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 3x20 Squats 3x20 Dumbbell Lunges 3x20 Standing Toe Raises 3x20 Leg Extensions 3x20 Leg Curls 3x20 Bicep Curls 3x20 Bench Press 3x20 Squat without any weight 3x1min Calf rises without weight 3x2 min Calf Raises 3x20 Leg Raises 3x20 Crunches 4x30 Weighted Jump Squats 3x20
Tuesday Stretch quads hamstring calves Jump rope (on toes) 600 reps Sprint 3x40yards Rim Jumps 3x20 Tuck Jumps 3x20 Depth Jumps 4x10 Stand on a bench step off the bench backward then explode back up on the bench 3x20 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