Jump to the routine

Jump Your Way to Fitness Program

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

Jump to the Routine
  • 1 week

  • 45

  • Yes

vertical jump
vertical jump

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!

 

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 45

Barbell Power Clean

Equipment
Barbell
Sets
4
Reps
4
Rest
--
Exercise 2 of 45

Dumbbell Jump Squat

Equipment
Dumbbells
Sets
4
Reps
8
Rest
--
Exercise 3 of 45

Barbell Split Jerk

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 4 of 45

Scissor Power Switch

Equipment
No Equipment
Sets
3
Reps
12
Rest
--
Exercise 5 of 45

Speed Squat

Equipment
Sets
3
Reps
8
Rest
--
Exercise 6 of 45

High Box Jump

Equipment
Box
Sets
3
Reps
6
Rest
--
Exercise 7 of 45

Hang Clean High Pull

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 8 of 45

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 10 of 45

Standing Calf Raise

Equipment
Box
Sets
3
Reps
12
Rest
--
Exercise 11 of 45

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
1 min
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 45

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
--
Exercise 13 of 45

Side Plank

Equipment
No Equipment
Sets
3
Reps
30 sec
Rest
--
Exercise 15 of 45

General Plank

Equipment
No Equipment
Sets
3
Reps
1 min
Rest
--
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
12 per arm
Rest
--
Exercise 18 of 45

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Equipment
Bench
Sets
3
Reps
12
Rest
--
Exercise 20 of 45

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Exercise 21 of 45

Russian Twist

Equipment
Weight Plates
Sets
3
Reps
20
Rest
--
Exercise 22 of 45

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12
Rest
--
Exercise 23 of 45

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
--

Day 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 45

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Exercise 25 of 45

Depth Jump

Equipment
Box
Sets
3
Reps
4
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
--
Exercise 28 of 45

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 29 of 45

Lateral Cone Hop

Equipment
Sets
3
Reps
20
Rest
--
Exercise 30 of 45

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
--
Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 32 of 45

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
3
Reps
12
Rest
--
Exercise 33 of 45

Jump Rope

Equipment
Jump Rope
Sets
3
Reps
1 min
Rest
--

Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 45

Dumbbell Jump Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 36 of 45

Close-Grip Chinup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
--
Exercise 37 of 45

General Pushup

Equipment
No Equipment
Sets
4
Reps
25
Rest
--
Exercise 38 of 45

Lying Leg Curl

Equipment
Sets
3
Reps
12
Rest
--
Exercise 39 of 45

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
12
Rest
--
Exercise 40 of 45

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 41 of 45

Glute-Ham Raise

Equipment
Sets
3
Reps
12
Rest
--
Exercise 42 of 45

Hip Abduction Machine

Equipment
Sets
3
Reps
12
Rest
--
Exercise 43 of 45

Speed Skater

Equipment
Sets
3
Reps
20
Rest
--
Exercise 44 of 45

Hip Adduction Machine

Equipment
Sets
3
Reps
12
Rest
--
Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
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