hey everyone
I am starting the athlete's vertical resource tomorrow, i am focusing on strength
i am 16 and i am 6'2
I have a vertical of about 21 inches standing and 24 inches running
I can already dunk, but not very well
My goal is to improve my vert by about 8-10 inches in 15 weeks
wednesday plyos
Exercise Sets Reps Yards
Double Ankle Hop 3X15
Side to Side Box Jump 3x10
Two Hand Throw Down 3x10
Rim Rocker 3x10
multi hop sprints 3x1
Quick Blasts 3x1 40 yards
thursday weights in morning and soccer in the arvo
Deadlift 2x7
Dumbbell lunges 2x8
calf raises 2x8
crunches 2x50
chin ups 20
squats 3x10
friday basketball shoot around and game
sat=off day (practicing dribbling) also soccer game
sunday plyos
Double Ankle Hop 3X15
Side to Side Box Jump 3x10
Two Hand Throw Down 3x10
Rim Rocker 3x10
multi hop sprints 3x1
Quick Blasts 3x1 40 yards
monday weights
leg press 3x10
leg extension 2x10
squats 3x10
incline sit ups 2x40
tuesday soccer


any suggestions of excercises that I should add would be appreciated
the weight for the weights are 75% of my MAX
This is my first time working out at all in the gym and plyos
I will also be using protein supplementation

I will update this post everyweek