4-Week Vertical Jump Training Program
For athletes under 6 feet tall
Program Overview
This 4-week program is designed specifically for individuals under 6 feet tall, focusing on:
- Relative strength development (strength-to-weight ratio)
- Reactive power and quick ground contact times
- Proper jump mechanics to maximize height
- Progressive overload with adequate recovery
Hover over each day in the calendar to see workout details.
Rest/Recovery
Strength
Plyometric
Complex
4-Week Training Calendar
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
Rest
Rest Day
- Hydration (3-4 liters)
- Sleep (8-9 hours)
- Light stretching
- Proper nutrition
2
Strength
Lower Body Strength
- Squat: 4×5 (75% 1RM)
- RDL: 3×8
- Split Squat: 3×8/leg
- Calf Raises: 4×15
- Core: 3×30s planks
3
Upper
Upper Body
- Push-ups: 3×12-15
- Rows: 3×10
- Shoulder Press: 3×10
- Hip/ankle mobility
- Dead bugs: 3×10
4
Plyo
Plyometrics
- Jump Rope: 3min
- Ankle Hops: 3×20s
- Box Jumps: 4×6
- Depth Jumps: 3×5
- Broad Jumps: 3×5
5
Power
Power Strength
- Speed Squats: 3×6 (60%)
- Trap Bar DL: 4×5
- Walking Lunges: 3×12
- Calf Raises: 3×12/leg
- Leg Raises: 3×10
6
Tech
Jump Technique
- Jump & Reach: 5×5
- Approach Jump: 4×4
- Tuck Jumps: 3×8
- Depth to Vertical: 3×5
- Ankle mobility: 5min
7
Rest
Complete Rest
- No training
- Foam roll: 15-20min
- Ice bath or contrast
- Focus on recovery
- 9+ hours sleep
8
Active
Active Recovery
- Light cardio: 20min
- Dynamic stretch: 15min
- Foam roll: 10min
- Mobility work
9
Complex
Complex Training
- Squat + Box Jump: 4 sets
- RDL + Broad Jump: 3 sets
- Split Squat + Lunge Jump: 3 sets
- Calf Raise: 3×15 (heavy)
10
Upper
Upper Body
- Pull-ups: 3×8-10
- Bench Press: 3×8
- Rows: 3×10
- Med Ball Slams: 3×10
- Russian Twists: 3×20
11
Plyo
Advanced Plyos
- Hurdle Hops: 4×6
- Depth Jumps: 4×5
- Lateral Bounds: 3×8
- 1-Leg Box Jumps: 3×5/leg
- Squat Jumps: 3×8
12
Max
Max Strength
- Squat: 5×4 (85% 1RM)
- Hip Thrust: 4×6
- Step-ups: 3×8/leg
- Calf Raises: 4×12
- Weighted Planks: 3×45s
13
Speed
Speed-Strength
- Jump Squats: 4×6
- Med Ball Throws: 4×8
- Skater Jumps: 3×12
- Depth Drop Jump: 4×5
- Sprint Step-ups: 3×10/leg
14
Test
Measurement Day
- Standing vertical test
- Running vertical test
- Record measurements
- Light recovery work
- Plan Week 3 adjustments
15
Active
Recovery
- Light cardio: 20-25min
- Dynamic stretch: 15min
- Mobility work: 10min
- Foam rolling: 15min
16
Power
Power Strength
- Front Squat: 5×4 (80%)
- Deadlift: 4×5 (80%)
- Weighted Lunges: 3×8/leg
- Calf Raises: 4×12
- Leg Raises: 3×12
17
Upper
Upper/Core
- Weighted Pull-ups: 4×6-8
- Incline Bench: 3×8
- Med Ball Throws: 3×8
- Anti-Rotation: 3×8/side
- Ab Rollouts: 3×10
18
Complex
Advanced Complex
- Front Squat + Depth Jump: 4 sets
- Step-up + Single Leg Bound: 3 sets
- KB Swing + Broad Jump: 3 sets
- Calf Raise: 3×15 (explosive)
19
Reactive
Reactive Plyos
- Depth Jump to Box: 4×5
- Hurdle Jumps: 4×6
- Drop Jump + Vertical: 4×5
- Lateral to Vertical: 3×6
- Split Jumps: 3×8
20
Tech/Power
Technique + Power
- Approach Jump: 5×4
- Weighted Jumps: 4×5
- Single-Response: 4×5
- Band-Assisted: 3×6
- Game Simulations: 3×5
21
Rest
Full Recovery
- Complete rest
- Light stretching/yoga
- Hot/cold therapy
- Protein & anti-inflammatory foods
- Extra sleep (9-10 hours)
22
Active
Final Prep
- Walking: 25min
- Mobility: 15min
- Joint work: 10min
- Foam roll: 15min
- Visualization: 10min
23
Peak
Peak Power
- Half Squat + Max Jump: 4 sets
- Trap Bar Jump + Depth Jump: 3 sets
- Weighted Box Jumps: 3×5
- Power Step-ups: 3×6/leg
24
Light
Light Session
- Med Ball Pass: 3×10
- Band Pull-aparts: 3×15
- Light Shoulder Press: 2×12
- Core: 2 circuits
25
Specific
Sport-Specific
- Jump Simulations: 5×4
- Max Effort Jumps: 5×3
- Approach Variations: 4×4
- Technique Focus: 3×5
26
Rest
Pre-Test Rest
- Complete rest
- Light mobility only
- Hydration focus
- Carb loading
- Mental preparation
27
Testing
Testing Day
- Full warm-up: 15min
- Standing vertical test
- Running vertical test
- Sport-specific jumps
- Compare to baseline
28
Deload
Program End
- Light activity
- Program evaluation
- Results assessment
- Plan next phase
- Rest 3-5 days before next program
0 comments:
Post a Comment