12-Week Vertical Jump Program Trial Version (first 5 weeks...

I am not a doctor or certified personal trainer. These are just the exercises which I have found to help me the most in my personal journey to

increase my vertical jump. I take no responsibility for any injuries or death that may occur by anyone performing the listed exercises. By

downloading this program and performing the exercises listed, you assume liability and accept the risks which go along with them.

Contact me with any questions. Additionally, please remember that a huge part of increasing your vertical is to practice jumping. When you have the chance, do so to warm up or cool down

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 Lower your back forward and

explode up into neutral position.





• Walking Hamstring

o Take steps and try to touch your toes similarly to the fashion in the picture.

• Calve Stretch

• QL stretch

• Hip flexor stretch





• 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

http://www.youtube.com/





• 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





• Walking 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





• 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

• Planks

Hold this position for as long as possible. Form > time





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

Back extension 2sets/15 reps





Walking hamstrings 2/10 steps





Hip Flexor stretch 2/20 sec





Squats follow above progression

Squats Squats Squats Squats

Glute Bridge 3 sets/5 reps

Pull-ups + any upper body

Rest Or any upper body

Deadlift 5 sets/5 reps

Glute Bridge 3 sets/ 5 reps

Planks 4 sets/ 1 min

Planks 3 sets/1min

rest Planks 1 set/ Max

Planks 4 sets/ 1 min

QL stretch 3 sets/ 30 secs





Hip Flexor Stretch 2/ 20 sec





Walking Hamstrings 2/10 steps





Back extension 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.





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 Back extension 2/15 reps

Back extension

Stretch/ice/heat Anything that’s sore.

Back extension 2/15

Use the following days to rest or complete any upper

Back Extension 2/15


Walking Hamstrings

Pull ups Walking Hamstrings 2/10 steps

body workouts that you would like.

Walking Hamstrings 2/10

Hip flexor stretch 2/20 sec

Hip flexor stretch

Any upper body workouts



Squats Cable Hip extension 3/15 reps

Light jump rope 10 -15 mins

Squats Additionally, use these days to stretch

Depth Jumps 4/8 jumps

Glute bridge 3/5

Cable Hip iso hold. 3/ 1 min

Planks 3 / 1:15

Deadlifts 5/5reps

Weighted Jumps 3/8

Planks 4 /1:15

Depth Jumps 4/8 jumps

Weighted Jumps 3 sets/ 5 jumps

Quick feet 3x 30 sec

Back extension Box Jumps 4/5 jumps

Cable hip iso-hold 1/30 sec

Quick feet hammer hops 3 x 30 sec

Walking Hamstring

Weighted Jumps 3/8

Cable hip extension 2/10

Box Jumps 3/ 5 jumps

Hip flexor stretch Sprints 2 sets

Back extension Planks 1 set/ max

QL stretch Walking Hamstrings

Walking Hamstrings

Hip Flexor Stretch

Hip flexor Stretch

STRETCH EVERYTHING.

QL Stretch QL stretch you will be very sore after this workout





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 Friday

Walking hamstrings 3/10

Walking hamstrings 3/10

Back Extension 2/10

Back Extension 2/10

Static Hip Flexor Stretch 3/30 sec

Static Hip Flexor Stretch 3/30 sec

Depth Jump onto Box Jump 2/6 jumps

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.

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.

Heavy Squats 5 reps

Superset with depth jumps 2 reps

complete 5 sets

Deadlifts 5 reps Superset with Box jumps 2 reps. Complete 5 sets

Planks 1 set/ max

Planks 1 set/ max

Stretch all sore muscles Stretch all sore muscles





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 15-30 minutes of light jump rope.

Before starting the workout, familiarize yourself with a NEW set of exercises called Hip series

Hip series link: https://www.youtube.com/watch?v=NzIZvGm9xnk&feature=youtu.be

Monday Tuesday Wednesday Friday Saturday (Gym Required)

Back Extension 2/10

Back Extension 2/10

Back Extension 2/10

Back Extension 2/10

Back Extension 2/10






Hip Flexor Stretch 3/30 sec





Hip series Hip series Hip series Hip series Hip series

Depth Jumps 4 sets/ 8 jumps

Sprints 30-60 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

Bounds 4 set/ 15 jumps

Cable Hip Extension 15 reps Superset with Cable Hip ISO hold 30 secs Complete 3 sets

Tuck Jumps 4/20 Planks 4/ 1:30 Quick feet same time 15 secs Superset with tuck jumps 15 secs

Hurdle Jumps 4 sets/ 5 jumps

Squats 3 sets/ 15 rapidly 1 set/ 8 Pause squats 1 set/ 5 jump squats

Bounds 4 sets/ 15 jumps.

Back extension 2/10 Focus on explosion

Depth Jumps 4 sets/ 8 jumps

Box Jumps 4 sets/5 jumps Box Jumps 4 sets/ 5 jumps

Hurdle Jumps. 4/ 5 jumps. Aim for height while moving approx. 4ft between jumps


Weighted Jumps 3/8

Sprints 30-60 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

Quick Feet 15 sec Superset with 15 sec Tuck Jumps 1 set

Hip Flexor Stretch 2/1 min

Lunges (with weight) 3/6

Tuck Jumps 4/20 jumps

Quick feet same time 15 secs Superset with tuck jumps

15 secs. 1 set Planks 4 sets/ 1:30

QL stretch 3x30 sec Planks 4 sets/ 1:30

Planks 4 sets/ 1:30

Planks 4 sets/ 1:30

Stretch anything else sore Stretch any sore muscles Stretch any sore muscles Stretch any sore muscles

https://www.youtube.com/watch?v=NzIZvGm9xnk&feature=youtu.be





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

Back Extension 3/10

Back Extension 3/10

Back Extension 3/10




Hip Flexor Stretch 3/30 secs



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 3/30 secs

Walking Lunges 3 sets/ 10 lunges

Cable Hip ISO hold 3/30 secs

Planks 1 set/ max (aim for 4 mins) Hip Series Planks 1 set/ max (aim for 4 mins)


Planks 4 sets/ 1:30


Stretch all sore muscles Stretch all sore muscles Stretch all sore muscles

12-Week Vertical Jump Program Trial Version (first 5 weeks...

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