Alright that is a little confusing but as a soon to be personal trainer you should do it every other day unless you hit a plateu (making no gains) then you need to confuse your body by doing it every day. Yes phase 1 for 3 weeks and you should rest one week then move on to phase 2 and etc.

hope I make sense

so i have to do it every day right?

But should i do other exercises too?
My vert is 23 inches and my weight is 53 kg i think.

Every other day until you reach a point where you are not making gains then you do it every day.

Generally plyos only do you good if you have a good base of strength. You have a 23 vert so by doing this you could get it in the 28-30 range

Sidenote:You want your vertical power to be double your weight, if it was triple you can probably do whatever dunk you want depending on height.

What does every other day means? Like monday, wednesday, friday and sunday?

But how can i understand that i dont make any gains? Should i measure my vert every week then? Oh and im gonna ask the last question i think. Is there any link where i can find videos or anything like this for those exercises: ankle jump, 4-star drill, alternating lunges, jump squats, slalom jumps, lunge jumps, low squat ankle jump because i don't know how to do them

What are y'all talking about??? You are doing vjb, right? Just do it twice a week if you do weights also and 3x per week if you do plyos alone. Did you read the whole thing? (maybe it changes, i don't know) I suppose there's no way you have to do it everyday, that will be way overtraining.

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i dont think u need to take a week off every phase 1 or 3,shouldnt u just proceed on?and if u read vjb it actually says the moderation of the program,ill even copy and paste it just for you.

Frequency - If used on it's own then the frequency should be 3 times per week on non-consecutive days (Mon, Wed, Fri. or Tues, Thurs, Sat) for the 1st two weeks of each phase - during the 3rd week skip the 3rd workout and test on that day. Phase IV should be performed 2 times weekly for the duration of the phase with at least 3 days betweek workouts.

If used in conjunction with any other strength-training program the frequency should be reduced to 2 times per week throughout the entire program.

ther.hope that helped

yeah if you start monday then wed. fri. sun. then tues. thurs. sat. mon. etc..

and measure during your week of rest but dont get discouraged if it's very little getting a vert takes time.

and any and every exercise can be found on this site or youtube or just type it in google

Peace

Im still trying to figure out how to some of em too lmao. Ive NEVER done plyos before so I have no friggin idea.

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skyhigh, you dont do that. You just pick 3 days of the week and perform them on those days this is an example

Monday: plyos
Thursday: Plyos
Saturday: plyos, that way you get more then 48 hours rest in between 1 of the workouts.

There is no rest in between phases for beginner, i think this only happens in intermediate or advanced plyometrics.

Yes plyometrics are better with a base of strength, but the begginer plyometrics are used in order to build gross motor skills for jumping, coordination, agility etc. and stretngth doesent really come into play here.

krd-baller, if you got any questions on how to do any of the excercises let me know, ive done them before, ive done them the wrong way and i know how to do them correctly now.

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