Vertical Jump

Strength

3 weeks / 5 days per week

This is a program that focuses on increasing your vertical jump and general athleticism.

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Week 1

Day 1

Squat

Assistance
3 x 4 reps

Romanian Deadlift

Assistance
3 x 5 reps

Reverse Lunge

Assistance
3 x 6 reps

Nordic Hamstring Curl

Assistance
3 x 3 reps

Seated Calf Raise (Machine plate loaded)

Assistance
2 x 10 reps

Max Effort Sprint

Assistance
6 x 10 reps

Single Leg Broad Jump

Assistance
2 x 3 reps

Single Leg Box Jump

Assistance
2 x 3 reps

Day 3

Dumbbell Pause Jumps

Assistance
3 x 5 reps

Split Squat (Dumbbell)

Assistance
3 x 6 reps

Hatfield Good Morning

Assistance
3 x 6 reps

Isometric Lunge

Assistance
2 x 10 reps

Plank

Assistance
2 x 10 reps

Pogo Hops

Assistance
2 x 10 reps

Heiden Jumps

Assistance
2 x 10 reps

Day 5

Trap Bar Deadlift

Assistance
4 x 4 reps

Bulgarian Split Squat

Assistance
3 x 5 reps

Glute 45 degree Hyperextension

Assistance
3 x 6 reps

Single Arm Single Leg RDL

Assistance
3 x 5 reps

Single Leg Standing Calf Raises

Assistance
2 x 20 reps

Build Up Sprint

Assistance
6 x 10 reps

Bounding

Assistance
3 x 10 reps

Power Skips

Assistance
3 x 10 reps

Day 2

Bench Press

Assistance
4 x 6 reps

T-bar Row (Machine plate loaded)

Assistance
4 x 5 reps

Triceps Dip

Assistance
2 x 15 reps

Curl (Dumbbell)

Assistance
2 x 15 reps

Ab Wheel

Assistance
3 x 9 reps

Day 4

Pull-up

Assistance
5 x 5 reps

Pulldown (Cable)

Assistance
5 x 12 reps

High Incline Dumbbell Press

Assistance
5 x 6 reps

Dumbbell Y Raise

Assistance
2 x 15 reps

Fly (Cable)

Assistance
2 x 15 reps

Week 2

Day 1

Squat

Assistance
4 x 4 reps

Romanian Deadlift

Assistance
3 x 5 reps

Reverse Lunge

Assistance
3 x 8 reps

Nordic Hamstring Curl

Assistance
3 x 3 reps

Seated Calf Raise (Machine plate loaded)

Assistance
2 x 10 reps

Max Effort Sprint

Assistance
7 x 10 reps

Single Leg Broad Jump

Assistance
3 x 3 reps

Single Leg Box Jump

Assistance
3 x 3 reps

Day 3

Dumbbell Pause Jumps

Assistance
4 x 4 reps

Split Squat (Dumbbell)

Assistance
4 x 6 reps

Hatfield Good Morning

Assistance
3 x 6 reps

Isometric Lunge

Assistance
2 x 10 reps

Plank

Assistance
2 x 10 reps

Pogo Hops

Assistance
2 x 10 reps

Heiden Jumps

Assistance
3 x 10 reps

Day 5

Trap Bar Deadlift

Assistance
4 x 4 reps

Bulgarian Split Squat

Assistance
3 x 5 reps

Glute 45 degree Hyperextension

Assistance
3 x 6 reps

Single Arm Single Leg RDL

Assistance
3 x 6 reps

Single Leg Standing Calf Raises

Assistance
2 x 20 reps

Build Up Sprint

Assistance
7 x 10 reps

Bounding

Assistance
3 x 10 reps

Power Skips

Assistance
3 x 10 reps

Day 2

Bench Press

Assistance
4 x 6 reps

T-bar Row (Machine plate loaded)

Assistance
4 x 5 reps

Triceps Dip

Assistance
2 x 15 reps

Curl (Dumbbell)

Assistance
2 x 15 reps

Ab Wheel

Assistance
3 x 9 reps

Day 4

Pull-up

Assistance
5 x 5 reps

Pulldown (Cable)

Assistance
5 x 12 reps

High Incline Dumbbell Press

Assistance
5 x 6 reps

Dumbbell Y Raise

Assistance
2 x 15 reps

Fly (Cable)

Assistance
2 x 15 reps

Week 3

Day 1

Squat

Assistance
4 x 3 reps

Romanian Deadlift

Assistance
3 x 5 reps

Reverse Lunge

Assistance
3 x 5 reps

Nordic Hamstring Curl

Assistance
3 x 4 reps

Seated Calf Raise (Machine plate loaded)

Assistance
2 x 15 reps

Max Effort Sprint

Assistance
8 x 10 reps

Single Leg Broad Jump

Assistance
3 x 3 reps

Single Leg Box Jump

Assistance
3 x 5 reps

Day 3

Dumbbell Pause Jumps

Assistance
4 x 3 reps

Split Squat (Dumbbell)

Assistance
4 x 5 reps

Hatfield Good Morning

Assistance
4 x 5 reps

Isometric Lunge

Assistance
2 x 10 reps

Plank

Assistance
2 x 10 reps

Pogo Hops

Assistance
2 x 10 reps

Heiden Jumps

Assistance

10 reps

10 reps

10 reps

6 reps

Day 5

Trap Bar Deadlift

Assistance
5 x 4 reps

Bulgarian Split Squat

Assistance
3 x 5 reps

Glute 45 degree Hyperextension

Assistance
3 x 6 reps

Single Arm Single Leg RDL

Assistance
3 x 8 reps

Single Leg Standing Calf Raises

Assistance
2 x 20 reps

Build Up Sprint

Assistance
8 x 10 reps

Bounding

Assistance
4 x 10 reps

Power Skips

Assistance
4 x 10 reps

Day 2

Bench Press

Assistance
4 x 6 reps

T-bar Row (Machine plate loaded)

Assistance
4 x 5 reps

Triceps Dip

Assistance
2 x 15 reps

Curl (Dumbbell)

Assistance
2 x 15 reps

Ab Wheel

Assistance
3 x 9 reps

Day 4

Pull-up

Assistance
5 x 5 reps

Pulldown (Cable)

Assistance
5 x 12 reps

High Incline Dumbbell Press

Assistance
5 x 6 reps

Dumbbell Y Raise

Assistance
2 x 15 reps

Fly (Cable)

Assistance
2 x 15 reps

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