Workout Routines

Jump Your Way to Fitness Program

Jump higher, build muscle and get in the best shape of your life with this training program.

by
vertical jump
Duration 1 week
Exercises 45
Equipment Yes

Most vertical jump training programs use repetitive jumping, special shoes and stretching techniques to improve jumping. All of those techniques have a legitimate place in training the legs but jumping is a movement that uses more than just the legs. Jumping is a full body movement and for that reason it is important to train the entire body for jumping.

In training, you train movements, not just muscles. Jumping is a power movement-a function of strength and speed that can be further enhanced through stability. If you are doing stability, strength, speed and power training, there is no doubt you will get in some of the best shape of your life and improve your vertical jump!

Some of the stability that is involved in most vertical jump training uses single-leg exercises and balance devices, such as bosu balls and dyna-discs. These are great, but the best way to improve overall stability is to train the core. This doesn’t mean doing sit-ups until you cramp, this means training the core muscles that help stabilize your lower back and hips (lumbo-pelvic hip complex). Some of those muscles are the abdominal muscles that you like to show off at the beach and some of them are smaller muscles that you can’t see but are extremely important to jumping. Additionally, these same muscles will enhance your ability to perform certain strength, speed, and power exercises that are important to jumping.

The power that your legs generate in the jumping movement is channeled though your core and transferred to your upper extremities as you leave the ground and reach for your goal height. If the core isn’t strong enough, you wont maximize your jump; as power generated in the legs will be lost and not efficiently transferred to your arms.

Speaking of arms, these are very important to jumping as well. Jumping actually involves a movement and a countermovement. The countermovement is a backward swing of the arms as well as a squatting movement of the legs. This loads the energy that has to quickly be converted into the jumping movement to boost you off the ground and propel you into the air. As you can see there’s a lot involved in jumping-full body stability, strength, speed and power!

Training to improve any of these components of jumping will yield increases in your jumping ability and also your overall fitness level. Combining all of the aforementioned components of the jumping movement into your weekly workout routines will dramatically improve your jumping ability and fitness level. If you just want results, keep doing what you’re doing; but if you want dramatic results, try the following workout program for the next 6 weeks. When you’re done, you’ll be stronger, faster, bigger, and jumping higher!

NOTE: You will workout on days 1, 2, 4, and 5. You will rest on days 3, 6, and 7. Push yourself in these workouts -- use weights that will challenge you and move the weight as fast as possible while maintaining proper form and control. The exercises are meant to be performed as super sets. Limit your rest between sets to 2 minutes. Also, be sure to warm up for 5-10 minutes prior to your workouts and stretch after. Go hard or go home!

 

Day 1

Exercise 1A

Barbell Power Clean You'll need: Barbell How to
exercise image placeholder
4 sets
4 reps
-- rest

Exercise 1B

Dumbbell Jump Squat You'll need: Dumbbells How to
Dumbbell Jump Squat thumbnail
4 sets
8 reps
-- rest

Exercise 2A

Barbell Split Jerk You'll need: Barbell How to
Barbell Split Jerk thumbnail
3 sets
6 reps
-- rest

Exercise 2B

Scissor Power Switch You'll need: No Equipment How to
Scissor Power Switch thumbnail
3 sets
12 reps
-- rest

Exercise 3A

Speed Squat
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 3B

High Box Jump You'll need: Box How to
High Box Jump thumbnail
3 sets
6 reps
-- rest

Exercise 4A

Hang Clean High Pull
exercise image placeholder
3 sets
6 reps
-- rest

Exercise 4B

Romanian Deadlift
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 5A

Leg Extension How to
Leg Extension thumbnail
3 sets
12 reps
-- rest

Exercise 5B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
12 reps
-- rest

Exercise 6

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
5 sets
1 min reps
-- rest

Day 2

Exercise 1A

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
3 sets
12 reps
-- rest

Exercise 1B

General Side Plank You'll need: No Equipment How to
Side Plank thumbnail
3 sets
30 sec reps
-- rest

Exercise 2A

Military Press
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 2B

General Plank You'll need: No Equipment How to
exercise image placeholder
3 sets
1 min reps
-- rest

Exercise 3A

Single-Arm Standing Cable Reverse Flye You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Single-Arm Standing Cable Reverse Flye thumbnail
3 sets
12 per arm reps
-- rest

Exercise 3B

Prone Cobra
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 4A

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
8 reps
-- rest

Exercise 4B

Bent-Knee Reverse Hyperextension You'll need: Bench How to
Bent-Knee Reverse Hyperextension thumbnail
3 sets
12 reps
-- rest

Exercise 5A

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8 reps
-- rest

Exercise 5B

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
3 sets
20 reps
-- rest

Exercise 6A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
12 reps
-- rest

Exercise 6B

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
20 reps
-- rest

Day 4

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
6 reps
-- rest

Exercise 1B

Depth Jump You'll need: Box How to
Depth Jump thumbnail
3 sets
4 reps
-- rest

Exercise 2A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
8 reps
-- rest

Exercise 2B

Plyometric Pushup
exercise image placeholder
4 sets
12 reps
-- rest

Exercise 3A

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
12 reps
-- rest

Exercise 3B

Lateral Cone Hop
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 4A

Dumbbell Flye You'll need: Dumbbells, Bench How to
Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 4B

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
3 sets
12 reps
-- rest

Exercise 5A

Weighted Dip You'll need: Dip Station, Ankle Weights How to
Weighted Dip thumbnail
3 sets
12 reps
-- rest

Exercise 5B

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
1 min reps
-- rest

Day 5

Exercise 1A

Running Sprint
Sprinter Workout thumbnail
3 sets
50 yds reps
-- rest

Exercise 1B

Dumbbell Jump Squat You'll need: Dumbbells How to
Dumbbell Jump Squat thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Close-Grip Chinup You'll need: Pullup Bar How to
Close-Grip Chinup thumbnail
4 sets
10 reps
-- rest

Exercise 2B

General Pushup You'll need: No Equipment How to
Pushup thumbnail
4 sets
25 reps
-- rest

Exercise 3A

Lying Leg Curl
lying-leg-curl thumbnail
3 sets
12 reps
-- rest

Exercise 3B

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
12 reps
-- rest

Exercise 4A

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
8 reps
-- rest

Exercise 4B

Glute-Ham Raise
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 5A

Hip Abduction Machine
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 5B

Speed Skater
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 6A

Hip Adduction Machine
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 6B

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
Alternating Dumbbell Biceps Curl thumbnail
3 sets
20 reps
-- rest
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