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.
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.
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.
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.
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.
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.