A Four-Week Training Program to Increase Vertical Jump

Introduction

A vertical jump refers to a benchmark test completed by an athlete to determine their power and athleticism. This paper displays a four-week program to increase the vertical leap of an athlete.

Weeks One and Two

It is the part of training that will determine the foundation of the athlete. Weekends will be excluded from training to ensure that ones body receives enough rest (Voisin and Mikael 491). One should organize their first two weeks by following the mentioned exercises.

Monday

Strength exercise (weighing training)

Clean Pulls: 2×4-7@90%.
Pushups: 20.
Relaxed Back Squats: 4×7-10@80%.
Lunges: 4×6-10 per leg.
Effective Deadlifts: 2×6-10.
Reverse Hyperextensions: 4×6-14.

Plyometric

Ankle Hops: 4×10 meters.
Squat Jumps 8x.

Tuesday

Strength (weight flexibility)

Bench Press: 3×8-12×70%.
Jogging 5×10 Meters.
Bent-Over Rows: 2×4-8.
Standing Military Press: 3×6-10.

Wednesday

Off for normal tasks.

Thursday

Endurance training

Snatch Pulls: 3×4-7@80%.
Front Squats: 3×9-14@60%.
Single-Leg: 2×6-10 per leg.

Plyometric

Focused countermovement jumps.
stick the landing: 12x.
Splitting cycle hops: 102x per leg.

Friday

Strength (Weight training)

Inclined Press: 4×6-10@60%.
Single-Armed Dumbbell Row: 4×9-10 per arm.
Standing Kettlebell Press-ups: 5×9-14 per arm.

Week 3 and 4

Week 4 and 5 are the intense phase of the entire program training hence requiring increased curiosity. The program will develop the central nervous system of the individual (Voisin and Mikael 491).