Increase Vertical Jump
Sport
Intermediate
Machine strength
Plan Details
The Increase Vertical Jump routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
In this intermediate jump training program you can expect two days of training. This program will help improve lower extremity through building explosive power and strength through triple-extension-type exercises. Day 1: You will start with 3-minutes of jump roping followed by three movements to warm-up the body. Next, four exercises and then a few stretches to end the workout session. Workout time: 47-minutes. A total of 10 sets of legs. Day 2: In this session, you'll tackle some jump roping, more warm-up and then 5 exercises and more stretching. Workout time: 54-minutes. A total of 12 sets of legs. If you can use a foam roller - spend time rolling out before each session (10-minutes). *Take three days off between sessions. Follow the plan for 4-weeks. Stay Strong, MICHAEL WOOD, CSCS Former D1 Strength & Conditioning Coach Jefit Coach
Routine detail
Day 1
Workout 1
Est. 21 min
10 exercises
Jump Rope
1 Set
Iron Cross Stretch
1 Set
Scorpion
1 Set
Barbell Hip Thrust
1 Set x 15 Reps
Box Jump Multiple Response
3 Sets x 6 Reps
Dumbbell Jump Squat
3 Sets x 5 Reps
Dumbbell Deadlift
2 Sets x 6 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Kneeling Hip Flexor
1 Set
Extended Arm Child Pose
1 Set
Day 2
Workout 2
Est. 23 min
10 exercises
Jump Rope
1 Set
Iron Cross Stretch
1 Set
Scorpion
1 Set
Reverse Hyper (Flat Bench)
3 Sets x 10,8,6 Reps
Barbell Single-Leg Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 20 Reps
Child's Pose
1 Set
