Originally Posted by VeRt LeGeNd

yeh you got a point. Today i was gonna try a customized week i am gonna try that i made my self, it would be something like this:

Low Pogo Jumps 3/20 seconds
High Pogo Jumps 3/20 sec
50-Rep Rhythm Sqauts using 90% of 1rm 1/50
2 legged depth jump (highest vj plus 10 inches) 3/10
1 Legged Depth Jump (highest vertical jump/2 per leg) 3/15
S/l Calf Jump Curl 2/25
S/L Calf Jump 2 /25
S/L Flying Step-up (per Leg at knee level) 3/16
Maximum Height Jump 2/20
Glute Ham Raise 5/10,8,6,4,4
1-foot calf raise (per leg) (with 5lb weights) 2/20
1-legged Box Jumps (per leg) 2/5 (highest vj/2)
Altitude Jump Using 2 legs VJ+3 inches 2/7
1-legged altitude jump (highest vj/2 +3 inches) 2/7 per leg