Vertical Jump

Eight weeks to add centimetres to your vertical: one strength block, one spring block, a wall test to measure it all. Alongside your basketball, volleyball or handball practice · with honest expectations: a real 5 to 10 cm, not empty promises.

What the program includes

• 8 weeks · 2 phases · 3 sessions / week · Intermediate
• Equipment : sturdy box · barbell or dumbbells · a wall
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Strength (weeks 1 to 4) : Build what makes you jump high: relative strength on squat, lunges and hip hinge, controlled eccentrics, loaded calves and tendons, landings learned before any height, and countermovement technique set from day one.
• Phase 2 · Power (weeks 5 to 8) : Convert strength into height: progressive plyometrics first in the session, from pogos to drop jumps, counted jumps and perfect landings · strength maintained behind with heavier loads and maximal speed intent on every rep.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.