samurai jack jump good

Samurai jack jump good training
In one of the episodes jack meet up with a group of apes (and a ape man) with amazing jumping ability, and lets be honset, who wouldnt want to jump like that. as training they strap a huge rock to his back, and has to train carrying it.

for this workout i am going to make something called the "manga method". unlike normal gym training where you lift a weight a few times, then increase the weight. In manga/anime/comics however, they take a weight and get used to it. (like doing more and more pushups) so here are both versions.

Jump Good Gym Method:
5x5 deep squat

3x10 walk lunge

3x10 backwards lunge

3x10 weighted pullups

3x10 shoulder press

5x5 kickbacks

3x10 calf raises

5x5 step ups

2x15 wall squat

3x5 hamstring curl

2x5 one legged leg press

3x5 clean and jerk

3x5 squat jump weight

2x10 lunge jump weight

2x10 split squat jump weight

2x15 pistol squat

2x15 one legg hip raise

2x15 weighted back extensions

2x10 box squat jump

2x15 frog jumps

2x10 box jump

2x10 step up jump

4x5 hurdle jump

2x5 depht jump

2x10 bounding

Jump Good manga method

(take a weigth, where you are stuck in a deep squat position, and add ancle and calf weights)   be carefull

3x1,5km duck walk (1mile)

3x400m uphill duck walk

3x200m millitary crawl

3x200m bear crawl

whan able to stand (strength)

3x1,5km walk (1 mile)

3x10 leg press (with the same weight as you are carrying)

5x5 calf raises

5x6 walking lunges (half lunges)

5x5 step ups (smaller steps=easier) keep heel at ground.

3x5 vertical pulls/horixontal pulls

3x5 wall pushups/incline pushups

when able to jump 6inches (explosiveness)
(on jumps here, squat down, count to three, then jump as high as jou can)

5km run (3 miles)

5x100m hill run

3x10 jackknife pulls/ half pullups (try hanging in an L-form)
3x10 half pushups/pushups

3x4 one legged squat jump

3x5 deep squat jumps

5x5 one legged calf raises

2x6 side to side jumps

2x5 box jumps (suat onto a box, then jump)

2x100m high knees

3x4 lunge jump (each leg)

100 deep squats

50 squat jumps

100 step up jumps

When able to move "relativily" freely (speed)
Run 10km (6 miles) on hilly terrain
2x800m uphill run
3x100m power skips
3x100m skater jumps
3x100m walking lunges (forwards and backwards)
2x60m frog jumps
2x60m bounding
2x60m duckwalk
2x60m calf jumps
2x60m sprint
2x60m one legged jumps
3x10 onto box jumps
3x10 step up jumps
3x10 pullups/close gripp pullups
3x10 pushups/judo pushups
3x10 hurdle jumps
3x10 depth jumps (be carefull)

enjoy