The Program
The program is written with the precise amount of sets, reps, and weight as well as specified lifting tempos to ensure that you gain the most on your vertical. It is written so you will not over train but will gain tons of strength and explosiveness meaning, a much higher vertical without straining yourself like other programs.

Phase 1 consists of variation training for basic strength. It contains synergistics for utilization of power and joint stability, resistance training for strength, core strength for total body stability, and plyometrics for speed and explosiveness. Because the power formula states Power = strength x speed, the program works both the strength and speed portions for a good base. Just because this phase builds a strength base does not mean it does not produce gains like many other “base strength” programs.

Phase 2 focuses on contrast training to stimulate the central nervous system and blast your vertical by improving strength and explosiveness in the same workout. It also utilizes isometric training for fast twitch recruitment and very large gains in strength in a remarkably short time. The higher level synergistics will allow further utilization of your current strength level and will also stabilize you joints to prevent injury.

Phase 3 is where amazing gains are seen because a base has been established through phases 1 and 2 so more advanced training can be done. This phase focuses on massive central nervous system stimulation and power training through contrast training with hybrid Olympic lifts. More advanced synergists are trained through stabilizer lifts and to complete the program, impact plyometrics are added for maximum gains to vertical jump.

Bodyweight Program-
The bodyweight program is perfect for anyone who does not have access to a weights and other equipment needed for the 3 phase program. It has plyometrics and sprints for speed, quickness, and explosiveness. It also has the core work from the 3 phase program so you can have total body stability for strength and maximum vertical. The body weight program contains synergistics for joint stability, injury prevention, and utilization of power from prime movers. The last thing that goes into the bodyweight program is isometrics for quick gains in vertical and fast twitch recruitment.

Day 1 - Plyometrics
Depth Jumps – 12 reps x 3 sets
Object Jump – 10 reps x 2 sets
Rim Jumps – 12 reps x 2 sets
1 Leg Leap Up – 8 reps x 1 set (each leg)
Jump Rope – 5 minutes

Day 2 - Core Exercises, Stretching, and Synergistics
Do 2 supersets of the core exercises.
Reverse Crunch – 10 reps
Twisting Crunch – 10 reps
V-Crunch – 10 reps
Crunch – 10 reps
Stand on tennis balls- 1 set x 6 minutes
Stretch for 15 minutes

Day 3 – Easy Day
2 Legged Calf Raises to Failure x 1 set
Isometric Squat – 2 sets x 1 minute

Day 4 - Isometrics and Fast Twitch
Isometric Calf Raise – 2 sets x 1.5 minutes
Isometric Heel Raise – 2 sets x 1.5 minutes
Isometric Squat – 3 sets x 1 minute
1 Legged Calf Raises to Failure x 1 set
Wall Sit – 2 sets x 1 minute
Isometric Lunge – 2 sets x 30 seconds
2 Legged Calf Raises to Failure x 1 set

Day 5 - Synergistics
1 Legged Bodyweight Squats – 3 sets x 6 reps [T (4-1-2)]
Balance on tennis balls- 1 set x 7 minutes
Wobble board (or bball balancing) – 2 sets x 7 minutes

Day 6 - Core Exercises, Light Isometrics, and Sprints
Do 2 supersets of the core exercises.
Reverse Crunch – 10 reps
Twisting Crunch – 10 reps
V-Crunch – 10 reps
Crunch – 10 reps
Lying Hyperextension (supermans) – 10 reps x 2 sets
Sprints – 35 yards x 3 (rest to recovery)
Form Running
High Knees – 20 yards x 2
Bounding – 20 yards x 3
Isometric Calf Raise – 2 sets x 1.5 minutes
Isometric Squat - 1 set x 1 minute
Wall Sit – 1 set x 1 minute

Day 7 – Rest/stretch

Day 8 - Plyometrics
Depth Jumps – 12 reps x 3 sets
Object Jump – 10 reps x 2 sets
Rim Jumps – 12 reps x 2 sets
1 Leg Leap Up – 6 reps x 2 sets (each leg)
Jump Rope – 5 minutes

Day 9 - Core Exercises, Stretching, and Synergistics
Do 2 supersets of the core exercises.
Reverse Crunch – 11 reps
Twisting Crunch – 11 reps
V-Crunch – 11 reps
Crunch – 11 reps
Stand on tennis balls- 2 sets x 5 minutes
Stretch for 15 minutes

Day 10 – Easy Day
1 Legged Calf Raises to Failure x 1 set (each leg)
Isometric Lunge – 2 sets x 35 seconds (each leg)

Day 11 - Isometrics and Fast Twitch
Isometric Calf Raise – 2 sets x 1.6 minutes
Isometric Heel Raise – 2 sets x 1.6 minutes
Isometric Squat – 3 sets x 1.1 minutes
1 Legged Calf Raises to Failure x 1 set (each leg)
Wall Sit – 2 sets x 1.1 minutes
Isometric Lunge – 2 sets x 34 seconds (each leg)
2 Legged Calf Raises to Failure x 1 set

Day 12 - Synergistics
1 Legged Bodyweight Squats – 3 sets x 6 reps [T (4-2-3)]
Balance on tennis balls- 2 sets x 5 minutes
Wobble board (or bball balancing) – 2 sets x 8 minutes

Day 13 - Core Exercises, Light Isometrics, and Sprints
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 11 reps
V-Crunch – 11 reps
Crunch – 12 reps
Lying Hyperextension (supermans) – 12 reps x 2 sets
Sprints – 30 yards x 4 (rest to recovery)
Form Running
High Knees – 20 yards x 2
Bounding – 20 yards x 3
Isometric Calf Raise – 2 sets x 1.6 minutes
Isometric Squat - 1 set x 1.1 minutes
Wall Sit – 1 set x 1.2 minutes

Day 14 – Rest/stretch

Day 15 - Plyometrics
Depth Jumps – 8 reps x 4 sets
Object Jump – 8 reps x 3 sets
Rim Jumps – 10 reps x 2 sets
1 Leg Leap Up – 7 reps x 2 sets (each leg)
Jump Rope – 5 minutes

Day 16 - Core Exercises, Stretching, and Synergistics
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 11 reps
V-Crunch – 12 reps
Crunch – 12 reps
Stand on tennis balls- 2 sets x 5 minutes
Stretch for 15 minutes

Day 17 – Easy Day
2 Legged Calf Raises to Failure x 1 set
Isometric Squat – 2 sets x 1.25 minutes

Day 18 - Isometrics and Fast Twitch
Isometric Calf Raise – 2 sets x 1.7 minutes
Isometric Heel Raise – 2 sets x 1.6 minutes
Isometric Squat – 3 sets x 1.2 minutes
1 Legged Calf Raises to Failure x 1 set
Wall Sit – 2 sets x 1.1 minutes
Isometric Lunge – 2 sets x 35 seconds
2 Legged Calf Raises to Failure x 1 set

Day 19 - Synergistics
1 Legged Bodyweight Squats – 3 sets x 6 reps [T (4-1-2)]
Balance on tennis balls- 1 set x 7 minutes
Wobble board (or bball balancing) – 2 sets x 7 minutes

Day 20 - Core Exercises, Light Isometrics, and Sprints
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 12 reps
V-Crunch – 12 reps
Crunch – 12 reps
Lying Hyperextension (supermans) – 12 reps x 2 sets
Sprints – 25 yards x 5 (rest to recovery)
Form Running
High Knees – 20 yards x 2
Bounding – 20 yards x 3
Isometric Calf Raise – 2 sets x 1.75 minutes
Isometric Squat - 1 set x 1.25 minute
Wall Sit – 1 set x 1.2 minute

Day 21 – Rest/stretch

Day 22 - Plyometrics
Depth Jumps – 10 reps x 3 sets
Object Jump – 10 reps x 2 sets
Rim Jumps – 12 reps x 2 sets
1 Leg Leap Up – 6 reps x 2 sets (each leg)
Jump Rope – 5 minutes

Day 23 - Core Exercises, Stretching, and Synergistics
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 12 reps
V-Crunch – 11 reps
Crunch – 11 reps
Stand on tennis balls- 2 sets x 6 minutes
Stretch for 15 minutes

Day 24 – Easy Day
1 Legged Calf Raises to Failure x 1 set (each leg)
Isometric Lunge – 2 sets x 35 seconds (each leg)

Day 25 - Isometrics and Fast Twitch
Isometric Calf Raise – 2 sets x 1.75 minutes
Isometric Heel Raise – 2 sets x 1.75 minutes
Isometric Squat – 3 sets x 1.25 minutes
1 Legged Calf Raises to Failure x 1 set (each leg)
Wall Sit – 2 sets x 1.2 minutes
Isometric Lunge – 2 sets x 35 seconds (each leg)
2 Legged Calf Raises to Failure x 1 set

Day 26 - Synergistics
1 Legged Bodyweight Squats – 3 sets x 6 reps [T (4-2-3)]
Balance on tennis balls- 2 sets x 7 minutes
Wobble board (or bball balancing) – 2 sets x 7 minutes

Day 27 - Core Exercises, Light Isometrics, and Sprints
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 11 reps
V-Crunch – 11 reps
Crunch – 12 reps
Lying Hyperextension (supermans) – 12 reps x 2 sets
Sprints – 35 yards x 5 (rest to recovery)
Form Running
High Knees – 20 yards x 2
Bounding – 20 yards x 3
Isometric Calf Raise – 2 sets x 1.8 minutes
Isometric Squat - 1 set x 1.3 minutes
Wall Sit – 1 set x 1.25 minutes

Day 28 – Rest/stretch

Day 29 - Plyometrics
Depth Jumps – 8 reps x 4 sets
Height Jumps – 8 reps x 2 sets
Object Jump – 10 reps x 2 sets
1 Leg Leap Up – 6 reps x 3 sets (each leg)
Jump Rope – 5 minutes

Day 30 - Core Exercises, Stretching, and Synergistics
Do 2 supersets of the core exercises.
Reverse Crunch – 12 reps
Twisting Crunch – 12 reps
V-Crunch – 11 reps
Crunch – 11 reps
Stand on tennis balls- 2 sets x 8 minutes
Stretch for 15 minutes

Day 31 – Easy Day
1 Legged Calf Raises to Failure x 1 set (each leg)
Isometric Lunge – 2 sets x 35 seconds (each leg)

Day 32 - Isometrics and Fast Twitch
Isometric Calf Raise – 2 sets x 2 minutes
Isometric Heel Raise – 2 sets x 2 minutes
Isometric Squat – 3 sets x 1.3 minutes
1 Legged Calf Raises to Failure x 1 set (each leg)
Wall Sit – 2 sets x 1.2 minutes
Isometric Lunge – 2 sets x 35 seconds (each leg)
2 Legged Calf Raises to Failure x 1 set

Day 33 - Synergistics
1 Legged Bodyweight Squats – 3 sets x 6 reps [T (4-2-3)]
Balance on tennis balls- 2 sets x 10 minutes
Wobble board (or bball balancing) – 2 sets x 10 minutes

Day 34 – Rest/stretch

Descriptions
Depth Jumps – Stand on an object 10 - 14” high, jump down and as you touched ground immediately jump back up.
Object Jump - Stand in front of an object that is about 4” lower then your vertical, jump onto it. Alternate legs that you step down with.
Height Jumps - Stand on an object 24” high, step off and absorb the landing.
Rim Jumps - Stand with your feet shoulder width apart. Squat down in a 90 degree position and jump up as high as you can, reaching up with both arms.
1 Leg Leap Up – Squat down in a 90 degree position on 1 leg, and jump up. Do not touch the ground with your other foot at any time during a set.
Reverse Crunch – Lay on your back, knees bent. Raise your legs up so you perform a reverse crunch using your lower abs to raise your legs.
Twisting Crunch - Lay in the starting position for a normal crunch. Raise yourself so that your right elbow touches your left knee and vice versa.
V-Crunch - Lay on your side. Raise your legs and shoulders so that your obliques contract. Perform on one side then switch to complete a set.
Lying Hyperextension - Lie face down on the floor, legs and arms outstretched. Raise arms and legs (You will have the appearance of Superman flying through the air) while at the same time squeezing back muscles smoothly arching your back up, lifting torso 4 to 6 inches, and maintain the "bow" position for 2 seconds, and then lower back down to the starting position.
Isometric Calf Raise – Hold a calf raise as high up on your toes as possible.
Isometric Heel Raise – Hold a calf raise but only go up 1 inch off the ground.
Isometric Lunge – Hold a lunge for the specified time.
Isometric Squat – Hold a squat for the specified time.
Wall Sit – Squat against the wall and hold it for the specified time.
High Knees – Run at a relatively slow pace and raise your knees as high as possible in each stride like you are trying to knee yourself in the chest.
Bounding – This exercise is best described as exaggerated running. Try to make each stride as long as possible. Each time you touch the ground use your legs muscles to drive you farther and farther. Exaggerate your arm swings.

DRINK a lot of water (2-3 L) of water a day. The reason is simple. Your muscles consists 60-70 % of water. So it will help them to grow. Eat smart. Try to get the most of your calories from simple carbohydrates (pasta, rice). Make a 60-30-10 diet. That means 60% carbohydrates, 30% protein, and 10% fat. Don’t eat sugar. Sugar is worse than fat. Try to eat honey (natural sugar) instead. That will digest much better.
SO here are some tips for the professionals of you:
AFTER hard workouts I took L-Glutamine. That helped my muscles to recover more quickly so I could workout harder. I took 20g a day. Sometimes more or less that depends on the training level.
TO lose dead weight (fat) I took L-Carnitine. This supplement helps to burn fat more efficiently and faster. The results are more energy (fat turns into energy) (1000-2000mg 1 hour before workout).
PROTEIN: Protein should be taken after hard workouts. Take 1-2 grams/every kilogram of bodyweight. It helps your muscles to recover more quickly and let your muscles grow faster.
GLUCOSAMINE: That’s good for your joints. I have no experience (because I didn’t need it) with that. But if your joints hurt (first rest and if it don’t help go to a doctor) then you can take it.
BEFORE and after the workout you should take magnesium, vitamin c and calcium.
AFTER workout a glass of milk will help your muscles to rebuild, so you won’t be so sore the nezt day.
AH yeah. Try not to eat junk food.
THIS is by far the most important thing for you. Because many of you do these wrong. Concentrate on every repetition. If you jump be as long as possible in the air. If you come down then keep the ground contact time as less as possible. If you come down give the highest force output to the ground. That means jump up as explosive as possible. When you do the reps think of your muscles working and try to make them work more powerful.