T Nation

Vertical Jump Program

VJ Supreme Part II

Week 1 & 5

Monday - Compensatory Acceleration

Full Squats:
1 x 8 @ 60%
3 x 6 @ 65 - 70%

Power Clean:
1 x 3 @ 55%
2 x 3 @ 60%

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

Jumpsoles Proprioception:
10 ? 15 minutes

Tuesday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday ? Sprints

20 yard dash x 3
40 yard dash x 3
100 yard dash x 3

GHR?s - 4 x 8

Thursday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday ? Strength Limitations

Snatch Grip Deadlifting:
1 x 8 @ 60%
1 x 6 @ 70%
1 x 4 @ 80%
2 x 2 @ 90%

High Pulls:
1 x 5 @ 65% Power Clean
2 x 5 @ 75 ? 80% Clean

Jumpsoles Proprioception:
10 ? 15 minutes

VJ Supreme Part II

Week 2 & 6

Monday ? Compensatory Acceleration

Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times

Reactive Reverse Hyperextensions:
4 x 12 ? 15 @ 55%

Tuesday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday ? Active Rest

Contrast Shower:
1 x Morning (8 ? 10 minutes)
1 x Evening (8 ? 10 minutes)

Static Stretching:
1 x 15 minutes

Thursday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday ? Strength Limitations

Snatch Grip Deadlifts:
1 x 6 @ 70%
3 x 6 @ 80 ? 85%

Bulgarian Split Squats ? 3 x 6

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

VJ Supreme Part II

Week 3 & 7

Monday - Power

Front Squats:
1 x 8 @ 40% of Back Squat
4 x 6 @ 50 ? 60% of Back Squat

Push Press:
1 x 5 @ 60%
4 x 5 @ 70 ? 80%

GHR?s - 4 x 8

Jumpsoles Proprioception:
10 ? 15 minutes

Tuesday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday ? Quickness

40 yard dash x 5
Laundry Jumps ? 3 x 20
Hurdle Jumps ? 4 x 4

Jump Roping:
1 x 2 minutes [2 Footed]
1 x 1 minute [Left Leg]
1 x 1 minute [Right Leg]
**Superset (3) times

Thursday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday ? Compensatory Acceleration

Jump Shrugs:
1 x 4 @ 50% of Deadlift
1 x 4 @ 60% of Deadlift
2 x 4 @ 60% of Deadlift

Hang Cleans:
1 x 3 @ 50% of Power Clean
1 x 3 @ 60% of Power Clean
2 x 3 @ 65 ? 75% of Power Clean

Reverse Hyperextensions:
4 x 10 @ 70%

Jumpsoles Proprioception:
10 ? 15 minutes

VJ Supreme Part II

Week 4 & 8

Monday ? Compensatory Acceleration

Box Squats:
1 x 2 @ 60%
1 x 2 @ 55%
1 x 2 @ 50%
**Complete rep scheme (3) times

Reactive Reverse Hyperextensions:
4 x 12 ? 15 @ 55%

Tuesday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Wednesday ? Active Rest

Contrast Shower:
1 x Morning (8 ? 10 minutes)
1 x Evening (8 ? 10 minutes)

Static Stretching:
1 x 15 minutes

Thursday ? Core

Weighted Swiss Ball Crunches - 3 x 15
AB Slide - 3 x 20
Side Bends - 3 x 10
Hanging Leg Raises - 3 x 15

Friday ? Strength Limitations

Full Squats:
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

Bulgarian Split Squats ? 3 x 6

Reverse Hyperextensions:
1 x 10 @ 65%
4 x 6 @ 80%

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Tell me what you think of my vertical leap program! I plan on starting this coming monday. Thanks.

Oh, c’mon, help a brotha out. Just a few critiques would be helpful.

Joe DeFranco has his six-week Vertical Jump program listed on his site in the Q&A sections. Check that out and compare it to yours. Or just use his program instead.