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Vertical Jump Specialization 1 1

The document outlines a vertical jump specialization training program performed over three months. It includes exercises like pogo jumps, box jumps, squat jumps and lunges to be done in a circuit on two non-consecutive days per week. The exercises target improving vertical leap and include progressions such as adding weight, decreasing rest periods, and changing landing mechanics from two feet to one foot over the course of the three months.

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0% found this document useful (0 votes)
674 views3 pages

Vertical Jump Specialization 1 1

The document outlines a vertical jump specialization training program performed over three months. It includes exercises like pogo jumps, box jumps, squat jumps and lunges to be done in a circuit on two non-consecutive days per week. The exercises target improving vertical leap and include progressions such as adding weight, decreasing rest periods, and changing landing mechanics from two feet to one foot over the course of the three months.

Uploaded by

Gianni
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Vertical Jump Specialization

Vert specialization is performed each day of training during the Power Phase of the
workout. This is done before the Strength Phase of each workout. There are only 2 days of
Vertical Specialization because you will also be performing power movements within
Athlete Built.

Month 1
Day 1
1. Pogo Jumps - 4 x 10

2. Box Jump - 8 x 1

3. Single Leg Vertical Jump - 6 x 1 ea. leg

4. Power Skips - 4 x 10 yards

Day 2
1. Squat Drops - 6 x 3 (20 sec. rest between sets)

2. Squat Jumps - 6 x 4

3. Lunge Jumps - 3 x 4 ea. leg

4. Power Bounds - 4 x 10 yards


Month 2
Day 1
1. Vertical Jump - 10 x 1 [NOTE: Depth should be quarter squat]

2. Single Leg Tuck Jump (land 2 feet) - 6 x 2 ea. leg

3. Single Leg Approach Box Jump (land 2 feet) - 8 x 1 ea. leg

4. Power Skips - 3 x 10 yards

Day 2
1. Decel Step Ups - 3 x 5 ea. leg

2. Low Squat Jumps - 3 x 8

3. DB Squat Jumps - 6 x 4

4. Power Bounds - 3 x 10 yards


Month 3
Day 1
1. Depth Jump - 10 x 1

2. Rebound Vertical Jump - 6 x 2

3. Rebound Vertical to Split Lunge Landing - 6 x 1 ea. side

4. Vertical Jump - 8 x 1

Day 2
1. BB Pogo Jumps - 6 x 10

2. Low Stance Lunge Switch - 6 x 3 ea. side

3. Box Jump - 6 x 1

4. Seated Box Jump - 6 x 1

5. Power Skips - 3 x 10 yards

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