Originally Posted by crossemup

Here it is.....



Vertical Jump Program


This is a vertical jump program that I have made. I am going to try it and see how my gains come. I am hoping to see an increase by at least 3 weeks. Time will tell. It is strictly plyometrics.



Box Jumps: Jump onto a box and go back down. Repeat once you hit the ground.

Calf Raises: Stand on a book and raise your toes. Don't let your heels hit the ground. One leg at a time.

One Leg Weighted Squats: Put one leg on a bench or box and squat with the other. Use 5 to 10 pound weights or a plate.

Chest Jumps: Jump up and bring your knees to your chest.

Depth Jumps: Stand on a box, step off and jump upon landing.

Cone Hop: Put a cone or a similar object on the floor. Stand on one side and jump over and do the same on the other side.

180 Degree Squat Jumps: Go into a squat position, go down and when you come up, jump and turn 180 degrees in the air.

Tip Toe Jumps: Lock your knees, stand on your tip toes and jump using each calf.







Wk Box Jumps Calf Squat Chest Depth Cone 180 Toe

1 2x15 2x20 2x20 2x15 1x15 2x10 2x10 100
2 2x20 2x25 2x30 2x20 2x15 2x15 2x15 125
3 2x25 3x30 3x25 3x20 2x20 2x20 2x20 150
4 3x20 3x35 3x30 3x25 3x15 2x25 3x15 175
5 3x25 3x40 3x35 3x30 3x20 3x20 3x20 225
6 R E S T W E E K
7 3x30 3x50 3x40 3x35 3x25 3x25 3x25 275
8 3x35 4x40 4x30 4x30 4x20 3x30 4x20 350
9 3x20 3x45 3x35 3x35 3x20 3x20 3x25 355
10 4x30 4x60 4x50 4x40 4x35 4x40 4x35 500



Week 10 is supposed to shock your muscles. It may add 3 to 4 inches by itself. I am going to try this program to see if it may work. Good luck. This program should be done on Monday, Tuesday, Thursday, and Friday.