Vertical Jump Training with Weights
Improve your explosive power and jump height with these weighted exercises specially designed to increase vertical jump performance.
Why Use Weights for Vertical Jump Training?
Adding resistance training to your vertical jump program helps develop the fast-twitch muscle fibers responsible for explosive movements. Weighted exercises increase muscle strength in your posterior chain (glutes, hamstrings, calves) and quadriceps, which are the primary muscles used in jumping.
Important: Always warm up thoroughly before performing these exercises. Start with lighter weights and focus on proper form before increasing load. If you're new to resistance training, consider working with a qualified strength coach.
Key Weighted Exercises for Vertical Jump
1. Barbell Back Squats
How to perform:
- Position a barbell on your upper back, resting on your trapezius muscles
- Stand with feet shoulder-width apart, toes slightly pointed outward
- Brace your core and maintain a neutral spine
- Bend at the knees and hips to lower into a squat position
- Lower until thighs are parallel to the ground (or lower if mobility allows)
- Drive through your heels to stand back up explosively
- Fully extend hips at the top of the movement
Pro Tips:
- Focus on exploding upward as quickly as possible during the concentric phase
- Keep your chest up and maintain a neutral spine throughout the movement
- For vertical jump training, aim for 4-5 sets of 3-5 reps with heavier weights
2. Bulgarian Split Squats with Dumbbells
How to perform:
- Hold a dumbbell in each hand
- Position yourself in a staggered stance with your rear foot elevated on a bench
- Keep your front foot flat on the ground
- Lower your body by bending your front knee until your rear knee nearly touches the floor
- Push through the heel of your front foot to return to the starting position
- Complete all reps on one leg before switching to the other
Pro Tips:
- Focus on single-leg strength to correct imbalances
- Keep your torso upright throughout the movement
- Drive upward with explosive force on each repetition
3. Weighted Box Jumps
How to perform:
- Hold a light dumbbell in each hand or wear a weighted vest
- Stand facing a sturdy box or platform (start with a moderate height)
- Position feet shoulder-width apart
- Perform a quarter squat, then explosively jump onto the box
- Land softly with knees slightly bent to absorb impact
- Step down carefully (don't jump down) and reset for the next repetition
Pro Tips:
- Start with very light weights (5-10 lbs dumbbells or a 10-20 lb vest)
- Focus on explosive power, not weight
- Land softly to protect your joints
- Always step down rather than jumping down to reduce injury risk
4. Trap Bar Deadlifts
How to perform:
- Stand inside a trap/hex bar with feet hip-width apart
- Hinge at the hips and bend knees to grip the handles
- Keep your chest up, back flat, and core engaged
- Drive through your heels and extend your hips and knees to stand up
- At the top, stand tall with shoulders back
- Lower the weight with control by hinging at the hips and bending the knees
Pro Tips:
- Focus on hip extension and explosive power through the middle range
- Keep the bar close to your body throughout the movement
- Can be performed as a "jump" variation where you accelerate quickly but don't leave the ground
5. Weighted Calf Raises
How to perform:
- Stand on the edge of a step or calf raise block with heels hanging off
- Hold dumbbells in both hands or use a calf raise machine
- Lower your heels below the level of the step to feel a stretch in your calves
- Press through the balls of your feet to raise your heels as high as possible
- Hold the contracted position briefly at the top
- Lower with control and repeat
Pro Tips:
- Perform both double-leg and single-leg variations
- Use a full range of motion for maximum benefit
- Try different foot positions (toes straight, in, or out) to target different parts of the calf muscles
8-Week Vertical Jump Training Program
This program incorporates the weighted exercises above into a structured plan designed to increase your vertical jump. Perform this workout 2-3 times per week with at least 48 hours between sessions.
Phase 1: Weeks 1-4 (Strength Foundation)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Trap Bar Deadlift | 4 | 6 | 2-3 min | 75-80% of 1RM, focus on form |
| Barbell Back Squat | 4 | 6 | 2-3 min | 75-80% of 1RM |
| Bulgarian Split Squat | 3 | 8 each leg | 90 sec | Moderate weight dumbbells |
| Box Jumps (no weight) | 4 | 5 | 2 min | Focus on height and soft landing |
| Weighted Calf Raises | 3 | 15 | 60 sec | Full range of motion |
Phase 2: Weeks 5-8 (Power Development)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Trap Bar Deadlift | 5 | 3-4 | 3 min | 85-90% of 1RM, explosive concentric phase |
| Barbell Back Squat | 5 | 3-4 | 3 min | 85-90% of 1RM, explosive concentric phase |
| Weighted Box Jumps | 4 | 4 | 2-3 min | Light weight (5-10 lb dumbbells or 10-20 lb vest) |
| Bulgarian Split Squat | 3 | 6 each leg | 2 min | Heavier dumbbells than Phase 1 |
| Single-Leg Calf Raises | 3 | 12 each leg | 60 sec | With dumbbell in hand |
Recovery and Nutrition Tips
Vertical jump training is demanding on your central nervous system and muscles. Proper recovery is essential for results:
- Protein Intake: Consume 1.6-2.0g of protein per kg of bodyweight daily
- Rest Days: Allow 48-72 hours between intense jumping sessions
- Sleep: Aim for 7-9 hours of quality sleep each night
- Mobility Work: Incorporate ankle, hip, and thoracic spine mobility exercises
- Contrast Therapy: Consider alternating hot and cold therapy to speed recovery
Measuring Progress
Track your vertical jump progress every 2-3 weeks using one of these methods:
- Vertec Jump Measurement Device: The gold standard for vertical jump testing
- Wall Touch Test: Mark your standing reach, then jump and mark the highest point you can touch
- Video Analysis: Record jumps from the side to analyze technique improvements
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