Introduction
A vertical jump refers to a benchmark test completed by an athlete to determine their power and athleticism. This paper displays a four-week program to increase the vertical leap of an athlete.
Weeks One and Two
It is the part of training that will determine the foundation of the athlete. Weekends will be excluded from training to ensure that one’s body receives enough rest (Voisin and Mikael 491). One should organize their first two weeks by following the mentioned exercises.
Monday
Strength exercise (weighing training)
- Clean Pulls: 2×4-7@90%.
- Pushups: 20.
- Relaxed Back Squats: 4×7-10@80%.
- Lunges: 4×6-10 per leg.
- Effective Deadlifts: 2×6-10.
- Reverse Hyperextensions: 4×6-14.
Plyometric
- Ankle Hops: 4×10 meters.
- Squat Jumps 8x.
Tuesday
Strength (weight flexibility)
- Bench Press: 3×8-12×70%.
- Jogging 5×10 Meters.
- Bent-Over Rows: 2×4-8.
- Standing Military Press: 3×6-10.
Wednesday
Off for normal tasks.
Thursday
Endurance training
- Snatch Pulls: 3×4-7@80%.
- Front Squats: 3×9-14@60%.
- Single-Leg: 2×6-10 per leg.
Plyometric
- Focused countermovement jumps.
- stick the landing: 12x.
- Splitting cycle hops: 102x per leg.
Friday
Strength (Weight training)
- Inclined Press: 4×6-10@60%.
- Single-Armed Dumbbell Row: 4×9-10 per arm.
- Standing Kettlebell Press-ups: 5×9-14 per arm.
Week 3 and 4
Week 4 and 5 are the intense phase of the entire program training hence requiring increased curiosity. The program will develop the central nervous system of the individual (Voisin and Mikael 491).
Monday
Flexibility training
- Focused Deadlifts.
- Clean Pull-ups: 2×5-9.
- Back Squats.
- Squat Jumps: plus 10 Jumps.
- Lunges.
- Split cycle jumps.
- Reverse hyperextensions: 3×7-12.
Tuesday
Endurance and weight training
- Bench Press.
- Bent-Over Rows.
- Medicine Ball Backwards Toss.
- Standing Military Press.
Wednesday
Off for normal tasks.
Thursday
Flexibility training
- Snatch-Grip Deadlifts.
- Split Squats.
- Split Jumps.
- 5 Jumps, per leg.
- Box Jumping to 4 meters.
- Step-ups.
- Good Mornings: 3×6-10.
Friday
- Incline Press.
- Medicine Ball Adjacent Toss: 3×4-8 + 5 throws per side.
- Standup Kettlebell Press-ups: 3×4-8 per arm.
Work Cited
Voisin, Matthieu PJ, and Mikael Scohier. “Effect of an 8-week Plyometric Training Program with Raised Forefoot Platforms on Agility and Vertical Jump Performance.” International Journal of Exercise Science 12.6 (2019): 491. Web.