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The Vertical Jump Program - Vol. 4

The Vertical Jump Program - Vol. 4

Putting the program together to improve your vertical jump.

Ok guys and gals. I know you’re not really looking for more of my witty greatness after Vol 1, Vol 2, and Vol 3 of this series, but you just might have it coming to you.

Before you get rolling with this vertical jump program, let me give you a few must do’s here:

  1. You must warm up… No seriously, really warm up. If you’re not in a decent lather (read: sweating), you’re not ready.
  2. You must work on strength and conditioning throughout phases 1 and 2 in order to build the base.
  3. You must perform every vertical jump like I have a gun to your head saying, “Jump higher or I will shoot you.” Not that I’d ever say that, but let’s just say my guys know to push it every rep.
  4. If you aren’t jumping as high, or as fast, cut the set and try again another day. Just because you’re, “supposed to do this today,” doesn’t mean your body will allow you to.
  5. Do this 3 times a week. Yes that means you should be squatting 3 times a week for the 1st phase to get strong. Maybe you’re not back squatting every day, maybe you’re using belt squat instead… but less than that won’t cut it during this program..

With that out of the way, here is the exact basketball workout I used this offseason with my team. I hope you enjoy. Now get to work and get yourself up off the ground.


To maximize your gains using this vertical jump program 1R would recommend the following supplements:

  1. Optimum Nutrition Threshold Beta-Alanine - Will help increase your workout capacity which will improve performance and strength during high intensity training
  2. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after lifts
  3. Cytosport L-Glutamine - Needed for immune system support, energy production, and the building and protection of the lean muscle mass when stress is increased on the body


15 / 09 / 2017 1R