The VERTICAL JUMP Program

Building a monstrous vertical jump can be reduced down to 4 main exercise categories:

1. A squat variation - Back Squat, Front Squat, SSB Squat etc.
2. An olympic lift variation - Power Clean, Power Snatch etc.
3. A loaded jump - Jump Squats, Weighted Box Jumps etc.
4. An unloaded jump - Depth Jumps, Box Jumps etc.

Now, why these 4 specific exercise categories? Well, each of these exercises correspond to a specific point on the strength speed continuum:

In order for us to increase our vertical jump, we must target all areas on this continuum if we want to make appreciable long-term progress (more about this in this blog post). If, for example, I just tried to increase my power by using power-based exercises, I would eventually stall because I haven't increased other parts of the continuum (like max strength). This is why these specific exercise categories have been chosen. A heavy squat variation will target max strength, an olympic lift will target strength-speed, a loaded jump is producing power, and an unloaded jump is building speed-strength. Now, you may notice that there is no exercise for the pure "speed" part of the continuum. That is because pure speed exercises don't really exist since an exercise can only be pure speed if there is no resistance applied. An unloaded jump is NOT a pure speed exercise since you have to overcome your own bodyweight to get off the floor, so it is more speed-strength.

Now, let's get into specifics. The squat variation should be done heavy. I would recommend beginners start with a high bar back squat since strength in the quads is more of what we are going for when it come to vertical jumping. After some time, you can rotate to low bar squats, front squats or even pin squats from varying heights. Heavy squats should be done 2x a week for the majoirty of people. If you really do not progress with 2x a week squatting, you could maybe do 3x a week. But your recovery, nutrition and sleep better be on point!

The olympic lifts can be done at a higher frequency than the squatting. The reason for this is because the olympic lifts (for the purpose of increasing the vertical jump) should only be loaded with 70-85% of your 1 rep max. So they can be done anywhere from 2-4x a week. I generally favour the power clean and the power snatch since they don't require much technical skill, but you could also do the hang power version, rack jerks or high pull variations. Basically, just do any olympic lift that you can execute with good form explosively.

Loaded jumps should be done around 2x a week. The best exercise here would be the jump squat. People often make the mistake of going to heavy with these to see any real carryover to their vertical jump. A recommendation I learnt from Alex Enkiri is that you should now use more than 10% of your back squat 1 rep max for jump squats. So if your squat max was 200kg, you would only use 2 10kg dumbbells for jump squats. You can use heavier loads with weighted box jumps, but I think majority of your power work should be done with jump squats.

Unloaded jumps can really be anything. I put box jumps here because I like them, but you could also do some standing jumps were you just stand on ground and jump as high as you can rhythmically. As far as box jumps go, your technique will be based on what type of vertical jump you are training for. If you are training for a vertical jumps with a running start, then you should do your box jumps with a running start as well. This will allow you to practice technique whilst developing explosiveness. If you are training more for a standing vertical jump (like in the NFL combine), then do your box jumps from a stationary standing position. These unloaded jumps can be done 2-4x per week since they induce very low fatigue. 

Here is the entire program put together:

Additional Notes:

• You may notice that the jump squats have a peaking protocol as well. This can be run optionally if you plan on peaking your vertical jump for a competition, test etc. In the first 2 weeks, use 10% of your back squat 1 rep max, then 15% for the next 2 weeks, then 20% for the final 2 weeks, then reset and repeat.
• The volume in these workouts is at the higher end. If you can't handle this volume, remove the 2 olympic lifts on sessions 2 and 4. You can also cut down on the accessory work.
• Olympic lifts should be executed quickly. Do not try to load too heavy, and just focus on moving the bar as fast as possible. This will have maximum carryover to the vertical jump.
• I also recommend doing some sort of max effort jumping every single day (ie. trying to dunk etc.). This will build jumping technique and will accustom you to max effort jumping. This should be done in a separate session from these workouts.
• The light/moderate intensity plyometrics should be done rhythmically. You could do ankle hops off a 6 inch box, do broad jumps rhythmically (for 3-5 reps), or just jump on the spot for high reps. If you have the chance, try to do horizontal jumps in this slot. Horizontal jumping power is important for running vertical jumps (like dunking in basketball), since they allow you to get more horizontal distance.
• I have included calf work here. I personally believe calf work is useless. I have only included it here for the purposes on ankle health. Your Achilles tendon MUST be strong if you are constantly jumping high and landing on a hard surface, so strengthening the calves will largely prevent injuries.
• You can rotate the main and assistance exercises in this program every 6 weeks. Exercise rotations have been provided.
• If you do not know how to perform the olympic lifts, I would start with easier variations and progress to harder ones. Start with the hang power versions, then the power versions, then the full versions. I have programmed the olympic lifts at a high frequency, which can accelerate the learning phase.
• This program can work for any type of trainee! The high volume in each workout can develop work capacity, but we still have 3 rest days for plenty recovery. If you are more intermediate, you could split the 2 upper body sessions into 3 shorter upper boy sessions.
• A rest day should be taken after session 2, session 3 and session 4.

A Note On Depth Jumps

This is a 6 week program. After running this program for the first 6 weeks, you should swap out the unloaded jump from a box jump to a depth jump. Depth jumps are notorious for increasing jumping ability drastically, but also being highly taxing on the joints. After doing them for 3-4 weeks, you will probably feel bouncy as ever! They are a truly effective exercise, but care must be taken when performing them. Use a box height that allows you to jump as high as possible, and don' try to increase the drop height too quickly. I recommend you start with a 24" drop height. Stop the workout when you feel that your jumping height is decreasing. Only add box height if jumping performance is consistent over many sets on the short box heights. Depth jumps should only be kept in the program for a maximum of 6 weeks. After the 6 weeks, rotate back to the box jumps. 

So that's the program! As always, make sure you are in a caloric surplus, getting plenty of sleeping, and taking your recovery seriously. Keep in mind that this program could change in the future if I learn more about training for the vertical jump, so keep your eye out for any edits to this article!

- Neil