Critique My Vertical Leap Program!!! Must See!!!

Expert Discussion Strength Training
1

Check out my Vertical Leap Program. It is 6 weeks in length, and I am hoping for a 2 - 3 inch increase on my vertical leap. It took me a while to write the program, but I think it’s great. Any thoughts or suggestions? Thanks guys. I will also be following a strict diet which will help me shed atleast 5 pounds of unnecessary fat.

VJ Supreme – 6 Weeks

Weeks I & IV

Monday’s Workout:

Full Squats – 6 x 4 @ 65 – 85%
Leg Press – 3 x 8 @ 75%
Bulgarian Split Squats – 3 x 8
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 5 x 2mins

Wednesday’s Workout:

Depth Jumps – 3 x 3
360 Depth Jumps – 3 x 3
Single Leg Depth Jumps – 3 x 3
Hamstring Curls – 3 x 8 [Heavy Negative Reps]
Lunges – 3 x 12
Step Ups – 3 x 12

Jump Roping w/ Jumpsoles – 5 x 2mins

Friday’s Workout:

Speed Squats – 4 x 4 @ 60% [Compensatory Acceleration]
Squats – 2 x 8 @ 65% [Feet 6’’Apart]
Bulgarian Split Squats – 3 x 8
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 5 x 2mins

-=-=-

Weeks II & V

Monday’s Workout:

Reactive Squat – 3 x 5 @ 50%
Full Squat – 4 x 5 @ 80%
Seated Calf Raises – 3 x 12 @ 80%
Standing Calf Raises – 3 x 6 @ 65% [Heavy Negative]
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 4 x 3mins

Wednesday’s Workout:

Depth Jumps – 6 x 4
Rim Jumps – 3 x 12
Plyometric Footwork Drills –
A. 1-5-9 (1 x 7)
B. 7-5-3 (1 x 7)
C. 6-7-6-1 (1 x 7)
D. 6-1-6-7 (1 x 7)
E. 1-2-5-8-9-4 (1 x 5)

Jump Roping w/ Jumpsoles – 4 x 3mins

Friday’s Workout:

¼ Rhythmic Jump Squats – 4 x 10 @ 20%
Full Squats – 3 x 8 @ 70%
Seated Calf Raises – 3 x 12 @ 80%
Standing Calf Raises – 3 x 6 @ 65% [Heavy Negative]
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 4 x 3mins

-=-=-

Weeks III & VI

Monday’s Workout:

Full Squats – 5 x 5 @ 75%
Leg Press – 4 x 6 @ 70 – 85%
Bulgarian Split Squats – 3 x 8
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 3 x 4mins

Wednesday’s Workout:

Depth Jumps – 6 x 3
Sprints – 3 x 50yards
Downhill Sprints – 3 x 50yards
Hamstring Curls – 3 x 8 [Heavy Negative Reps]
Lunges – 3 x 12

Jump Roping w/ Jumpsoles – 3 x 4mins

Friday’s Workout:

Rhythm Squats – 1 x 50 @ 80 - 85%
Paused Jump Squat – 5 x 4 @ 30% [3 Second Pause]
Reverse Hyper Extensions – 4 x 10

Jump Roping w/ Jumpsoles – 3 x 4mins

-=-=-

Core work is to be done on Tuesdays and Thursdays.

AB Slide – 3 x 20
Swiss Ball Crunches – 3 x 20

2

Single or double foot? Stationary or moving? The drills should be specific to the type of jump you’re doing.

Forget Defranco, I prefer something more simple. 3x/wk:

Jump drills (<30 foot contacts)
Med ball throws / Hip snatch
Squat

For reps/sets see example program on my website and refer to Prilepin’s charts…

3

That’s what I was thinking when seeing his program, how different is this from sprinting, without actually jumping for height how are you planning for great improvements in precisely that. Kind of like trying to get faster without sprinting.

4

Uhm, as in sprinting, there comes a point were sprinting everyday will cease to improve your speed. I am too advanced to be doing exercises that mimic air alert. I have jump squats, depth jumps, jump roping, and rim jumps all included in the program. I also play basketball on the off days, so I think I get enough jumping in. I am trying to improve my strength levels which will consequently improve my vertical leap.

“Single or double foot? Stationary or moving? The drills should be specific to the type of jump you’re doing.”

I am looking to improve all forms of my jump. Any other suggestions?

5

Agreed.

What is your criticism of Defranco’s methods?

James

6

If you are playing bball on your off days, you may be in a state of continual CNS fatigue. Are you doing too MUCH jumping?

7

how many foot contacts is that per week?

8

What’s been holding you back so far? Limit strength or reactive strength? There might be too much volume in your program. Without some room for supercompensation your gains could be limited. My experience with vj programs in the short term (as you are doing) is that you can t do too much of everything, something has to left out for a while(if you lack explosiveness it’s limit strength and vice versa) otherwise you can end up getting fried. Also, I’d lose the leg press, calf raises(more than enough calf involvement with the depth jumps),jumpsoles (in my opinion useless), downhill sprints (chance of injury, not very productive).Leaving out some of the unproductive work will allow more CNS energy to be spent on plyos and explosive weights.
I would also try some hurdle hops, split squat jumps or bounding in the program for some variety.

9

I’ve just made the adjustments I think… taking into account you play basketball.

10

With the basketball on off days that’s gonna be way too much volume. A game of basketball is significant REA training and not only requires recovery itself, but also delays the compensatory effect of the rest of your work. Most b-ball players I see are doing way too much plyo training and not enough basic strength training - especially when you add up what they do on the court with what they do off the court. I would cut your training down to 2 sessions per week and follow David W’s suggestions.

11

Alright, thanks for all the help guys, I’ll cut down the workload and play basketball less to procure optimal gains. I also want to thank you KellyB for writing that article on Jump Squats, I’m going to be using some of your variations. I hope it turns out well. :smiley:

12

One more thing, here are my stats. Maybe you guys can tell me what I should focus more on - losing excess fat, improving strength levels, or improving the speed of my jump through plyometrics.

Age: 16
Height: 5’10
Weight: 160 (Want to get it down to 150 and then start packing on muscle.)
Squat: 245 (Estimate, planning to max out this coming friday)
Bench: 205
Standing Vertical Leap: 26’’
Running Vertical Leap: 30’’ (Could be slightly higher)

13

at 160 - is it really “excess” and you’re only 16— it might go away as a function of growing up. Strength strength strength… in other words, Squat

14

Figure out what components and qualities you need and then focus where you have the most potential for improvement. You know you need both strength and speed (rea. ability). You could dedicate yourself to improving reactive ability and improve maybe 10% over the next 2 years. Or you could dedicate yourself to improving your strength and improve 20% in that department over the next 2 months. Then with your increased strength you could then come back and increase your reactive ability 10% in the following 2 months.

Short answer: Get your squat above 300 and you’ll probably be surprised.