The second part of this vertical jump series, we focus on weighted plyometric exercises to prep you for primetime.
Having laid the foundation in the first vertical jump article of this series, it’s now time we move to Phase 2. To do so, we’re going to add a few simple, but VERY productive jumping exercises, to ramp up your vertical leap. We’re also going to add resistance slowly but surely, and start jacking up the intensity to get you ready for Phase 3. Remember that the simple key to making this method effective is maximum effort, all of the time. If you’re bullshitting the move, you’re wasting everyone’s time, most of all your own.
As we start to taper in Phase 2, some jumping exercises will be replaced slowly with more effective means. And with that, here are the exercises that make up the workout in phase 2.
Drop Squat Jumps
Building off of the Drop Squat is the Drop Squat Jump. What we’re trying to do here is a Drop Squat (pull yourself down as fast and as hard as possible) before propelling yourself up as fast and as high as possible. This is the building block for the depth jump. Down fast and hard, up faster and harder. Get your mind out of the gutter, check the video for tips on proper technique, and note that 3 sets of 8 should be all you need here.
Dumbbell Squat Jumps with a reset at the top
The obvious next step is to add resistance to the Loaded Squat Jumps. You’re going to start light here; to do these correctly, you’ll want to lower yourself into a quarter to half squat position before exploding out as fast as possible. Work to lower yourself at the same tempo as you would with a bar on your back. Trust me, you’ll do things faster later, but start off by getting the pace right!
Again, start a light amount of weight- like 5 to 10 pound dumbbells light for 1 set of 8 reps. If you jump as high or higher by the 3rd workout, add a set; if by the 3rd workout you’re still jumping as high or higher, add 5 pounds. Continue to monitor the movement this way. If you’re still getting as high, add 5 pounds to every other 3rd jumping work out. The key is not the load- it is the jump height.
High Pogo Jumps
Building off the Quick Pogo comes the High Pogo, yet another exercise from the Parisi Speed School. The big thing here is the ankle joint, which is the most underappreciated joint in the body when it comes to movement, especially jumping. We’re going to work on how well we “bounce” off our feet, by only using our ankles. We use this from our “warm up” all the way through, but it is one of the most important exercises when it comes to getting on and off the ground as fast as possible. Three sets for 12 should get the job done here.
For the strength training, we’re going to cut the volume down to 14 reps per set, which means hitting 14 reps of Squats, Good Mornings, Back Raises, Seated Calf Raises and Single Leg Calf Raises. You will hit 2 sets of 14 on the calf work. During the first set, control the negative until you feel a solid stretch, then as explosively as possible come up on your toes to full extension and hold that “squeeze” for a 2 count. The 2nd set will be as heavy as possible through a full range of motion. The rest of the exercises follow the same protocol as before. Just one set of 14 and keep it moving. If you need a reminder on squat form and accessory exercises, check out my prior articles. The accessories are going to be important, for in the next phase, we’re largely cutting them down, so get strong, push the weights, and trust me, you’ll be on your way to jumping out of the gym.
To maximize your gains using this vertical jump program 1R would recommend the following supplements: