The Jump Program I made for Summer

[superluke]

SO I put together this program and want to know what u guys think

Its a combination of vertical project, powerplyos and a few others
IN my case I focused on plyos since Im really strong in the lower body, (quad)
I can squat 2xbodyweight and Iv only lifted lower body once to test how much I can do
So any way here it is
Feel free to comment and suggest modifications


Monday
1. Depth jumps (3 x 10)
2. Jump rope (3 x 30sec)
3. High knees (3 x 25 yards)
4. Max height jumps 3 x 10
5. Run for 15 min

Tuesday
1. REST REST REST
2. STRETCH
3. Drink Lots of Water !!!!!

Wednesday
1. Butt kickers (3 x 25 yards)
2. Run stairs 20 min
3. Running skips (3 x 25 yards)
4. Squat jumps (3x10)
5. Run 15 min

Thursday
1. REST REST REST
2. STRETCH
3. Drink Lots of Water !!!!!

Friday
1. Depth jumps (3 x 15)
2. Max height jumps (3 x 10)
3. Stair runs 15 min
4. Cool down jog 15 min

Rest on the weekends !!!!!!!!!

[redsoxfan15]

I dont really reccomend jump rope before max height jumps but if it works for you then i guess its fine.

[superluke]

alright Then Ill change jump rope to the first exercise, hows dat sound.

[brian_basketball13]

looks alright i guess but if u have no/little experience with plyo the 3x15 for depth jumps is waaaay too much trust me. 3 x 10 is PLENTY

[redsoxfan15]

no, jump rope should be as near the end of the workout As possible as it trains jumping endurance rather them maximum height jump.

[Robot99]

how do you do depth jumps anyway?

[JCsBck]

Originally Posted by Robot99

how do you do depth jumps anyway?

Step off a box, land on your toes with the amount of knee bend you usually jump with, then jump as high (most of the time) or far as you can as soon as you land. If your depth jump is not higher than your normal standing vertical jump, the box is too high or you're not advanced enough for depth jumps.

Depth jumps work best in 4-5 sets of 3-6, or 10 sets of 1-2.

You need some 1 leg speed box hops or power skipping in here.

You also need some strength work in here. Try some deadlifts, GHRs, and split squats. You can never be too strong ( well you can, but it won't hurt you, and you're not near it).