The Dungeon Sports Journal

Dr. Squat

INTRODUCTION

Here is a program for increasing your vertical jump. It is NOT a complete program for athletes... Even those athletes who need great jumping ability will have to engage in conditioning, sport specific skill training, speed training and even other exercises in the weight room. The sole purpose of this program is to increase your vertical jump, but if you are an athlete, don’t fall into the trap of believing that this program is the only one you need! Instead, look for other programs that will be specifically designed for your sport. Those programs will also improve your vertical jump, but will also give you the tools you need to achieve athletic excellence! The program is set over quite a long period of time. To do things right, you must acquire a certain level of fitness to use the upper levels of this program... Rome wasn’t built in a day, man must crawl before he can walk, and walk before he can run.... The same can be said about plyometrics -- which is the best way to increase your vertical jump! Do not skip workouts or cycles! Otherwise, "The Profits of Doom" who say plyometric training is dangerous may indeed be correct! So if this program is to increase your vertical jump, why are upper body exercises included? Doesn’t a great vertical involve the legs? True, the legs and hips are the main movers, but research suggests that the arm swing can involve as much as 5% of your velocity while jumping. Have doubts about this? Try this simple experiment: Stand still and swing your arms up hard. Did you feel yourself lift upward at all? Perhaps you didn’t get off the ground, but you should’ve felt some upward movement. Perhaps even some of your body parts jiggled a bit! That brings up another point: If too much jiggled, perhaps losing some bodyfat is in order! No matter how strong you are or how explosive you are, your vertical jump will always be terrible if you are overweight! Why carry the excess luggage? If this is the case, follow the zig zag diet program and get rid of that excess luggage! Many of the exercises will not have assigned percentages or weights. Even if they do, please remember the almighty rule of THE LAW OF INDIVIDUAL DIFFERENCES! Numbers aren’t Holy, neither are percentages... What is important is that you are progressing upwards. As a general rule, increase the weight of the exercises which aren’t assigned percentages 5 lbs every 3rd week. OF URGENT IMPORTANCE!!!! See a doctor before engaging in any exercise program! I know you’ve heard that before, but it is with good reason! EVERY athletic team in the nation has physicals before they allow any athlete to engage in team training. If it’s good enough for those folks, it’s good enough for you! Furthermore, if you are an athlete and have a strength coach, I strongly advise you to follow his or her program. They have a plan, and for a plan to work it must be followed. I invite you to show them this program, but your strength coach will have a program suited for you as an individual which must be followed. MESOCYCLE 1: SET YOUR FOUNDATION! Before you are ready to start training with Plyometrics, you must gain a foundation of strength! Conventional wisdom states that you should be able to squat 1.5 times your body weight before you engage in plyometrics. While this is true, it may NOT be taken for granted that you are ready even if you can squat this weight. The muscles may be strong enough, but the bones, tendons, ligaments and joints may still not be ready. Mesocycle 1 is designed to prepare you for such training -- in other words, to give you the necessary tools for further training! THIS MUST BE DONE FIRST! Before you begin, establish your 1RM’s for the lifts that require such as well as noting your present vertical jump. See Note 3.

Week 1

Monday

Comment

Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65%	6 6	1 3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	75%	5	5
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65%	6 6	1 3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 2

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65%	6 6	1 3
Bench	50% 60% 70%	6 6 6	1 1 3
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	80%	5	5
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 60% 70%	6 6 6	1 1 3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 3

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65%	6 6	1 3
Bench	50% 65% 75%	6 6 6	1 1 3	Warm Up Your Shoulder First -- See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	90%	3	5
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65% 75%	6 6 6	1 1 3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 4

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 60% 70% 80%	6 6 4 4	1 1 1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	85%	4	5
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Power Clean		5	5	Practice Form and Technique
Squat	50% 60% 70% 80%	6 6 4 4	1 1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 5

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	2
Power Clean		5	5	Practice Form and Technique
Squat	55% 70%	6 6	1 3	Compensatory Acceleration!
Bench	55% 65% 70% 85%	6 6 4 3	1 1 1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	90%	4	5
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 65% 70% 85%	6 6 4 3	1 1 1 3	Compensatory Acceleration!
Bench	55% 70%	6 6	1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 6

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 70%	6 6	1 3	Compensatory Acceleration!
Bench	55% 65% 70% 85%	6 6 4 3	1 1 1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	95%	3	3
Glute Ham Raise		10	3
Dumbbell Bench Press		6	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 65% 70% 85%	6 6 4 3	1 1 1 3	Compensatory Acceleration!
Bench	55% 70%	6 6	1 3	Compensatory Acceleration! See Note 2
Dips		10	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 7

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 70%	6 6	1 3	Compensatory Acceleration!
Bench	55% 65% 75% 90%	6 6 4 3	1 1 1 3	Compensatory Acceleration! See Note 2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	90%	3	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 65% 70% 90%	6 6 4 3	1 1 1 3	Compensatory Acceleration!
Bench	55% 70%	6 6	1 3	Compensatory Acceleration! See Note 2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 8

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 70%	6 6	1 3	Compensatory Acceleration!
Bench	55% 65% 75% 90%	6 6 4 3	1 1 1 3	Compensatory Acceleration! See Note 2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	95%	3	3
Front Dumbbell Raises		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	3
Power Clean		5	5	Practice Form and Technique
Squat	55% 65% 70% 90%	6 6 4 3	1 1 1 3	Compensatory Acceleration!
Bench	55% 70%	6 6	1 3	Compensatory Acceleration! See Note 2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 9

Active Rest! Test the vertical jump and bench on Monday, the push press on Wednesday, and the Power Clean (before you squat) and Squat on Friday.

MESOCYCLE 2: IMPROVE EXPLOSIVE STRENGTH AND STARTING STRENGTH

The foundation of limit strength has been set! Still you are not ready for advanced plyometric training. This cycle will further prepare you for such activity. This will be a shorter cycle -- and the most fun!

Week 10

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps		6	4
Power Clean	50% 65%	4 4	1 3
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 65% 75%	6 6 6	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	40%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	80%	5	5
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
High Pulls	70% 90%	5 4	1 3	Use Your Power Clean 1 RM
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 11

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
Power Clean	50% 60% 75%	4 4 3	1 1 4
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 65% 80%	6 6 4	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	40%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	80%	4		40 yards -- See Note 4
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	85%	5	5
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
High Pulls	70% 80% 95%	5 4 4	1 1 2	Use Your Power Clean 1 RM
Squat	50% 60% 70%	6 6 6	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 12

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
Power Clean	50% 60% 75%	4 4 3	1 1 4
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 65% 80%	6 6 4	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	40%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	80%	4		40 yards -- See Note 4
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	90%	4	4
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
High Pulls	70% 80% 95%	5 4 4	1 1 2	Use Your Power Clean 1 RM
Squat	50% 60% 70%	6 6 6	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 13

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	15 lbs	6	3
Drop Jumps		5
Power Clean	50% 65% 80%	4 4 2	1 1 3
Squat	50% 65%	6 6	1 3	Compensatory Acceleration!
Bench	50% 65% 80%	6 6 4	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	45%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	85%	5		40 yards -- See Note 4
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	95%	4	3
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
Drop Jumps		5
High Pulls	70% 80% 95%	5 4 4	1 1 2	Use Your Power Clean 1 RM
Squat	50% 60% 70%	6 6 6	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 14

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	15 lbs	6	3
Drop Jumps		5
Power Clean	50% 65% 85%	4 4 2	1 1 4
Squat	55% 65% 75%	6 6 4	1 1 3	Compensatory Acceleration!
Bench	50% 65% 80%	6 6 5	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	45%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	85%	5		40 yards -- See Note 4
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	100%	2	4
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
Drop Jumps		5
High Pulls	70% 85% 100%	5 4 4	1 1 2	Use Your Power Clean 1 RM
Squat	50% 60% 70%	6 6 6	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 15

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	15 lbs	6	3
Drop Jumps		5
Power Clean	50% 65% 80% 90%	4 4 2 1	1 1 1 4
Squat	55% 70% 80%	6 6 3	1 1 3	Compensatory Acceleration!
Bench	50% 65% 80%	6 6 5	1 1 3	Warm Up Your Shoulder First -- See Note 2
Close Grip Bench	45%	12	2	Use Your Bench 1 RM
Front Dumbbell Raise		6	2
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	90%	5		40 yards -- See Note 4
Cool Down

Wednesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	105%	1	4
Romanian Deadlifts		6	3
Dips		8	3
Calf Raises		12	4
Side Bends		15	3
Cool Down

Friday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Box Jumps	10 lbs	6	3
Drop Jumps		5
High Pulls	70% 80% 105%	5 4 4	1 1 2	Use Your Power Clean 1 RM
Squat	50% 60% 70%	6 6 6	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		10	3
Calf Raises		12	4
Prestretch Crunches		15	3
Cool Down

Week 16

Active Rest! Test the vertical jump and bench on Monday, the push press on Wednesday, and the Power Clean (before you squat) and Squat on Friday.

MESOCYCLE 3: REFINE THE TOOLS YOU HAVE GAINED!

You now have the horsepower and engine... Time to learn how to use it! Less training, more intensity!

Week 17

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	2
Power Clean	50% 65% 80% 90%	4 4 2 1	1 1 1 4
Squat	55% 60% 70%	6 6 3	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		6	3
Calf Raises		12	2
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	80%	5		40 yards -- See Note 4
Cool Down

Thursday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Push Press	85%	3	3
Glute Ham Raises		6	3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		8	3
Calf Raises		12	3
Side Bends		15	3
Cool Down

Week 18

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	2
Power Clean	50% 65% 80% 90%	4 4 2 1	1 1 1 4
Squat	55% 60% 70%	6 6 3	1 1 3	Compensatory Acceleration!
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		6	3
Calf Raises		12	2
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	80%	5		40 yards -- See Note 4
Cool Down

Thursday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	2
Power Clean	50% 65% 80%	4 4 3	1 1 3
Glute Ham Raises		6	3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		8	3
Calf Raises		12	3
Side Bends		15	3
Cool Down

Week 19

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	4
Power Clean	50% 65% 80% 90%	4 4 2 1	1 1 1 4
Squat	55% 60% 70%	6 6 3	1 1 4	Compensatory Acceleration!
Bench	50% 65% 70%	6 6 6	1 1 2	Warm Up Your Shoulder First -- See Note 2
Front Dumbbell Raise		6	3
Calf Raises		12	2
Prestretch Crunches		15	3
Cool Down

Tuesday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Strides	80%	5		40 yards -- See Note 4
Cool Down

Thursday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	3
Power Clean	50% 65% 80%	4 4 3	1 1 3
Glute Ham Raises		6	3
Bench	50% 65%	6 6	1 3	Warm Up Your Shoulder First -- See Note 2
Dips		8	3
Calf Raises		12	3
Side Bends		15	3
Cool Down

Week 20

Monday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	4
Prestretch Crunches		15	3
Cool Down

Thursday

Exercise	Weight	Rep	Set	Comment
Warm Up - Stretch				See Note 1
Standing Long Jumps		8	2
Zig Zag Jumps		8	2
Depth Jumps		3	4
Side Bends		15	3
Cool Down

Week 21

That’s all folks! Test your vertical only on Wednesday!

NOTE 1

WARM UP AND STRETCH ROUTINE

Mile Jog
Yard Lunge Walks
Yard High Steps
Yard High Knee Skips
Yard Carrioca (facing both directions)
PNF stretching for quads, hamstrings

NOTE 2

SHOULDER WARM UP

2 Sets Of 10 For Each Of The Following
Front Dumbbell Raises
Lateral Dumbbell Raises
Inward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)
Outward Rotation (Elbow Against Your Side, Arm At A 90 Degree Angle)

NOTE 3

PROGRESS CHART

Use this chart to note your progress as well as a reference guide for your one repetition max lifts. You don’t have to do an actual 1 RM test for these lifts -- make an educated guess. As a general guideline, if you can do 3 reps in these lifts, it’s about 85% - 90% of your 1 RM.

For the power clean, do not attempt a one rep max until you have developed proper form and an established foundation of strength first!

TEST	WK 1	WK 9	WK 16	WK 21
VERTICAL
SQUAT				xxx
POWER CLEAN	xxx			xxx
BENCH				xxx
PUSH PRESS				xxx

NOTE 4

STRIDES

This is simply running at near a full sprint pace. It will be difficult to calculate your percentages, but just realize that you will be running at approximate speed. Why do them? In order to sprint, you must use the type IIB fibers which are critical in jumping!

EXERCISE DESCRIPTIONS

POWER CLEAN:

No exercise description will be given for this lift -- you MUST find an experienced coach to learn proper form! That individual will be able to teach you and offer a critical eye -- more than we could give with a description!

PUSH PRESS:

This exercise could be described as a "cheating military press". You will use your entire body to push the weight over your head. Use your upper legs and hips first, then your calves and arms once the weight leaves your shoulders. Using your calves by coming up on your toes is going to prove vital -- 5% of your vertical jump will come from the power your calves produce!

HIGH PULLS:

This is basically known as the first and second pull of a power clean. It can be described as an "explosive deadlift". Shins against the bar, grab the bar at shoulder width, shift your weight slightly over the bar. Then, drive with your legs first then your back and finally your shoulders and calves. Your arms should not bend at all! The weight should end up around your hips. If you are using bumper plates and a platform (or if you have a gym owner who doesn’t give a damn!) drop the weight! Don’t bother with an eccentric contraction.

BOX JUMP:

Find a box which is about 10% higher than your best vertical. Jump up on it and then STEP DOWN. Do not jump off of it.

DROP JUMPS:

Find a box about 3 feet high and drop off it. Absorb the shock and do not jump up. This is only meant to prepare you for the ballistic shock of further training.

DEPTH JUMPS:

Find a box about 2 feet high, drop off it and immediately rebound upward 3 times. This is one set.