T Nation

Get Stronger, Get Faster, Get Vertical...


#1
 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).

http://www.tmuscle.com/free_online_article/sports_body_training_performance/get_strong_get_fast_get_vertical


#2

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.


#3

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


#4

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


#5

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


#6

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


#7

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


#8

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.

#9

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


#10

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 :slight_smile:


#11

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.


#12

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


#13

Day 8

Active Recovery

Abs Circuit

Swiss Ball Crunches: 30
Hanging Leg raises: 15
Bench Crunches: 30
Hanging Leg Raises: 15


#14

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


#15

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.


#16

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


#17

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


#18

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


#19

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


#20

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