Plz Read!!!!!!!!!

Expert Discussion Strength Training
1

Hey everyone, Im new here and I would like anyone that knows a lot about vertical jump to critique my program. Thanx in advance.

Vertical Program and Lifting Program
Weeks 1-3
Monday:

  1. Depth Jumps 5x5
  2. No Arm Hops 3x6
  3. Laundry Jumps 2x14
  4. Squats 3x6
  5. Lunges 3x6
  6. GHRs 3x8
  7. Calf Raises 3x10
    Core and ankle work:
    2 supersets of the core exercises
  8. Reverse Crunch-10 reps
  9. Twisting Crunch- 10 reps
  10. V-Crunch- 10 reps
  11. Crunch- 10 reps
  12. Supermans 2x10

Wednesday:

  1. 1 leg bodyweight squat 3x10
  2. 1 legged calf raises
    Core and ankle work:
    2 supersets of the core exercises
  3. Reverse Crunch-10 reps
  4. Twisting Crunch- 10 reps
  5. V-Crunch- 10 reps
  6. Crunch- 10 reps
  7. Supermans 2x10

Friday:

  1. Squats 3x6
  2. Lunges 3x6
  3. GHRs 3x8
  4. Calf Raises 3x10
    Core and ankle work:
    2 supersets of the core exercises
  5. Reverse Crunch-10 reps
  6. Twisting Crunch- 10 reps
  7. V-Crunch- 10 reps
  8. Crunch- 10 reps
  9. Supermans 2x10
2

All of a sudden everyone and their sister is trying to increase their vertical!

Is this all you’ll be doing or are you also playing a sport? How old are you?

Why not spread some of the jump work over the 3 days?

3

Read the post I gave to Uzzman regarding vertical, this question has been asked too many times…lol. It’s in the archieves READ!

4

Actually I gained 4 inches in 2 and a half weeks, Im just looking for anyone to help make any improvements. I have done my research and I heard this forum is good so I wanted some input. Thanks anyways, its helped make me have a 31 inch vertical.