Increase Vertical Jump

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Workout 1 10 exercises, 21 mins

Jump Rope	0x0 reps • 180s	rest: 1s
Iron Cross Stretch	1x0 reps • 35s	rest: 20s
Scorpion	1x0 reps • 35s	rest: 20s
Barbell Hip Thrust	1x15 reps	rest: 60s
Box Jump Multiple Response	3x6 reps	rest: 60s
Dumbbell Jump Squat	3x5 reps	rest: 120s
Dumbbell Deadlift	2x6 reps	rest: 90s
Dumbbell Reverse Lunge	2x8 reps	rest: 60s
Kneeling Hip Flexor	1x0 reps • 45s	rest: 20s
Extended Arm Child Pose	1x0 reps • 90s	rest: 20s

Workout 2 10 exercises, 23 mins

Jump Rope	0x0 reps • 120s	rest: 1s
Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Reverse Hyper (Flat Bench)	3x10,8,6 reps	rest: 60s
Barbell Single-Leg Squat	3x5 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 120s
Dumbbell Step-Up	2x6 reps	rest: 75s
Machine Seated Calf Raise	2x15 reps	rest: 60s
Machine Calf Raise	2x20 reps	rest: 60s
Child's Pose	1x8 reps • 75s	rest: 10s