The successful completion of my previous program sparked a desire to begin a new journey toward the pinnacle of athleticism. To a place where the air is thinner and where muscles are as functional as they are aesthetic. I'm talking about the sick vertical jump. Arguably the most accurate test of explosive strength, placing it among the coveted 3 x body weight lifts.
My goal is to tackle this program and improve my vert whilst getting stronger and faster (hence the title).
Day 1
Back Squat:
210 x 5
210 x 5
210 x 5
210 x 5
Deadlift:
270 x 4
285 x 4
285 x 4
285 x 4
Speed Squat:
140 x 5
140 x 5
Jump Squat:
50 x 8
50 x 8
50 x 8
50 x 8
Vertical Jumps:
BW x 8
BW x 8
BW x 8
After doing 3 weeks of “One Lift Per Day”, this type of training is a nice change. I should also measure my vertical to see where I am at and how much it will change after 6 weeks.
Day 2
Active Recovery
Abdominal / Core Strength:
Hanging Leg Raises (Super Set with no weight);
Warm-up Set: 20 x BW
Set 1: 10 x 15 + 10 x BW
Set 2: 10 x 15 + 10 x BW
Set 3: 10 x 15 + 10 x BW
Set 4: 8 x 15 + 10 x BW
Leg Raises + Super Set Leg Crosses;
Set 1: 20 x BW + 20 x BW
Set 2: 20 x BW + 20 x BW
Set 3: 20 x BW + 20 x BW
Swiss Ball Crunches;
Set 1: 20 x 25
Set 2: 20 x 25
Set 3: 20 x 25
Day 3
Dips:
Set 1: 6 x 85
Set 2: 6 x 85
Set 3: 6 x 85
Set 4: 6 x 85
Bent-over Barbell Rows:
Set 1: 6 x 170
Set 2: 6 x 170
Set 3: 6 x 170
Set 4: 6 x 170
Push Press:
Set 1: 5 x 150
Set 2: 5 x 140
Set 3: 5 x 140
Set 4: 6 x 140
Chin-ups:
Set 1: 6 x 85
Set 2: 6 x 85
Set 3: 6 x 85
Set 4: 6 x 85
Day 4
Depth Jumps 50cm
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW
Jump Split Squats
Set 1: 5 x 20
Set 2: 5 x 20
Set 3: 5 x 20
Power Clean From Blocks
Set 1: 4 x 140
Set 2: 4 x 140
Set 3: 4 x 140
Set 4: 4 x 140
Bulgarian Squat Iso Contrast; 5 second hold
Set 1: 5 x 65
Set 2: 5 x 65
Set 3: 5 x 65
Top Squat Overcoming Isometrics; 6 second hold
Set 1: 5 x N/A
Set 2: 5 x N/A
Set 3: 5 x N/A
Day 5
Active Recovery
Neck Extensions
Set 1: 20 x 50
Set 2: 20 x 50
Set 3: 20 x 50
Resisted Strikes
Set 1: 30 x Resistance Band
Reverse Resisted Strikes
Set 1: 30 x Resistance Band
Shadow Boxing
Set 1: 3 minutes
Heavy Bag
Set 1: 3 minutes
What’s your weight and vert at now??
Depending on your weight I’m thinking that you would benefit more from focusing on brining your squatting numbers up and doing a bit of low-level plyo like once per week. For me squatting frequently and with high intensity and pretty small volume has always improved my squat pretty fast.
Kelly Bagget has a great page about improving the vertical jump
Hey Jonsi,
Thanks for the advise.
I weigh 151 right now but I am not sure what my vert is. . . I really should get on that I know. I checked out that link you posted and it has a lot of useful information in it. I do agree that the best way to improve your vert is to up your squat, however, the program I am going is really focusing on all around explosive strength improvement which in turn will develop my vertical and squat. Since I have been away from the weights all of my lifts have went down significantly.
A 2 x body weight squat would be great and it is not that far fetched for me especially at this weight, but once again I think an all around improvement in strength would be more beneficial at this stage.
Day 6
Incline Press
Set 1: 10 x 65
Set 2: 10 x 65
Set 3: 10 x 65
Set 4: 10 x 65
Incline DB Rows
Set 1: 10 x 65
Set 2: 10 x 65
Set 3: 10 x 65
Set 4: 10 x 65
Close Grip Bench
Set 1: 10 x 140
Set 2: 8 x 155
Set 3: 10 x 155
Set 4: 10 x 155
Barbell Curl
Set 1: 10 x 65
Set 2: 10 x 85
Set 3: 10 x 85
Set 4: 10 x 85
Well you have a 1.5x bw which is decent and doing speed work while getting strength up is probably effective. I’m just speaking from my own experienced that I did polymetrics too soon when my squat wasn’t even up to 1.5xbw and that barely affected my vert at all.
Good luck 
Thanks man. I do hope to hit a 2 x BW squat by the end of this program, which is practical, but your right doing the speed work will hinder the progress of that goal.
Cheers.
Day 7
Active Recovery - Cardio
300 workout
25 Pull-ups
50 Deadlifts - 135 lbs
50 Push-ups
50 Box jumps - 50 cm
50 Floor Wipers - 90 lbs
50 Clean And Press- 50 lbs
25 Pull-ups
Total Time - 17 minutes
Day 8
Active Recovery
Abs Circuit
Swiss Ball Crunches: 30
Hanging Leg raises: 15
Bench Crunches: 30
Hanging Leg Raises: 15
Day 9
Back Squat:
220 x 5
220 x 5
220 x 5
220 x 5
Deadlift:
290 x 4
300 x 4
300 x 4
300 x 4
Speed Squat:
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
Jump Squat:
50 x 10
50 x 10
50 x 10
50 x 10
Vertical Jumps:
BW x 8
BW x 8
BW x 8
Day 10
Dips:
Set 1: 6 x 85
Set 2: 6 x 85
Set 3: 6 x 85
Set 4: 6 x 85
Bent-over Barbell Rows:
Set 1: 6 x 170
Set 2: 6 x 180
Set 3: 6 x 180
Set 4: 6 x 180
Push Press:
Set 1: 5 x 150
Set 2: 5 x 150
Set 3: 5 x 150
Set 4: 6 x 150
Chin-ups:
Set 1: 6 x 85
Set 2: 6 x 85
Set 3: 6 x 85
Set 4: 6 x 85
Uber sore from the deads/squats from yesterday. My weight is hovering around 153-155.
Day 11
Active Recovery - Traps
Behind The Back Barbell Shrugs
Set 1: 190 x 15
Set 2: 220 x 12
Set 3: 240 x 12
Set 4: 240 x 12
Front BB Shrugs
Set 1: 240 x 12
Set 2: 240 x 12
Set 3: 250 x 12
Set 4: 250 x 12
Neck Extensions
Set 1: 50 x 25
Set 2: 55 x 25
Set 3: 55 x 25
Day 12
Depth Jumps 50cm
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW
Jump Split Squats
Set 1: 5 x 20
Set 2: 5 x 20
Set 3: 5 x 20
Power Clean From Blocks
Set 1: 4 x 150
Set 2: 4 x 150
Set 3: 4 x 150
Set 4: 4 x 150
Bulgarian Squat Iso Contrast; 5 second hold
Set 1: 5 x 65
Set 2: 5 x 65
Set 3: 5 x 65
Top Squat Overcoming Isometrics; 6 second hold
Set 1: 5 x N/A
Set 2: 5 x N/A
Set 3: 5 x N/A
Day 13
Active Recovery - Core Strength Circuit x 3
Hanging Leg Raises - 20 x BW
Leg Raises - 20 x BW
Leg Crosses - 20 x BW
Crunches - 20 x BW
Barbell Core Twists
Set 1: 20 x 70
Set 2: 20 x 70
Set 3: 20 x 70
Day 14
Incline Press
Set 1: 10 x 65
Set 2: 10 x 65
Set 3: 10 x 65
Set 4: 10 x 65
Incline DB Rows
Set 1: 10 x 65
Set 2: 10 x 65
Set 3: 10 x 65
Set 4: 10 x 65
Close Grip Bench
Set 1: 10 x 155
Set 2: 10 x 155
Set 3: 10 x 155
Set 4: 8 x 155
Barbell Curl
Set 1: 10 x 100
Set 2: 10 x 100
Set 3: 10 x 100
Set 4: 10 x 100
Tricep Extension
Set 1: 10 x 65
Set 2: 10 x 65
Set 3: 10 x 65
Day 15
Active Recovery
Lats
Wide Grip Pullups
Set 1: 12 x BW
Set 2: 15 x BW
Set 3: 15 x BW
Set 4: 15 x BW
Set 5: 12 x BW