10 Week At Home Vert Program

KogonFit

Begin each workout with a dynamic warmup. You can use your own, or the one
provided in this program. (All warmups and exercises can be found by clicking the
name. It will take you to a youtube video. Exercises highlighted in yellow are to be done
as a superset)

Dynamic Warmup
1. Frankenstein Walks - 50 yards
2. Hamstring Scoops - 50 yards
3. Quad Pulls - 50 yards
4. Knee Pulls - 50 yards
5. Lateral Lunge - 30 Seconds
6. Arm Swings - 30 Seconds

After completing a dynamic warmup, you are ready to train!

Notes: Mobility should be done at the end of each workout. You can use your own
mobility routine, or the one provided here.

Mobility (hold each position 30-60 seconds)

1. 90/90 Stretch
2. Couch Stretch
3. Soleus Stretch
4. Downward Dog
5. Press Up

More Notes:

- Take at least 1-2 days between workouts. Upper body is optional, but can be done
between training days of the program.
- Exercises with a yellow background are to be done as a superset
- If you are experiencing any pain or dizziness during these workouts, please stop
immediately and consult a doctor
Week 1

Day 1: Prep Phase

Exercise Sets Reps Rest

Deep Squat 2 12 1 min

Single Leg Turns 2 12 (each leg) 1 min

Uphill Backwalk 3 50 yards 1 min

60 Degree Iso Hold 3 30s (each leg) 1 min

Ham Iso 3 25s 1 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Prep Phase

Exercise Sets Reps Rest

A Skips 3 30 yards 1-1.5 min

Sprints 3 30 yards 1-1.5 min

Line Hops 3 20s 1 min

Iso Squat 3 12 1 min

Calf Raises 3 15 1 min

Planks 3 30 Seconds 1 min

Day 3: Prep Phase

Exercise Sets Reps Rest

Pogo Jumps 3 12 1 min

90 Degree Iso 3 30s (each leg) 1.5-2 min

Ham Iso 3 25s 1-1.5 min

Iso Side Bridge 3 25s (each side) 1-1.5 min

Soleus Raise 3 12 (each leg) 1-1.5 min

Iso Calf Hold 3 30 Seconds 1 min

Week 2

Day 1: Prep Phase

Exercise Sets Reps Rest

Deep Squat 3 12 1 min

Single Leg Turns 3 12 (each leg) 1 min

Uphill Backwalk 4 50 yards 1 min

60 Degree Iso Hold 3 30s (each leg) 1 min

Ham Iso 3 30s 1 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Prep Phase

Exercise Sets Reps Rest

A Skips 4 30 yards 1-1.5 min

Sprints 4 30 yards 1-1.5 min

Line Hops 4 20s 1 min

Iso Squat 3 12 1 min

Calf Raises 3 15 1 min

Planks 3 30 Seconds 1 min

Day 3: Prep Phase

Exercise Sets Reps Rest

Pogo Jumps 4 12 1 min

90 Degree Iso 3 30s (each leg) 1.5-2 min

Ham Iso 3 30s 1-1.5 min

Iso Side Bridge 3 30s (each side) 1-1.5 min

Soleus Raise 4 12 (each leg) 1-1.5 min

Iso Calf Hold 3 30 Seconds 1 min

Week 3

Day 1: Bilateral Power

Exercise Sets Reps Rest

Wall Sit 3 30 Seconds

Pogo Jumps 3 12 1.5-2 min

Tuck Jumps 3 8 1 min

Lateral Plyo Jumps 3 10 1 min

Bodyweight Squat 2 12-15 1 min

Bicycle Kicks 2 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Sprints 5 25 Yards 1-1.5 min

Broad Jumps 3 3 1-1.5 min

Wall Resisted 3 10 Seconds 30 sec-1 min

Knee Drives

Wall Resisted Calf 3 12-15

Raise

Tib Raise 3 12-15 1 min

Planks 3 35 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

Split Squat Hold 3 30 Sec (each leg)

Jumping Lunge 3 6 (each leg) 1.5-2 min

Single Leg Pogo 3 8 (each leg) 1-1.5 min

Bounds 3 5 (each leg) 1-1.5 min

Single Leg Hip 3 8 (each leg) 1-1.5 min

Thrusts

Side Plank 3 30 Seconds 1 min

Week 4

Day 1: Bilateral Power

Exercise Sets Reps Rest

Wall Sit 4 30 Seconds

Pogo Jumps 4 12 1.5-2 min

Tuck Jumps 4 8 1 min

Lateral Plyo Jumps 3 10 1 min

Bodyweight Squat 3 12-15 1 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Sprints 7 25 Yards 1-1.5 min

Broad Jumps 4 3 1-1.5 min

Wall Resisted 4 10 Seconds 30 sec-1 min

Knee Drives

Wall Resisted Calf 3 12-15

Raise

Tib Raise 3 12-15 1 min

Planks 3 40 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

Split Squat Hold 4 30 Sec (each leg)

Jumping Lunge 4 6 (each leg) 1.5-2 min

Single Leg Pogo 4 8 (each leg) 1-1.5 min

Bounds 3 5 (each leg) 1-1.5 min

Single Leg Hip 3 8 (each leg) 1-1.5 min

Thrusts

Side Plank 3 30 Seconds 1 min

Week 5

Day 1: Bilateral Power

Exercise Sets Reps Rest

Body Weight Squat 4 12-15

Depth Drops 4 4 1.5-2 min

Squat Jumps 4 8 1 min

Front-Back Hops 4 10 1 min

Hip Thrusts 4 15 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Sprints 8 25 Yards 1-1.5 min

Broad Jumps 4 4 1-1.5 min

Wall Resisted 4 10 Seconds 30 sec-1 min

Knee Drives

Wall Resisted Calf 4 12-15

Raise

Tib Raise 4 12-15 1 min

Planks 3 45 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

Split Squats 4 10 (each leg)

Jumping Lunge 4 6 (each leg) 1.5-2 min

Single Leg Pogo 4 8 (each leg) 1-1.5 min

Bounds 4 5 (each leg) 1-1.5 min

Reverse Lunge 4 8 (each leg) 1-1.5 min

Side Plank 4 30 Seconds 1 min

Week 6

Day 1: Bilateral Power

Exercise Sets Reps Rest

Squat w/ Backpack 4 12-15

Depth Jumps 4 4 1.5-2 min

Squat Jumps 4 10 1 min

Front-Back Hops 4 12 1 min

Hip Thrusts 4 15 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Sprints 9 25 Yards 1-1.5 min

Broad Jumps 4 5 1-1.5 min

Wall Resisted 4 10 Seconds 30 sec-1 min

Knee Drives

Wall Resisted Calf 4 12-15

Raise

Tib Raise 4 12-15 1 min

Planks 3 50 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

Split Squats 4 10 (each leg)

Jumping Lunge 4 6 (each leg) 1.5-2 min

Single Leg Pogo 4 8 (each leg) 1-1.5 min

Bounds 4 5 (each leg) 1-1.5 min

Reverse Lunge 4 8 (each leg) 1-1.5 min

Side Plank 4 30 Seconds 1 min

Week 7

Day 1: Bilateral Power

Exercise Sets Reps Rest

Rocker Jumps 4 4 1 min

Depth Jumps 4 4 1 min

Squat Jumps 4 10 1 min

Side - Side Hops 4 12 1 min

Hip Thrusts 4 15 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

½ Kneeling Sprint 5 (each leg) 25 Yards 1-1.5 min

Broad - Pogo Hop 4 5 1-1.5 min

Wall Resisted 4 10 Seconds 30 sec-1 min

Knee Drives

Depth Land 4 8 1 min

Single Leg Calf 4 12-15 1 min

Planks 3 50 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

Split Squats 5 10 (each leg)

Jumping Lunge 5 6 (each leg) 1.5-2 min

Single Leg Tuck 4 8 (each leg) 1-1.5 min

Bounds 5 5 (each leg) 1-1.5 min

Power Lunge 4 8 (each leg) 1-1.5 min

Side Plank 4 30 Seconds 1 min

Week 8

Day 1: Bilateral Power

Exercise Sets Reps Rest

Rocker Jumps 5 4 1 min

Reactive Tuck 4 8 1 min

Squat Jumps 4 10 1 min

Side - Side Hops 4 12 1 min

Hip Thrusts 4 15 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

½ Kneeling Sprint 6 (each leg) 25 Yards 1-1.5 min

Broad - Pogo Hop 5 5 1-1.5 min

Skater Jumps 4 10 1 min

Depth Land 5 8 1 min

Single Leg Calf 4 12-15 1 min

Planks 3 50 Seconds 1 min

Day 3: Unilateral Power

Exercise Sets Reps Rest

RFE Jumps 5 8 (each leg) 1 min

Stomping Step 5 6 (each leg) 1.5-2 min

Single Leg Tuck 5 8 (each leg) 1-1.5 min

Bounds 5 5 (each leg) 1-1.5 min

Power Lunge 5 8 (each leg) 1-1.5 min

Side Plank 4 30 Seconds 1 min

Week 9

Day 1: Bilateral Power

Exercise Sets Reps Rest

Arm Swing Work 4 20 1 min

Max Effort Jumps 4 5 1 min

Max Effort Approach 4 6 1 min

Penultimate Jump 4 4 (each leg) 1 min

Isometric Lunge Hold 3 30s (each leg) 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Curved Runs 6 25 Yards 1-1.5 min

Broad - Pogo Hop 5 5 1-1.5 min

Skater Jumps 4 10 1 min

Reactive Box 4 6 1 min

Single Leg Box 4 8 1 min

Planks 3 50 Seconds 1 min

Day 3: Low Rims Dunks - Link to example

For this day make sure you find a rim that you can dunk on with relative ease. You
should experiment with different types of dunks and just have fun with it. The
video above is a great example of how you should treat this day. Practice low rim
dunking for 20-25 minutes.
Week 10

Day 1: Bilateral Power

Exercise Sets Reps Rest

Arm Swing Work 5 20 1 min

Max Effort Jumps 5 5 1 min

Max Effort Approach 4 6 1 min

Penultimate Jump 5 4 (each leg) 1 min

Isometric Lunge Hold 3 35s (each leg) 1.5 min

Bicycle Kicks 3 30 Seconds 1 min

Day 2: Speed/Plyo

Exercise Sets Reps Rest

Curved Runs 6 25 Yards 1-1.5 min

Broad - Pogo Hop 5 5 1-1.5 min

Skater Jumps 4 12 1 min

Reactive Box 4 6 1 min

Single Leg Box 4 8 1 min

Planks 3 50 Seconds 1 min

Day 3: Low Rims Dunks - Link to example

For this day make sure you find a rim that you can dunk on with relative ease. You
should experiment with different types of dunks and just have fun with it. The
video above is a great example of how you should treat this day. Practice low rim
dunking for 25-30 minutes.

You have now completed the KF 10 week at home vert

program! If you’re interested in taking your vertical to a
new level, click this link for my 12 week advanced vertical
jump program!

http://aaron-kogon-s-school.teachable.com/p/utimate-athlete