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

EXERCISE TYPE VERTICAL JUMP INCREASE

Squats 3.30 cm
Plyometrics 3.81 cm
Squats + Plyometrics 10.67 cm

PROGRAM FLOW

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

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

Intermediate–:
1. Rate of Force Development
2. Reactive strength
3. General strength or 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 or no 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 intermediate