This is a great training routine for the serious athlete who are already training intensely but want to elevate their performance.  Great for team sports players, as well as individuals, like boxers, swimmers, and tennis players. 

This routine will lead to serious increases in explosive strength and speed.  You will surely be jumping higher and further while running faster and more effortlessly.  Strength will undoubtedly increase in addition. 

The great thing about this routine is you don’t need much space and can perform this at home with very little equipment.

Take no rests between each exercise.  Rest 2 minutes at the end of each circuit

Circuit 1

• Depth jumps: 5 jumps.
• Chest Pass (Medicine Ball): 15 passes
• Explosive Medicine Ball Sit up: 12 reps

Circuit 2

• Explosive jumping squats: 10 reps
• Lying bench press throw (Medicine Ball): 15 throws
• Explosive Medicine Ball leg raises: 15 raises

Circuit 3

• Jump on and between two benches: 15 jumps
• Overhead pass with Medicine Ball: 15 passes
• Jump rope quickly for 1 minute

Repeat for a total of 2-4 more times.

• Bio
• Latest Posts

Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

Latest posts by Matt (see all)

• The Summer Slim Down Workout Part 2 - May 21, 2013
• Video – Afterburner Ab Workout - May 14, 2013
• The Summer Slim Down Workout Part 1 - May 14, 2013