Vertical Jump Program
Objective: To increase vertical jump height over a 3-month period by building
foundational strength, then converting this strength into power and
explosiveness
Frequency: Two days per week of strength and power training, plus one
additional day focused on jump training to directly improve explosive
movement, ensuring a comprehensive approach to advancing vertical jump.
Welcome: This is how I’ve worked out to increase my vertical and
become a more explosive athlete. The exercises I show have
improved my vertical by over 10 inches and I believe they can
elevate yours too. It’s broken up into three parts that all
serve a specific purpose helping us get strong, powerful and
explosive. By training the right way anyone can jump higher it
just takes effort. Are you willing to put in the necessary work?
If you are please continue.
WEEKS 1-4 : Building a foundation
MONDAY
EXERCISE REPS/SETS
5-10 min including bike/walk and
dynamic stretches
Example:
- 5 minute on bike, Quad stretch,
Cradle walks, Toe Touches, High
Dynamic Warmup
Knees, Butt Kicks, Skips for
height, Leg swings
Do what works for you and gets you
ready to perform in the gym.
Superset:
5 sets of 5 reps (build up to heavy
sets)
- Front Squat Example:
Set 1: 135 lbs set 2: 185 Set 3: 225
Set 4: 225 Set 5: 205
- Box Jumps 5 sets of 5 reps
Deadlifts 3 sets of 6-8 reps
Lunges 3 sets of 8-12 reps
Leg Curls or Nordics 3 sets of 8-12 reps
Superset:
- Calf Raises 3 sets of 8-12 reps
- Tibialis Raises 3 sets of 8-12 reps
WEDNESDAY (JUMPING DAY)
Starting to introduce jumping slowly as we develop a solid base of
strength.
EXERCISE REPS/SETS
Dynamic Warmup 10 minutes
Pogo Jumps 4 sets of 15-20 seconds
Standing Jumps 4 sets of 4 reps
2 Step Jumps 4 sets of 4 reps
Core / Stretch
FRIDAY (LEG DAY 2)
EXERCISE REPS/SETS
Dynamic Warmup 5-10 minutes
Superset:
- Front Squat 5 sets of 5 reps
- Box Jumps 5 sets of 5 reps
Deadlifts 3 sets of 6-8 reps
Lunges 3 sets of 8-12 reps
Leg Curls or Nordics 3 sets of 8-12 reps
Superset:
- Calf Raises 3 sets of 8-12 reps
- Tibialis Raises 3 sets of 8-12 reps
WEEKS 5-8: Getting Powerful
Now we move on to the next stage of this routine and
introduce more explosive exercises as well as increase how
much we’re jumping. Remember to prioritize form here and
focus on moving the weight with controlled yet explosive
power. By training with good technique and intensity we are
sure to see improvements while staying healthy.
SUNDAY (LEG DAY 1)
EXERCISE REPS/SETS
Warm-up 5-10 minutes
Box Jumps:
- Standing 4 sets of 4 reps
- Two Step 4 sets of 4 reps
Hang Cleans 4 sets of 4 reps
Bulgarian Split Squats 4 sets of 6-8 reps
Superset:
- RDL's 3 sets of 6-8 reps
- Glute-Ham Raise 3 sets of 6-8 reps
- Explosive Calf Raises 3 sets of 12 reps
WEDNESDAY (JUMPING DAY)
EXERCISE REPS/SETS
Warm-up 5-10 minutes
Pogo Jumps 4 sets of 15-20 seconds
Single Leg Hops or Bounds 4 sets of 4 reps each leg
2 Step Jumps 4 sets of 4 reps
Loaded Jumps 4 sets of 4 reps
Core / Stretch
FRIDAY (LEG DAY 2)
EXERCISE REPS/SETS
Warm-up 5-10 minutes
Box Jumps:
- Standing 4 sets of 4 reps
- Two Step 4 sets of 4 reps
Hang Cleans 4 sets of 4 reps
Bulgarian Split Squats 4 sets of 6-8 reps
Superset:
- RDL's 3 sets of 6-8 reps
- Glute-Ham Raise 3 sets of 6-8 reps
- Explosive Calf Raises 3 sets of 12 reps
WEEKS 9-12: Explode
We now move to an even more explosive style of training and
jump a lot more. Focused on getting reactive and bouncy.
SUNDAY (LEG DAY 1)
EXERCISE REPS/SETS
Warm-up 5-10 minutes
Superset:
- Back Squat 4 sets of 4 reps
- Assisted Jumps 4 sets of 4 reps
Depth Jumps 4 sets of 4 reps
Power Cleans 5 sets of 3 reps
Seated Pistol Squats 3 sets of 6-8 reps
Nordics 3 sets of 6-8 reps
KettleBell Swings 3 sets of 8-12 reps
WEDNESDAY (JUMPING DAY)
EXERCISE REPS/SETS
Warm-up 5-10 minutes
Standing Jumps 4 sets of 4 reps
2 Step Jumps 4 sets of 4 reps
Max Height Jumps 15 jumps, rest 60 sec in between
Sprints 5 x 30-meters, rest 2-3 min between each sprint
Core / Stretch
FRIDAY (LEG DAY 2)
EXERCISE REPS/SETS
Warm-up 5- 10 minutes
Superset:
- Back Squat 4 sets of 4 reps
- Assisted Jumps 4 sets of 4 reps
Depth Jumps 4 sets of 4 reps
Power Cleans 5 sets of 3 reps
Seated Pistol Squats 3 sets of 6-8 reps
Nordics 3 sets of 6-8 reps
KettleBell Swings 3 sets of 8-12 reps
Okay, you should be able to Eastbay now.
