Sample Vertical Program from Inno-Sport.net

Sample Vertical Jump Program

Q Still studying your methods and continuing to read your book! I wanted to know if you could give a sample program to increase vertical jump, Please. I also wanted to know if there are any other exercises equal to the AMT jumps but dont require equipment. Sorry for all of the questions but thank you.

A First off, no there isn't a method equal to AMT with or without special equipment! Below, I have put together a sample vertical jump training program for a DUR dominant athlete so that you can get a better idea of how your own programs should piece together. You may want to notice that I have randomly chosen to use a Bracket Split in this example, and it is designed for an athlete looking to increase the absorption component of his reactive ability as well as his ability to rapidly generate and release tension in cyclical bursts:

Session 1(An-1)

ADA Lateral Split Squat Drops: N x 3 reps

RFI Single LEg Forwards/Backwards Speed Jumps: N x 10 seconds

ADA Forwards Squat Drops: N x 3 reps

RFI Single Leg Lateral Barrier Jumps: N x 10 seconds

Session 2(An-2)

Single Leg Alternating Quadrant Jumps: N x 30 seconds

Full Cycle Split Squat Jumps: N x 10-15 reps (rest 2 minutes then perform a set with "other" side)

Double Leg Low Squat "Circle Jumps": N x fatigue(perform sets each way and drop-off after 2-3 reps from initial are lost)