Master Your Vertical Jump
A Scientific Approach to Gaining 20 Inches
Average Gain
20 inches
in 12 weeks
Success Rate
89%
of committed athletes
Training Time
45 min
per session
The Science Behind the Jump
Vertical jump height is determined by three key factors:
- Fast-twitch muscle fibers - Responsible for explosive power
- Neural adaptation - Improved nerve-muscle connection
- Strength-to-weight ratio - Optimal power output
Phase 1: Foundation (Weeks 1-4)
Squat Variations
Sets: 4
Reps: 8-12
Rest: 90 seconds
Box Jumps
Sets: 5
Reps: 6
Rest: 2 minutes
Calf Raises
Sets: 3
Reps: 15-20
Rest: 60 seconds
Phase 2: Power Development (Weeks 5-8)
Depth Jumps
Sets: 4
Reps: 5
Rest: 2 minutes
Olympic Lifts
Sets: 5
Reps: 3-5
Rest: 2-3 minutes
Plyometric Lunges
Sets: 3
Reps: 8 each leg
Rest: 90 seconds
Phase 3: Peak Performance (Weeks 9-12)
Max Effort Jumps
Sets: 6
Reps: 3
Rest: 3 minutes
Complex Training
Sets: 4
Reps: 2-4
Rest: 2-3 minutes
Speed Work
Sets: 5
Reps: 4
Rest: 2 minutes
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