AIR FORCE 11
This is a program that will work. and it has the same num. of reps and sets so it is easy for you to follow. If the weight training gets to easy just add more weight. First to do the program you have
to have the following things : ankle weights, a descent weight set, a bench , and a jump rope. You
can eliminate the arm excercises.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 atleast for 6 hours.
Here is the program.


MONDAY
Stretch Quads, Hamstring, and Calfs
Jump rope (on toes) 600 reps
Power Cleans 3x20
Squats 3x20
Dumbbel Lunges 3x20
Standing Toe Raises 3x20
Leg Exstentions 3x20
Leg Curls 3x20
Bicep Curls 3x20
Bench Press 3x20
Squat without any weight 3x1min
calf raises without weight 3x2 min
Calf Raises 3x20
Leg Raises 3x20
crunches 4x30
Weighted Jump Squats 3x20


Tuesday
Stretch quads hamstring calfs
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