Critique My Latest Vertical Jump Program!!!

Expert Discussion Strength Training
1

VJ Supreme Part II

Week 1 & 5

Monday – Compensatory Acceleration

Full Squats:
1 x 8 @ 60%
3 x 6 @ 65 – 70%

Power Clean:
1 x 3 @ 55%
2 x 3 @ 60%

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

Jumpsoles Proprioception:
10 – 15 minutes

Tuesday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday – Sprints

20 yard dash x 3
40 yard dash x 3
100 yard dash x 3

GHR’s - 4 x 8

Thursday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday – Strength Limitations

Snatch Grip Deadlifting:
1 x 8 @ 60%
1 x 6 @ 70%
1 x 4 @ 80%
2 x 2 @ 90%

High Pulls:
1 x 5 @ 65% Power Clean
2 x 5 @ 75 – 80% Clean

Jumpsoles Proprioception:
10 – 15 minutes

VJ Supreme Part II

Week 2 & 6

Monday – Compensatory Acceleration

Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times

Reactive Reverse Hyperextensions:
4 x 12 – 15 @ 55%

Tuesday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday – Active Rest

Contrast Shower:
1 x Morning (8 – 10 minutes)
1 x Evening (8 – 10 minutes)

Static Stretching:
1 x 15 minutes

Thursday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday – Strength Limitations

Snatch Grip Deadlifts:
1 x 6 @ 70%
3 x 6 @ 80 – 85%

Bulgarian Split Squats – 3 x 6

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

VJ Supreme Part II

Week 3 & 7

Monday - Power

Front Squats:
1 x 8 @ 40% of Back Squat
4 x 6 @ 50 – 60% of Back Squat

Push Press:
1 x 5 @ 60%
4 x 5 @ 70 – 80%

GHR’s - 4 x 8

Jumpsoles Proprioception:
10 – 15 minutes

Tuesday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday – Quickness

40 yard dash x 5
Laundry Jumps – 3 x 20
Hurdle Jumps – 4 x 4

Jump Roping:
1 x 2 minutes [2 Footed]
1 x 1 minute [Left Leg]
1 x 1 minute [Right Leg]
**Superset (3) times

Thursday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday – Compensatory Acceleration

Jump Shrugs:
1 x 4 @ 50% of Deadlift
1 x 4 @ 60% of Deadlift
2 x 4 @ 60% of Deadlift

Hang Cleans:
1 x 3 @ 50% of Power Clean
1 x 3 @ 60% of Power Clean
2 x 3 @ 65 – 75% of Power Clean

Reverse Hyperextensions:
4 x 10 @ 70%

Jumpsoles Proprioception:
10 – 15 minutes

VJ Supreme Part II

Week 4 & 8

Monday – Compensatory Acceleration

Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times

Reactive Reverse Hyperextensions:
4 x 12 – 15 @ 55%

Tuesday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday – Active Rest

Contrast Shower:
1 x Morning (8 – 10 minutes)
1 x Evening (8 – 10 minutes)

Static Stretching:
1 x 15 minutes

Thursday – Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday – Strength Limitations

Full Squats:
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

Bulgarian Split Squats – 3 x 6

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

-=-=-=-

Tell me what you think of my vertical leap program! I plan on starting this coming monday. Thanks.

2

Results from part 1?

3

I gained almost 4 inches from Part I of VJ Supreme, and put 20lbs+ on my squat.

4

How tall are you? How much do you weigh? How high is your verticle? How do you measure it? Why do you need a higher verticle?

5

Haha, everytime I post one of my programs, I get this. It’s cool, though.

1.) 5’10’’
2.) 165lbs
3.) 30’’ running
4.) My reach is 7’10, and since I can get 4 inches above 10’, I know my running vert is 30 inches.
5.) I need a higher vertical to dominate in basketball. Ever since I’ve been training vert, I’ve become elite in the sport of basketball. It helps me on defense, helps me grab rebounds, block shots, shoot over opponents – it helps with every aspect. My number one goal in life is to slam on 10 feet, it’s been my dream since a child, and I will stop at nothing before I attain my goal.

6

Are you in your competition season now? How old are you (16 or so?) With Bskbll you must remember that if you are in season, you will be doing plenty of plyos during practice and games so you will need to take it easy off the court.

7

Nope, Herb, I’m in offseason right now, and I’ve got 8 weeks left. I thought I’d do one last program to give me some extra inches before the season commences. So, what do you think of it?

8

Here was my vert program (I had 42 inches in High school. 17 years old)

Stairs (every 2nd day):
up 3 stairs with both legs
up 2 stairs right leg, then left leg.
Both
right
left
both

Then Skipping:
worked my way up to 100 each leg
then 200 both.

Measured verticle once per week with about 10 explosive attempts after warm-up. I would wrap a piece of tape around my middle finger with the sticky side out so that when you touched the backboard it would stick where you touched.

9

The highest power production with olympic lifting is at 100%. I would include more jumping.

10

Well, the thing is, I’m somewhat advanced when it comes to vertical leap training, considering I have been lifting for a little over a year. Repetitive jumping is something I tried early on, and it helped me improve my vert during my beginning stages, however, I doubt it will do anything to improve my vertical leap at the level I am at now. But, regardless, I do have some jump exercises in the program:

40 yard dash x 5
Laundry Jumps – 3 x 20
Hurdle Jumps – 4 x 4

Jump Roping:
1 x 2 minutes [2 Footed]
1 x 1 minute [Left Leg]
1 x 1 minute [Right Leg]
**Superset (3) times

I also think that I get enough actual jumping from playing basketball in my spare time.

Herb: That’s a massive vertical leap, I wouldn’t want to get in your way on a fastbreak. Just out of curiousity, what dunks could you do?

11

That’s a well thought out plan. What are your lifting numbers looking like now?

I would keep the reps below 5 on compensatory acc and power work that you do on monday and keep the %'s around 80% for the standard o-lifts.

12

I think I will reap pretty good gains with this program, considering that I’ve been squatting twice a week for the past 6 weeks along with depth jumps and other plyometrics. The last program I did went phenomenally, I went from squatting 235 at the most, to being able to squat 255+ and improving my vert significantly. Surprisingly, my Power Clean went up a whole lot since the last time I Power Cleaned (4 - 5 months ago) as well. The last time I Power Cleaned, I could do 110lbs at the most, but now I can do 135 atleast, and that’s without Power Cleaning for a very long time. Now, for my lateast vertical leap program, I want to try box squats, deadlifts, olympic lifts, and incorporate compensatory acceleration into my training.

Thanks for the input Kelly B, I base most of my training on your principles and teachings. I’ll lower the reps below 5 for compensatory acceleration and up the %'s for olympic lifts. By the way, your article on Jump Squats helped me so much in my last program; I used all of your Jump Squat variations, and I think that is the main reason I gained so well.

13

Have you ever tried Goodmornings or Glute-ham raises? They would be good exercises for your posterior chain. And also, are you doing olympic squats or just to 90 degrees? I find olympic squats make me more explosive.

14

Where can I find Kelly’s jump squat variations. I know that Kelly is a very good trainer and I have seen a pic of him dunking and he gets up high!!!

15

Slightly late reply:

Kelly has a web site at: http://www.higher-faster-sports.com

You can find his free advice, articles, Q&As, and program ideas there. Great site.

-Erik