Vertical Jump

Strength

3 weeks / 5 days per week

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

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

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

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

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

6 reps

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

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

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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Vertical Jump

Strength

3 weeks / 5 days per week

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

Reviews

0 reviews

Week 1

Day 1

Squat

Romanian Deadlift

Reverse Lunge

Nordic Hamstring Curl

Seated Calf Raise (Machine plate loaded)

Max Effort Sprint

Single Leg Broad Jump

Single Leg Box Jump

Day 3

Dumbbell Pause Jumps

Split Squat (Dumbbell)

Hatfield Good Morning

Isometric Lunge

Plank

Pogo Hops

Heiden Jumps

Day 5

Trap Bar Deadlift

Bulgarian Split Squat

Glute 45 degree Hyperextension

Single Arm Single Leg RDL

Single Leg Standing Calf Raises

Build Up Sprint

Bounding

Power Skips

Day 2

Bench Press

T-bar Row (Machine plate loaded)

Triceps Dip

Curl (Dumbbell)

Ab Wheel

Day 4

Pull-up

Pulldown (Cable)

High Incline Dumbbell Press

Dumbbell Y Raise

Fly (Cable)

Week 2

Day 1

Squat

Romanian Deadlift

Reverse Lunge

Nordic Hamstring Curl

Seated Calf Raise (Machine plate loaded)

Max Effort Sprint

Single Leg Broad Jump

Single Leg Box Jump

Day 3

Dumbbell Pause Jumps

Split Squat (Dumbbell)

Hatfield Good Morning

Isometric Lunge

Plank

Pogo Hops

Heiden Jumps

Day 5

Trap Bar Deadlift

Bulgarian Split Squat

Glute 45 degree Hyperextension

Single Arm Single Leg RDL

Single Leg Standing Calf Raises

Build Up Sprint

Bounding

Power Skips

Day 2

Bench Press

T-bar Row (Machine plate loaded)

Triceps Dip

Curl (Dumbbell)

Ab Wheel

Day 4

Pull-up