Air Force Jump Program
You can eliminate the arm exercises. You don’t have to do the number of jump ropes instructed but no less than 300. You should walk around in 10 pound ankle weights as much as you can at least for 6 hours.
Here is the program.
Monday Stretch Quads, Hamstring, and Calves Jump rope (on toes) 600 reps Power Cleans 3×20 Squats 3×20 Dumbbell Lunges 3×20 Standing Toe Raises 3×20 Leg Extensions 3×20 Leg Curls 3×20 Bicep Curls 3×20 Bench Press 3×20 Squat without any weight 3x1min Calf rises without weight 3×2 min Calf Raises 3×20 Leg Raises 3×20 Crunches 4×30 Weighted Jump Squats 3×20
Tuesday Stretch quads hamstring calves Jump rope (on toes) 600 reps Sprint 3x40yards Rim Jumps 3×20 Tuck Jumps 3×20 Depth Jumps 4×10 Stand on a bench step off the bench backward then explode back up on the bench 3×20 Squat without weight 3x1min. Calf Raises without weight 3x2min
Wednesday Squat without weight 3x1min. Calf Raises without weight 3x2min
Thursday same as Monday
Friday same as Tuesday