Introduction
Here is a program for increasing your vertical jump. It is NOT a complete program for athletes... Even those athletes who need great jumping ability will have to engage in conditioning, sport specific skill training, speed training and even other exercises in the weight room.
The sole purpose of this program is to increase your vertical jump, but if you are an athlete, don't fall into the trap of believing that this program is the only one you need! Instead, look for other programs that will be specifically designed for your sport. Those programs will also improve your vertical jump, but will also give you the tools you need to achieve athletic excellence!
The program is set over quite a long period of time. To do things right, you must acquire a certain level of fitness to use the upper levels of this program... Rome wasn't built in a day, man must crawl before he can walk, and walk before he can run.... The same can be said about plyometrics -- which is the best way to increase your vertical jump! Do not skip workouts or cycles! Otherwise, "The Profits of Doom" who say plyometric training is dangerous may indeed be correct!
So if this program is to increase your vertical jump, why are upper body exercises included? Doesn't a great vertical involve the legs? True, the legs and hips are the main movers, but research suggests that the arm swing can involve as much as 5% of your velocity while jumping. Have doubts about this?
Try this simple experiment: Stand still and swing your arms up hard. Did you feel yourself lift upward at all? Perhaps you didn't get off the ground, but you should've felt some upward movement. Perhaps even some of your body parts jiggled a bit!
That brings up another point: If too much jiggled, perhaps losing some bodyfat is in order! No matter how strong you are or how explosive you are, your vertical jump will always be terrible if you are overweight! Why carry the excess luggage? If this is the case, follow the zig zag diet program and get rid of that excess luggage!
Many of the exercises will not have assigned percentages or weights. Even if they do, please remember the almighty rule of THE LAW OF INDIVIDUAL DIFFERENCES! Numbers aren't Holy, neither are percentages... What is important is that you are progressing upwards. As a general rule, increase the weight of the exercises which aren't assigned percentages 5 lbs every 3rd week.
OF URGENT IMPORTANCE!!!! See a doctor before engaging in any exercise program! I know you've heard that before, but it is with good reason! EVERY athletic team in the nation has physicals before they allow any athlete to engage in team training. If it's good enough for those folks, it's good enough for you!
Furthermore, if you are an athlete and have a strength coach, I strongly advise you to follow his or her program. They have a plan, and for a plan to work it must be followed. I invite you to show them this program, but your strength coach will have a program suited for you as an individual which must be followed.
Mesocycle 1: Set Your Foundation!
Before you are ready to start training with Plyometrics, you must gain a foundation of strength! Conventional wisdom states that you should be able to squat 1.5 times your body weight before you engage in plyometrics. While this is true, it may NOT be taken for granted that you are ready even if you can squat this weight.
The muscles may be strong enough, but the bones, tendons, ligaments and joints may still not be ready. Mesocycle 1 is designed to prepare you for such training -- in other words, to give you the necessary tools for further training! THIS MUST BE DONE FIRST!
Before you begin, establish your 1RM's for the lifts that require such as well as noting your present vertical jump. See Note 3.
Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6 / Week 7 / Week 8 / Week 9 / Week 10 / Week 11 / Week 12 / Week 13 / Week 14 / Week 15 / Week 16 / Week 17 / Week 18 / Week 19 / Week 20 / Week 21
Week 1
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% |
6 6 |
1 3 |
|
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 75% | 5 | 5 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% |
6 6 |
1 3 |
|
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 2
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% |
6 6 |
1 3 |
|
| Bench | 50% 60% 70% |
6 6 6 |
1 1 3 |
|
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 80% | 5 | 5 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% 70% |
6 6 6 |
1 1 3 |
|
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 3
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% |
6 6 |
1 3 |
|
| Bench | 50% 65% 75% |
6 6 6 |
1 1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 90% | 3 | 5 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% 75% |
6 6 6 |
1 1 3 |
|
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 4
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 65% 75% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 60% 70% 80% |
6 6 4 4 |
1 1 1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 85% | 4 | 5 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 50% 60% 70% 80% |
6 6 4 4 |
1 1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 5
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 2 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 55% 65% 70% 85% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 90% | 4 | 5 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 2 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 65% 70% 85% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! |
| Bench | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 6
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 55% 65% 70% 85% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 95% | 3 | 3 | |
| Glute Ham Raise | 10 | 3 | ||
| Dumbbell Bench Press | 6 | 3 | ||
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 65% 70% 85% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! |
| Bench | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! See Note 2 |
| Dips | 10 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 7
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 55% 65% 75% 90% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! See Note 2 |
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 90% | 3 | 3 | |
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 65% 70% 90% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! |
| Bench | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! See Note 2 |
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 8
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 55% 65% 75% 90% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! See Note 2 |
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 95% | 3 | 3 | |
| Front Dumbbell Raise | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 3 | ||
| Power Clean | 5 | 5 | Practice Form and Technique | |
| Squat | 55% 65% 70% 90% |
6 6 4 3 |
1 1 1 3 |
Compensatory Acceleration! |
| Bench | 55% 70% |
6 6 |
1 3 |
Compensatory Acceleration! See Note 2 |
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 9
Active Rest! Test the vertical jump and bench on Monday, the push press on Wednesday, and the Power Clean (before you squat) and Squat on Friday.
Mesocycle 2: Improve Explosive Strength And Starting Strength!
The foundation of limit strength has been set! Still you are not ready for advanced plyometric training. This cycle will further prepare you for such activity. This will be a shorter cycle -- and the most fun!
Back to Top
Week 10
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 6 | 4 | ||
| Power Clean | 50% 65% |
4 4 |
1 3 |
|
| Squat | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 75% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! See Note 2 |
| Close Grip Bench | 40% | 12 | 2 | |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 80% | 5 | 5 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| High Pulls | 70% 90% |
5 4 |
1 3 |
Use Your Power Clean 1 RM |
| Squat | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 11
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| Power Clean | 50% 60% 75% |
4 4 3 |
1 1 4 |
|
| Squat | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 80% |
6 6 4 |
1 1 3 |
Compensatory Acceleration! See Note 2 |
| Close Grip Bench | 40% | 12 | 2 | Use Your Bench 1 RM |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 80% | 4 | 40 Yards - See Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 85% | 5 | 5 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| High Pulls | 70% 80% 90% |
5 4 4 |
1 1 2 |
Use Your Power Clean 1 RM |
| Squat | 50% 60% 70% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 12
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| Power Clean | 50% 60% 75% |
4 4 3 |
1 1 4 |
|
| Squat | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 80% |
6 6 4 |
1 1 3 |
Compensatory Acceleration! See Note 2 |
| Close Grip Bench | 40% | 12 | 2 | Use Your Bench 1 RM |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 80% | 4 | 40 Yards - See Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 90% | 4 | 4 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| High Pulls | 70% 80% 95% |
5 4 4 |
1 1 2 |
Use Your Power Clean 1 RM |
| Squat | 50% 60% 70% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 13
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 15 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| Power Clean | 50% 65% 80% |
4 4 2 |
1 1 3 |
|
| Squat | 50% 65% |
6 6 |
1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 80% |
6 6 4 |
1 1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Close Grip Bench | 45% | 12 | 2 | Use Your Bench 1 RM |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 85% | 5 | 40 Yards -- See Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 95% | 4 | 3 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| High Pulls | 70% 80% 95% |
5 4 4 |
1 1 2 |
Use Your Power Clean 1 RM |
| Squat | 50% 60% 70% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 14
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 15 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| Power Clean | 50% 65% 85% |
4 4 2 |
1 1 4 |
|
| Squat | 55% 65% 75% |
6 6 4 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 80% |
6 6 5 |
1 1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Close Grip Bench | 45% | 12 | 2 | Use Your Bench 1 RM |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 85% | 5 | 40 Yards -- Seen Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 100% | 2 | 4 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| High Pulls | 70% 85% 100% |
5 4 4 |
1 1 2 |
Use Your Power Clean 1 RM |
| Squat | 50% 60% 70% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Back to Top
Week 15
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 15 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| Power Clean | 50% 65% 80% 90% |
4 4 2 1 |
1 1 1 4 |
|
| Squat | 55% 70% 80% |
6 6 3 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% 80% |
6 6 5 |
1 1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Close Grip Bench | 45% | 12 | 2 | Use Your Bench 1 RM |
| Front Dumbbell Raise | 6 | 2 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 90% | 5 | 40 Yards -- Seen Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Wednesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 105% | 1 | 4 | |
| Romanian Deadlifts | 6 | 3 | ||
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Friday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Box Jumps | 10 lbs | 6 | 3 | |
| Drop Jumps | 5 | |||
| High Pulls | 70% 80% 105% |
5 4 4 |
1 1 2 |
Use Your Power Clean 1 RM |
| Squat | 50% 60% 70% |
6 6 6 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 10 | 3 | ||
| Calf Raises | 12 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
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Week 16
Active Rest! Test the vertical jump and bench on Monday, the push press on Wednesday, and the Power Clean (before you squat) and Squat on Friday.
Mesocycle 3: Refine The Tools You Have Gained!
You now have the horsepower and engine... Time to learn how to use it! Less training, more intensity!
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Week 17
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 2 | ||
| Power Clean | 50% 65% 80% 90% |
4 4 2 1 |
1 1 1 4 |
|
| Squat | 55% 60% 70% |
6 6 3 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 6 | 3 | ||
| Calf Raises | 12 | 2 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 80% | 5 | 40 Yards -- Seen Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Thursday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Push Press | 85% | 3 | 3 | |
| Glute Ham Raise | 6 | 3 | ||
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 3 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
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Week 18
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 2 | ||
| Power Clean | 50% 65% 80% 90% |
4 4 2 1 |
1 1 1 4 |
|
| Squat | 55% 60% 70% |
6 6 3 |
1 1 3 |
Compensatory Acceleration! |
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 6 | 3 | ||
| Calf Raises | 12 | 2 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 80% | 5 | 40 Yards -- Seen Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Thursday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 2 | ||
| Power Clean | 50% 65% 80% |
4 4 3 |
1 1 3 |
|
| Glute Ham Raise | 6 | 3 | ||
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 3 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
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Week 19
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 4 | ||
| Power Clean | 50% 65% 80% 90% |
4 4 2 1 |
1 1 1 4 |
|
| Squat | 55% 60% 70% |
6 6 3 |
1 1 4 |
Compensatory Acceleration! |
| Bench | 50% 65% 70% |
6 6 6 |
1 1 2 |
Warm Up Your Shoulder First -- See Note 2 |
| Front Dumbbell Raise | 6 | 3 | ||
| Calf Raises | 12 | 2 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Tuesday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Strides | 80% | 5 | 40 Yards -- Seen Note 4 | |
| Cool Down | ||||
| Printable Version | ||||
Thursday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 3 | ||
| Power Clean | 50% 65% 80% |
4 4 3 |
1 1 3 |
|
| Glute Ham Raise | 6 | 3 | ||
| Bench | 50% 65% |
6 6 |
1 3 |
Warm Up Your Shoulder First -- See Note 2 |
| Dips | 8 | 3 | ||
| Calf Raises | 12 | 3 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
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Week 20
Monday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 4 | ||
| Prestretch Crunches | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
Thursday
| Exercise | Weight | Rep | Set | Comment |
| Warm Up - Stretch | See Note 1 | |||
| Standing Long Jumps | 8 | 2 | ||
| Zig Zag Jumps | 8 | 2 | ||
| Depth Jumps | 3 | 4 | ||
| Side Bends | 15 | 3 | ||
| Cool Down | ||||
| Printable Version | ||||
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Week 21
That's all folks! Test your vertical only on Wednesday!
Note 1
Warm Up and Stretch Routine
- Mile Jog
- Yard Lunge Walks
- Yard High Steps
- Yard High Knee Skips
- Yard Carrioca (facing both directions)
- PNF stretching for quads, hamstrings
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Note 2
Shoulder Warm Up
- 2 Sets Of 10 For Each Of The Following
- Front Dumbbell Raises
- Lateral Dumbbell Raises
- Inward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)
- Outward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)
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Note 3
Progress Chart
Use this chart to Note your progress as well as a reference guide for your one repetition max lifts. You don't have to do an actual 1 RM test for these lifts -- make an educated guess. As a general guideline, if you can do 3 reps in these lifts, it's about 85% - 90% of your 1 RM.
For the power clean, do not attempt a one rep max until you have developed proper form and an established foundation of strength first!
| TEST | WEEK 1 | WEEK 9 | WEEK 16 | WEEK 21 |
| VERTICAL | ||||
| SQUAT | ||||
| POWER CLEAN | ||||
| BENCH | ||||
| PUSH PRESS |
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Note 4
Strides
This is simply running at near a full sprint pace. It will be difficult to calculate your percentages, but just realize that you will be running at approximate speed. Why do them? In order to sprint, you must use the type IIB fibers which are critical in jumping!
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Exercise Descriptions
Power Clean:
No exercise description will be given for this lift -- you MUST find an experienced coach to learn proper form! That individual will be able to teach you and offer a critical eye -- more than we could give with a description!
Push Press:
This exercise could be described as a "cheating military press". You will use your entire body to push the weight over your head. Use your upper legs and hips first, then your calves and arms once the weight leaves your shoulders. Using your calves by coming up on your toes is going to prove vital -- 5% of your vertical jump will come from the power your calves produce!
High Pulls:
This is basically known as the first and second pull of a power clean. It can be described as an "explosive deadlift". Shins against the bar, grab the bar at shoulder width, shift your weight slightly over the bar. Then, drive with your legs first then your back and finally your shoulders and calves. Your arms should not bend at all! The weight should end up around your hips. If you are using bumper plates and a platform (or if you have a gym owner who doesn't give a damn!) drop the weight! Don't bother with an eccentric contraction.
Box Jump: View Exercise
Find a box which is about 10% higher than your best vertical. Jump up on it and then STEP DOWN. Do not jump off of it.
Drop Jumps:
Find a box about 3 feet high and drop off it. Absorb the shock and do not jump up. This is only meant to prepare you for the ballistic shock of further training.
Depth Jumps:
Find a box about 2 feet high, drop off it and immediately rebound upward 3 times. This is one set.