Note: Quality of the exercise is MUCH more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn’t!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You’re vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get higher.
Your workouts should not last more than an hour. If they are, don’t rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don’t increase the weights and reps, you’re muscles think they don’t have to get any stronger and your vertical won’t get anywhere.
Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly. Also, it is a good way to remember what weight and reps you use for each exercise.
Week 1-3 - STRENGTH TRAINING
Weights - Mondays, Thursdays
1. Squats - 3 sets x 10
2. Calf Raises - 3 sets x 20
3. Lunges - 3 sets x 10
4. Leg Presses - 3 sets x 10
5. Leg Curls - 3 sets x 15
6. Presses - 2 sets x 25
7. Shrugs - 2 sets x 25
Jumping - Tuesdays, Fridays
1. Side to Side Box Jumps - 2 sets x 15
2. Lunge Jumps (with dumbells) - 2 sets x 10 each leg
3. Reactive Jumps - 2 sets x 5
4. Laundry Jumps - 2 sets x 20
5. Calf Hops - 2 sets x 30
6. Rim Jumps - 2 sets x 20
Weeks 4-9 SPEED TRAINING
Do each exercise with max speed.
Weights - Mondays, Thursdays
1. Squat Calf Raises - 3 sets x 10
2. Hip Flexors - 2 sets x 30
3. Lunges - 3 sets x 10
4. Leg Curls - 3 sets x 15
5. Leg Extensions - 2 sets x 20
6. Shrugs - 2 sets x 10
7. Presses - 2 sets x 10
Jumping - Tuesdays, Fridays
SUPER SPEED AND MAX HEIGHT
1. Laundry Hops - 2 sets x 30
2. Mini-Hops - 1 set x 200
3. One leg jumps - 2 sets x 20 each leg
4. One leg stair jumps (two stairs at a time) - 3 sets each leg
5. No Arm Jumps - 2 sets x 30
Weeks 10-15 PLYOMETRICS
Weights - Mondays, Thursdays
1. Squats - 3 sets x 10
2. Lunges - 4 sets x 10
3. Calf Raises - 3 sets x 15
4. One leg Leg Extensions - 2 sets x 15
5. One leg Leg Curls - 3 sets x 15
6. Presses - 2 sets x 10
7. Shrugs - 2 sets x 10
Jumping - Tuesdays, Fridays
1. Squat Jumps - 2 sets x 50
2. Lunge Jumps - 2 sets x 20
3. Knee-ups - 2 sets x 30
4. One leg bounding - 2 sets x 20
5. Chair jumps - 2 sets x 20
6. Alternating One Leg Jumps - 2 sets x 50
