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Joined: 8/21/2004
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Vertical Jump Workout
Cycle 1 - 4 weeks in length
Monday: Legs
Tuck Jumps: 5 sets of 8
Lateral Cone Hops: 6 sets of 6
Rim Jumps: 5 sets of 8
Squats: 4 sets of 5
Leg Press: 3 sets of 6
Hamstring Curls: 3 sets of 6
Tuesday: Chest, Biceps
Bench Press: 3 sets of 6
Incline Bench Press: 3 sets of 6
Dumbbell Press: 3 sets of 6
Dumbbell Flyes: 3 sets of 6
Dumbbell Curls: 3 sets of 10
Hammer Curls: 3 sets of 10
Concentration Curls: 3 sets of 10
Wednesday: Back, Core
Lateral Pulldown: 3 sets of 8
Dumbbell Rows: 3 sets of 8
Rows: 3 sets of 8
Crunches: 3 sets of 10
Decline Sit-ups: 3 sets of 10
Bent Knee Leg Lifts: 3 sets of 10
Oblique Twists: 3 sets of 8
Hyperextensions: 3 sets of 10
Weighted Hyperextensions: 3 sets of 8
Thursday: Legs
Tuck Jumps: 5 sets of 8
Lateral Cone Hops: 6 sets of 6
Rim Jumps: 5 sets of 8
Explosive Squats: 3 sets of 8
Dead lifts: 3 sets of 6
Calf Raises: 3 sets of 15
Friday: Shoulders, Triceps
Lateral Raises: 3 sets of 6
Front Lateral Raises: 3 sets of 6
Military Press: 3 sets of 6
Close Grip Bench Press: 3 sets of 10
Skull Crushers: 3 sets of 10
Tricep Pushdown: 3 sets of 10
Cycle 2 – 4 weeks in length
Monday: Chest, Triceps
Bench Press: 3 sets of 6
Dumbbell Press: 3 sets of 6
Decline Benchpress: 3 sets of 6
Flyes: 3 sets of 6
Tricep Kickback: 3 sets of 10
Skull Crushers: 3 sets of 10
Tricep pushdown: 3 sets of 10
Tuesday: Legs
Object Jumps: 5 sets of 6
Single Leg Leap ups: 4 sets of 6
Depth Jumps: 3 sets of 3
Squats: 4 sets of 5
Lunges: 3 sets of 6
Explosive Calf Raises: 3 sets of 15
Wednesday: Back, Shoulders
Standing Rows: 3 sets of 8
Rows: 3 sets of 8
Shrugs: 3 sets of 8
Reverse Shrugs: 3 sets of 8
Shoulder Flyes: 3 sets of 6
Barbell Front Lateral Raise: 3 sets of 6
Lateral Raises: 3 sets of 6
Thursday: Core, Biceps
Crunches: 3 sets of 20
Weighted Decline Sit-ups: 3 sets of 8
Bent Knee Leg Lifts: 3 sets of 15
Oblique Twists: 3 sets of 8
Hyperextensions: 3 sets of 10
Weighted Hyperextensions: 3 sets of 8
Dumbbell Curls: 3 sets of 10
EZ Bar Curls: 3 sets of 10
Concentration Curls: 3 sets of 10
Friday: Legs
Object Jumps: 5 sets of 6
Single Leg Leap ups: 4 sets of 6
Weighted Squat Jumps: 3 sets of 6
Deadlifts: 3 sets of 6
Seated Leg Curls: 3 sets of 6
Hip Adductors: 3 sets of 6
Hip Abductors: 3 sets of 6
Rest 1 week between cycles and don’t play any hard basketball in your rest week (the most you should do is lightly shooting around). Test your vertical jump the Saturday or Sunday (should be the last two days of your resting week).
This program doesn’t really have a limit, you can do it for as long as you wish, just make sure you switch cycles every 4 weeks, and you rest one week in between your cycle switch.
Make sure you record your gains in strength, jump, etc. so you stay motivated.
Drink plenty of water during the day since your muscles are made up of 60 % - 70 % of water.
Consume at least 0.9 to 1.2 grams of protein per pound of bodyweight each day. After working out consume at least 25 grams of protein. Before working out consume about 8 grams.
Stretch about 2 to 3 times a day, and also dynamically stretch before working out and statically stretch after working out.
Don’t eat anything for 1:30 hours before working out because you will get a sick stomach.
Make sure you eat plenty of carbohydrates to supply you with energy.
If you have an injury that prevents you from working out, wait until it is healed because you will have the injury for a long time if you don’t let it rest properly. Ice it and rest it.
If you have any pains while doing a certain exercise, leave it out until you learn proper form, or don’t do it at all if pains continue to come.
Warm up properly before working out by jogging lightly for 10 minutes. Jog longer if you are not sweating in 10 minutes. But 10 minutes no matter what, more only if you are not sweating.
Before you go to sleep consume about 10 grams of protein since you muscles only grow during your sleep so it would be a good idea to supply your body with protein before it recovers.
Don’t eat any big meals before going to sleep.
Sleep AT LEAST 8 hours a day. That’s what most professionals say but I think 9 hours is the least you should sleep!
Avoid junk food as much as possible.
When you’re at the gym, don’t do what the guy beside you is doing. If he’s doing 300 lbs. on the bench press, you do yours, and don’t try to act tough by doing the same as he is.
Each week try to add more weight to each exercise, if you can. I usually add about 5 lbs. to each exercise, because then you are forced to lift more, instead of adding 20 lbs. all of a sudden in one day. Adding little by little each week will help you A LOT.
Always give your best effort at each exercise, have perfect form, and work hard. It will all pay off, believe me
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
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Vertical jump workout GREAT for BB - 
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