12-Week Vertical Jump Program Trial Version (first 5 weeks of program)

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Stanley Lester
5 years ago
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Push yourself but be safe and don t get injured The most important muscles for vertical jump are the hips and core.

1 12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain movements and exercise are to vertical jump. Push yourself but be safe and don t get injured The most important muscles for vertical jump are the hips and core. They allow you to transfer the strength from your legs into lateral and vertical movements. Many people can squat high but lack hip flexor strength and explosion. Most of the exercises in this guide are common and should be easy to learn, some may take more time and additional research for you to perform. The most important thing to keep in your mind is that vertical jump is just pushing down into the ground. The stronger you can do this, the higher you will jump, additionally, the lighter you are on your feet, the higher you will jump. This program covers both aspects by combining strength and plyometric workouts. This program is designed for you to see an increase in your vertical after weeks 5 and 12. If you follow it 100% you should expect at least a 4 increase. After finishing the program. You should continue to develop areas which you were weak in. If you only workout for 1-2 weeks, you won t benefit so don t expect to see any huge gains. First, I will list all the exercises you will perform. Afterward, you will see the 12- week program. When performing these exercises, focus on explosion. This is key to developing a high vertical. You need to train your body to exert plenty of force during a short period of time. Back-extension o explode up into neutral position. Lower your back forward and

2 Hamstring o Take steps and try to touch your toes similarly to the fashion in the picture. Calve Stretch Hip flexor stretch

Squats Your overall goal should be to go ass to grass much lower than

Deadlift I suggest a trap bar as it focuses more on your hamstring and

3 Squats Your overall goal should be to go ass to grass much lower than the person in this image. o this is about how low you want to be. Lessen the weight if you need to. I recommend watching how to squat videos and how to fail squat videos. Deadlift I suggest a trap bar as it focuses more on your hamstring and is safer than traditional deadlifts I recommend you watch a YouTube video to understand the importance of proper form

4 Weighted Jumps o Using dumbbells or a trap bar. Squat down and jump up repeatedly. As soon as your feet hit the floor, you should be jumping again. (no breaks) Glute bridge Lie on your back, put the barbell just above your hip, press upward squeezing your glutes. Cable hip extension

You can also do this drill without alternating your feet, but jumping at the same time instead.

5 Lunges. Can be done with or without weight. Cable hip flexor isometric hold Quick feet Get into a basketball defensive stance. As quickly as possible, alternate your feet while increasing speed and keeping your hips below your but. You can also do this drill without alternating your feet, but jumping at the same time instead. (hammer hops) Depth jumps Find a box or bench about 12 or higher. Step off, and as soon as your feet hit the ground, jump up as high as you can. Try your hardest to minimize your time on the ground. Doing so helps train your body to explode upward when attempting a jump. You can combine this with box jumps

Hurdle jumps o Like bounds, but tuck your legs in as you jump and focus more on jumping upwards rather than forwards.

6 Box jumps Self-explanatory, find a box or platform and attempt to jump onto it. Bounds Jump for distance. As soon as you hit the floor, jump again. Hurdle jumps o Like bounds, but tuck your legs in as you jump and focus more on jumping upwards rather than forwards. Tuck Jumps Jump as high as you can while tucking your legs up to your chest. As soon as you hit the ground, jump back up. Sprints Run as fast as you can. Go for ½ a football field distance. If not available, do quick feet for 30 seconds instead Hold this position for as long as possible. Form > time

7 12-week program Week 1 Week one is the initial shock week. You will perform squats 5 days in a row along with your upper body and deadlifts. No plyometrics this week. Feel free to add any upper body exercises to days that say, upper body but do not substitute or add any leg workouts. Additionally, do not skip the ab workouts. I highly encourage staying active this week by playing basketball if your body isn t too sore. DO NOT EXCEED 3 MINUTES OF REST BETWEEN SETS. Week 1 squat progression is as Follows. 10 reps barbell only, then increasing weight each set. Go 10/10/8/6/3/3/2/1. Remember to be safe and make sure you ve mastered how to fail on a squat rack properly. During week 1. You will only perform Pause squats. Meaning when you perform your squat, you hold the down position for 1-3 seconds, then explode upward & driving your knees out. Monday Tuesday Wednesday Thursday Friday 2sets/15 reps 2sets/15 reps 2sets/15 reps 2sets/15 reps 2sets/15 reps hamstrings steps hamstrings hamstrings steps hamstrings hamstrings steps steps steps Hip Flexor stretch Hip Flexor stretch Hip Flexor stretch Hip Flexor stretch Hip Flexor stretch Squats follow above Squats Squats Squats Squats progression Glute Bridge 3 sets/5 reps 4 sets/ 1 min 2/ 20 sec steps 2 sets/10 Pull-ups + any upper body 3 sets/1min 2/ 20 sec steps 2 sets/10 Rest Or any upper body rest 2/ 20 sec steps 2 sets/10 Deadlift 5 sets/5 reps 1 set/ Max Hip Flexor Stretch 2/ 20 sec steps 2 sets/10 Glute Bridge 3 sets/ 5 reps 4 sets/ 1 min 2/ 20 sec steps 2 sets/10 When weight training. Use enough weight to push yourself but maintain proper form. Focus on explosion and lowering the weight. Try to increase weight in each set. When performing single leg exercise, you are working out each leg. Ex/ 2/6 means 2 sets of 6 reps each leg.

8 Week 2 Use Saturday and Sunday to REST. If you did not you will not perform well during this week. In addition to stretching, you should ice your knees and sore muscles or take a hot bath or both. If your gym has a hot tub use it as often as possible. It will help you recover faster and promote strength growth. Week 2 will introduce hip strengthening exercises and some plyometrics. The goal of plyometrics is to teach you to be light on your feet and get off the ground quickly. When performing Squats this week. Start out with 10 reps of barbell + small increase in weight. Then work up to 3-5 sets of 5. Not pause squats, but lowering the weight under control(quickly) and raising it quickly. Focus on form. The weight is not important, the form is. Monday Tuesday Wednesday Thursday Friday & Saturday Sunday Stretch/ice/heat Use the following Anything that s 2/15 days to rest or 2/15 sore. complete any upper 2/15 reps steps Hip flexor stretch Squats Glute bridge 3/5 4 /1:15 Hamstring Hip flexor stretch Hip flexor stretch Cable Hip extension 3/15 reps Cable Hip iso hold. 3/ 1 min Depth Jumps 4/8 jumps Box Jumps 4/5 jumps Weighted Jumps 3/8 Pull ups Any upper body workouts Light jump rope mins 3 / 1:15 steps Hip flexor stretch Squats Deadlifts 5/5reps Weighted Jumps 3 sets/ 5 jumps Cable hip isohold 1/30 sec Cable hip extension body workouts that you would like. Additionally, use these days to stretch Hip flexor stretch 2/30 sec Depth Jumps 4/8 jumps Weighted Jumps 3/8 Quick feet 3x 30 sec Quick feet hammer hops 3 x 30 sec Box Jumps 3/ 5 jumps Sprints 2 sets 1 set/ max Hip Flexor Hip flexor STRETCH Stretch Stretch EVERYTHING. QL Stretch you will be very sore after this workout

9 Week 3 This week will be much lighter than the previous two. You should still train with as much intensity as you can since you will have time to rest. During off days. Consider resting or performing your own upper body workouts. Please have at least 3 rest days (for your legs) during this week. Having said that, this week you should be aiming for personal bests on your squats and deadlifts. [at least a 10 lbs increase in weight] Be safe however, don t push yourself to your limits. But if you are still lifting the same amount of weight as week 1. You need to take a week off, and start over from the first week of this program. This is necessary if you find yourself unable to increase weight during this week. During this week, we will introduce a superset. This means that you perform all exercises within one box before resting. Tuesday hamstrings Static Depth Jump onto Box Jump 2/6 jumps Barbell Squat. No weight added (besides bar) 15 rapid repetitions Superset with 10 squat jumps (Like weighted jumps. However, the weight is on your back because of the barbell) You should be jumping your highest possible when performing these. Rest after performing both exercises after another. Complete 3 sets. Heavy Squats 5 reps Superset with depth jumps 2 reps complete 5 sets 1 set/ max Stretch all sore muscles Friday hamstrings Static Depth Jump onto Box Jump 2/6 jumps deadlift No weight added (besides bar) or light weight added if you feel no weight is too easy. 15 rapid repetitions Superset with 10 weighted jumps using either trap bar + weight or heavy dumbbells. You should be jumping your highest possible when performing these. Rest after performing both exercises after another. Complete 3 sets. Deadlifts 5 reps Superset with Box jumps 2 reps. Complete 5 sets 1 set/ max Stretch all sore muscles

10 Week 4 Many people following this program will not make it to week 4 without skipping workouts or not performing them with maximum intensity. If you did make it here, be proud of yourself and get ready for the toughest week of the program. Ironically, you will not be lifting much weight this week. Additionally, you should be able to perform these exercises outside on a soft surface. During rest days this week, I advise you to allow your body to completely recover. Try to avoid running too much. If you feel the need to exercise, I suggest minutes of light jump rope. Before starting the workout, familiarize yourself with a NEW set of exercises called Hip series Hip series link: Monday Tuesday Wednesday Friday Saturday (Gym Required) Hip series Hip series Hip series Hip series Hip series Depth Jumps 4 sets/ 8 jumps Bounds 4 set/ 15 jumps Sprints yards Superset with walking lunges 15 yards. 4 total sets 1-2 minutes of rest between sets Quick feet 15 sec superset with 15 seconds of Jumping as high as you can. 1 set Tuck Jumps 4/20 4/ 1:30 Quick feet same time 15 secs Superset with tuck jumps 15 secs Bounds Depth Jumps 4 sets/ 15 jumps. Focus on explosion 4 sets/ 8 jumps Hurdle Jumps. 4/ 5 jumps. Aim for height while moving approx. 4ft between jumps Quick Feet 15 sec Superset with 15 sec Tuck Jumps 1 set 4 sets/ 1:30 2/1 min Weighted Jumps 3/8 Lunges (with weight) 3/6 Hurdle Jumps 4 sets/ 5 jumps Box Jumps 4 sets/5 jumps Sprints yards Superset with walking lunges 15 yards. 4 total sets 1-2 minutes of rest between sets Tuck Jumps 4/20 jumps Cable Hip Extension 15 reps Superset with Cable Hip ISO hold 30 secs Complete 3 sets Squats 3 sets/ 15 rapidly 1 set/ 8 Pause squats 1 set/ 5 jump squats Box Jumps 4 sets/ 5 jumps Quick feet 15 sec superset with 15 seconds of Jumping as high as you can. 1 set Quick feet same time 15 secs Superset with tuck jumps 15 secs. 1 set 3x30 sec 4 sets/ 1:30 4 sets/ 1:30 4 sets/ 1:30 Stretch anything else sore Stretch any sore muscles Stretch any sore muscles Stretch any sore muscles

11 Week 5 Week 5 will be a return to the weight room. You will perform squats and deadlifts on Monday and Friday. On Wednesday, you will perform a plyometric workout. Tuesday and Thursday should be used for rest or upper body work; however, if you are not incredibly sore, feel free to play basketball and practice your jumping. Saturday and Sunday, you should allow your legs to completely recover. After this Sunday, you will see a noticeable increase in your vertical jump. If you have increased your vertical jump by approximately 4 or more, please send me a before/after video. Then I will send you the final 7 weeks of the program. Monday Wednesday Friday s s s Squats 1x1 Barbell only 1x1 barbell + 45lbs 3x5 85% of your max 1x5 Jump Squats 30% of max Depth jumps into box jumps 4 sets 10 jumps Superset with Tuck Jumps 20 jumps Squats 1x1 Barbell only 1x1 barbell + 45lbs 3x5 85% of your max 1x5 Jump Squats 30% of max Deadlifts 5/ 5 reps 60-80% of your max Bounding Jumps 4/ 15 jumps Deadlifts 5/ 5 reps 60-80% of your max Cable Hip extension 3/ 15 Hurdle Jumps 4/ 5 Jumps Cable Hip extension 3/ 15 Cable Hip ISO hold s Lunges 3 sets/ 10 lunges Cable Hip ISO hold s 1 set/ max (aim for 4 mins) Hip Series 1 set/ max (aim for 4 mins) 4 sets/ 1:30 Stretch all sore muscles Stretch all sore muscles Stretch all sore muscles

2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week

2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week It is important to note that during the 4 th week of each phase the plyometric session is dropped. This is perfectly fine and will actually enhance your explosiveness as the lower volume will allow you