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beginner vertical jump training

An 8-week evidence-based program combining strength and plyometrics to increase explosive power and vertical reach.

Static — this skill doesn't adapt to your week.

Tags: plyometrics, explosive-power, jumping, strength-training, periodization

Tools used

Procedure

Procedure

  1. Assess and Baseline: Ask the user for their current vertical reach (wall touch) and if they have experience with squats and basic jumps to ensure readiness for Phase 1.

  2. Phase 1: Foundation & Mechanics (Weeks 1–3):

    • Use create_week to initialize three weeks of training.
    • Use create_workout for three sessions per week (e.g., Mon/Wed/Fri) with 48 hours between for CNS recovery.
    • Use add_exercise to populate each session:
      • Box Jumps (Low): 3 x 5 (Focus on soft landing).
      • Goblet Squats: 3 x 10.
      • Pogo Jumps: 3 x 20 sec (Focus on ankle stiffness).
      • RDLs (Light): 3 x 12.
      • Plank: 3 x 45 sec.
    • Use create_note to attach coaching cues: "Sit back into the chair" and "Land like a ninja."

  3. Week 4: Scheduled Deload:

    • Use create_week for the deload cycle.
    • Apply volume reduction: Reduce all sets from Phase 1 by one set.
    • Apply intensity reduction: Reduce loads/weights by 20%.
    • Use create_note to emphasize "maximum movement speed" and form perfection over intensity.

  4. Phase 2: Power & Explosiveness (Weeks 5–8):

    • Use create_week to initialize the final four weeks.
    • Use add_exercise to shift toward intensive plyometrics:
      • Countermovement Jumps: 4 x 3 (Maximum intent).
      • Weighted Squats: 4 x 6 (Implement progressive overload weekly).
      • Broad Jumps: 3 x 5.
      • Bulgarian Split Squats: 3 x 8/leg.
      • Depth Jumps (Low Box): 3 x 5 (Focus on "the bounce" and minimal ground contact).
    • Use create_note to update coaching cues: "Load the spring," "Push the floor away," and "Reach for the ceiling."

  5. Progress Tracking:

    • Every two weeks, prompt the user to record their vertical reach and working squat weight.
    • Monitor RPE; if a "Moderate" session is rated "Hard" for two consecutive sessions, advise an additional rest day.

  6. Final Evaluation: At the end of Week 8, instruct the user to perform a final vertical reach test to measure total progress in inches/centimeters.