single Leg Lateral Bound for distance (from right foot to left and from left foot to right, 3 attempts each, must stick landing)

Tuesday: 40m Dash, Russian Twist Ground touches with 8lb MB in 6 sec, Head-to-toe touches (From lying to situp, 8lb MB touches ground above head and ground between feet) as many as you can in 6 seconds

Wednesday: Power Push vertical on wall, measured from ground to the highest point you hand can touch on the wall using the push-up as your vertical, don’t smack your face on the ground…that would suck), Hand stand timed (one against the wall and one free standing)

Thursday: Line hops are with your feet together for the fwd-bkwd and side-to-side, and they are performed as a rotation with your feet double shoulder width apart, feet on either side of the line for the horizontal. Fwd-Bkwd, Side-to-side, and rotationals 3 attempts as many as you can in 6 seconds

Friday: Reverse Med Ball toss for distance (measured on first bounce) with an 8lb MB, Right and Left Wall-offs (5 feet from the wall and standing with your right or left side facing the wall, throw the ball against the wall and catch it as many times as you can) in 6 seconds with an 8lb MB

Don’t be stupid with these exercises. Always consult your physician before you start an exercise program. Don’t blame me, Aaron Guyett or Innovative Results if you get hurt. You chose to do it, and you probably should have paid more attention to what you were doing. There is my waiver.

Excited to see your accomplishments, and I would love to see another trainer or gym try to out-average or out-perform IR’s trainers and clients…

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