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TheVertical Jump Development Bible

A sample 12-week cycle might look something like this:
Week 1-3: Higher volume lower and moderate intensity jump training (i.e. single and
double leg jumps, hops, skips – depth jumps up to 18 inches)
Week 4-6: High volume weights + low volume low intensity jump training
Week 7-9: Moderate volume accelerated weight training (jump squats, speed pulls) +low volume shock jumps (depth drops)
Week 10-12: Low volume general weights + high volume depth jumps


Squats 3.30 cm
Plyometrics 3.81 cm
Squats + Plyometrics 10.67 cm


Raw Beginner-
1. Jumping efficiency and muscle coordination
2. General strength
3. Rate of force development
4. Reactive strength

1. General strength
2.Rate of force development
3. Reactive strength
4. Muscle growth

1. Rate of Force Development
2. Reactive strength
3. General strength
1. General Strength
2. Rate of force development
3. Reactive strength.

Advanced – Everything

Lets take a look at the various profiles you may fall under so you will know where to start

Novice Profile
1. You’ve spent little orno time lifting weights and thus squat less then 1.5 x
bodyweight or leg press < 3x bodyweight
2. Your reactivity is naturally better developed. Your reactive jump off the boxes or
with a running start will be somewhere around 20% or greater then from the
stationary jump on the ground.
3. Your vertical jump is fair to good (up to 28 inches)
4. Lots of strength needed!

Recommendations:If you’re this type of novice you have naturally better reactive
strength. Whether this comes from structure, training, or practice, your strength needs to
catch up to your reactivity. This means you need to focus on strength training. The
beginners strength- training program is tailor made for you. When you have built up your
strength strength, you can then move on to the intermediateprograms and mix both
plyometrics and strength training. See Novice Strength Training program

Intermediate profile
1. You’ve either lifted weights in the past or you’re naturally strong. You squat 1.5
x bodyweight or more or leg press 3x bodyweight or more.
2. Your reactive strength is under-developed. When doing the reactive jump test
your jump off the ground will tend to be fairly even withyour best box jump.
Your jump with a 3-step run-up will be less than 20% better then your jump from
a stand-still.
3. Your vertical jump is typically poor to good (< 28 inches)

Recommendations: If you’re this type of athlete you need to emphasize plyometric and
rate of force development training to better utilize your natural strength. If you’re this
guy, a program consisting ofIntermediate plyometrics with once per week strength
maintenance will work extremely well. See “plyometric focused intermediate” routine.

Intermediate II profile
1. You squat 1.5 x bodyweight or leg presses 3x bodyweight or more.
2. Your reactive strength is well-developed. Your best jump off the box or with a
run-up will be somewhere around 20% or more better then your squat jump.
3. Your verticaljump could be good to very good (24-32 inches).

Recommendations: If you’re this guy you have decent levels of strength along with
excellent reactive strength. You’ll make your best gains with a program heavily focused
on strength to balance out your well-developed reactive strength. A program focusing on
strength with a moderate volume of plyometrics will be just the ticket. See “strengthfocused intermediate” routine.

Regular Intermediate Profile
1. You squat 1.5 x bodyweight or leg presses 3x bodyweight or more.
2. Your general strength and reactive strength are both good but neither one
outweighs the other. Your best box jump will be somewhere between 5-20%
greater than your ground jump but not more.
3. Your vertical jump could be anywhere from average to very good...