I made my own program.....

[B-Baller14]

Don't crush me too hard if you think it isn't good. I will post it on here if you want to see it.


Thanks........

[v-unit]

Post!

[ILballa]

Yeah. Post it.

[CAAIDN]

Post

[jamal99]

post...

[B-Baller14]

Vertical Jump Program


This is a vertical jump program that I have made. I am going to try it and see how my gains come. I am hoping to see an increase by at least 3 weeks. Time will tell. It is strictly plyometrics.



Box Jumps: Jump onto a box and go back down. Repeat once you hit the ground.

Calf Raises: Stand on a book and raise your toes. Don't let your heels hit the ground. One leg at a time.

Wall Sits: Lean against a wall as if you were sitting in a chair.

Chest Jumps: Jump up and bring your knees to your chest.

Depth Jumps: Stand on a box, step off and jump upon landing.

Cone Hop: Put a cone or a similar object on the floor. Stand on one side and jump over and do the same on the other side.

180 Degree Squat Jumps: Go into a squat position, go down and when you come up, jump and turn 180 degrees in the air.

Tip Toe Jumps: Lock your knees, stand on your tip toes and jump using each calf.







Wk Box Jumps Calf Wall Chest Depth Cone 180 Toe
(sec)
1 2x15 2x20 2x20 2x15 1x15 2x10 2x10 100
2 2x20 2x25 2x30 2x20 2x15 2x15 2x15 125
3 2x25 3x30 3x25 3x20 2x20 2x20 2x20 150
4 3x20 3x35 3x30 3x25 3x15 2x25 3x15 175
5 3x25 3x40 3x35 3x30 3x20 3x20 3x20 225
6 R E S T W E E K
7 3x30 3x50 3x40 3x35 3x25 3x25 3x25 275
8 3x35 4x40 4x30 4x30 4x20 3x30 4x20 350
9 3x20 3x45 3x35 3x35 3x20 3x20 3x25 355
10 4x30 4x60 4x50 4x40 4x35 4x40 4x35 500



Week 10 is supposed to shock your muscles. It may add 3 to 4 inches by itself. I am going to try this program to see if it may work. Good luck. This program should be done on Monday, Tuesday, Thursday, and Friday.



It is hard to read because I did it on a bigger scale. The last row of reps is the toe jumps so just read from there. It is supposed to say sec. on wall sit.

[CySniper]

I dont know much about vertical jump programs, but this one looks really good

[ABPrints]

If you want plyometric, get rid of the wall sits, useless exercise. I would add some sort of eccentric hamstring or glute bridge.

[B-Baller14]

I am going to change the wall sit to a one leg weighted squat. You put one leg on a bench or box, squat down with the other leg. Use 5 to 10 pound weights or use a plate. Doesn't matter.

Thanks for the suggestion.....

[ABPrints]

Originally Posted by B-Baller14

I am going to change the wall sit to a one leg weighted squat. You put one leg on a bench or box, squat down with the other leg. Use 5 to 10 pound weights or use a plate. Doesn't matter.

Thanks for the suggestion.....

Unilateral work, great replacement. As you get stronger though, don't be afraid to increase the weight dramaticaly.

[B-Baller14]

This is the first program I have ever made. I am 14 years old looking to play above the rim when I get into High School.

[MELO_MAN]

good programme.

[djsmkb8]

Originally Posted by B-Baller14

This is the first program I have ever made. I am 14 years old looking to play above the rim when I get into High School.

You live in Washington? What part? What middle school do you go to? What high school are you planning to attend?

[theparade]

Assuming you know about the dangers of doing something like Air Alert, VJB etc. You do know that the arms, the upper body(back, abs etc) is around 25% of how high you jump? I would recommend putting some of that into your routine.

[djsmkb8]

Originally Posted by theparade

Assuming you know about the dangers of doing something like Air Alert, VJB etc. You do know that the arms, the upper body(back, abs etc) is around 25% of how high you jump? I would recommend putting some of that into your routine.

VJB is a good program Air alert isn't. And yes, training the rest of your body would be very important. I personally think that program has an insane amount of volume.