Vertical Jump Program
Eight weeks, three days a week, built around jumping higher: squats and Romanian deadlifts for strength, then box, broad, depth and tuck jumps for power. Quality over quantity on every jump.
Frequency: 3x / week · Duration: 8 weeks · Workout: ~50 min · Level: Intermediate
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What the week adds up to
3 training days, 12 exercises across the week, 53 sets in total in the 3-10 rep range, resting about 120s between them.
No single lift dominates — the week spreads across 12 different exercises rather than repeating a few.
Goals: Strength
Equipment: Barbell, Minimal
Weekly Schedule
Strength — Power
- Back Squat: 5 × 5, rest 3 min
- Romanian Deadlift: 3 × 6, rest 2 min
- Box Jump: 5 × 3, rest 2 min
- Calf Raise: 4 × 10, rest 1 min
Plyo — Explosive
4 exercises (Pro).
Mixed — Power
4 exercises (Pro).
Progression Guidance
Strict form on plyos. Quality > quantity.