8-week training system + online support
A progressive bodyweight-based program designed to improve vertical jump, horizontal power, sprint ability, elasticity, and explosive athletic movement - with three online coaching sessions every week.
How it works
The program begins with lower-impact, higher-volume training that builds technique, strength, coordination, foot stability, and work capacity. As your body adapts, exercise volume falls while impact and intensity increase.
Every jump and sprint is performed with purpose. Early weeks teach the movement; later weeks ask you to express more speed, height, distance, and power.
Complete program synopsis
Open the original five-page guide for Coach Bronny's full explanation of the program structure, training phases, technique priorities, recovery, equipment, and exercise guidance.
Current website pricing and support apply: $200, including three online coaching sessions per week.The eight-week progression
Weeks 1-3
Three non-consecutive sessions develop pogo mechanics, horizontal force, vertical force, coordination, tendon resilience, and work capacity. Most safe movements may be performed barefoot or in socks to strengthen the feet and lower legs.
Week 4
Sprint training begins at prescribed percentages of maximum speed. Single-leg bounds and hurdle jumps raise the impact and coordination demands while quality stays more important than volume.
Weeks 5-6
Sets rise as repetitions fall. The focus shifts toward reactivity, jump height, jump distance, and speed endurance. Longer sprint sessions and shorter recoveries build stamina before the final peak.
Weeks 7-8
Training drops from three days to two, but each session becomes more demanding. Shorter, faster sprint work combines with maximal horizontal and vertical force exercises, including Cycle Cycle + Cycle Cycle bounds.
What you need
Most exercises use body weight. Helpful additions include dumbbells, a medicine ball or other safe resistance, a 50-meter measuring tape, and access to a track, football field, bleachers, or a secure curb.
Train smart
A structured warm-up is not included in the program, but a thorough dynamic warm-up is required before every session. It prepares muscles, tendons, and the nervous system for explosive movement.
Never perform the sessions on consecutive days. Allow at least 24 hours between workouts and prioritize control before adding speed or intensity.
Performance qualities
Ready to get explosive?
Your $200 program includes three online sessions per week with Coach Bronny for technique guidance, accountability, warm-up support, and individualized sprint and jump coaching.
Get the program for $200 ↗