Age:17( almost 18)
height : 176
*Your Current Vertical Jump : not Counted yet
*Your Goal ertical Jump I want to gain 7cm from beginner progamme

Phase I( strength part)

Week 1
Day 1Complete
Day 2Complete
Day 3

Week 2
Day 1
Day 2
Day 3

Week 3
Day 1
Day 2
Day 3

Week 4
Day 1
Day 2
Day 3


Resting 1 wk


Phase II

Week 1
Day 1
Day 2
Day 3

Week 2
Day 1
Day 2
Day 3

Week 3
Day 1
Day 2
Day 3

Week 4
Day 1
Day 2
Day 3


Resting 1 wk


Phase III

Week 1
Day 1
Day 2
Day 3

Week 2
Day 1
Day 2
Day 3

Week 3
Day 1
Day 2
Day 3

Week 4
Day 1
Day 2
Day 3


Resting 1 wk


Phase IV

Week 1
Day 1
Day 2
Day 3

Week 2
Day 1
Day 2
Day 3

Week 3
Day 1
Day 2
Day 3

Week 4
Day 1
Day 2
Day 3


Resting 1 wk