The training program is divided into 3 phases:

Weeks 1-3

The low-intensity plyometrics and core/lower-body strengthening exercises of the first phase will prepare your body for the more difficult next two phases.

Do 3 workouts per week. Make sure to get at least one day of rest between workouts. Concentrate on a quick and clean execution of the exercises and get 1-2 minutes of rest between exercises.

Weeks 4-7:

The second phase increases the intensity of the plyometrics and introduces exercises focusing on developing power.

Again we will do three workouts a week!

Use a box of around 12″ for the low depth jumps. If the depth jumps are lower than your regular standing countermovement jump chose a lower box. If you are not yet strong enough for the pistol squats, grab a pole or something similar as assistance.

Weeks 8-10:

The third phase focuses on reactive strength and quickness to teach the body how to convert the newly acquired strength and power into the highest possible vertical jump! Slower strength training is completely eliminated to allow the body to use all adaption reserves for explosiveness.

Do 3 workouts per week: