I am currently relaxing at my parents home in Milwaukee, and everything has died down quite a bit around here lately, so I have decided to write down a program template that I have found incredibly effective.
This program is designed pretty strictly for improving single leg jumping ability, although two leg jumping ability could also be improved a lot as well, it would just depend on what exercises you wanted to plug in, and what your needs are as an athlete.
So here it is. The KEY here is partly the cycle format. It is 2 weeks on and 1 week very easy, and this cycle continues until training effects (improvement are no longer noted). After this, it may be wise to move to a fatigue based cycle incorporating fewer workouts in a longer period of time. This program is a frequency based program, and has the potential to increase your single leg jump several inches in a 3-6 week time period, even if you have been training for a long time.
Week 1
Monday: Weights
- Dynamic Warmup
- Clean 5,4,3,3 moderate weight
- 10-12″ Barbell Box Step-Up: 3×6, moderate weight
- Barbell Calf Raise: 3×10, moderate weight
- Jump Squats with minimal knee bend and ground time , 2×15, 45lb
- Stretching
- Recovery Methods
Tuesday: Plyometrics
- Dynamic Warmup
- Bounding: Full Recovery Between Sets
- LRLRLR x 30m
- LLRR x 30m
- LLLRRR x 30m
- LLLL x 30m
- RRRR x 30m
- LRLRLR x 50m x 2
- Hurdle Hops: 6×4 over higher hurdles
- Jump Roping 3×50
Wednesday: slow jog/stretch/recover
Thursday: Weights
- Dynamic Warmup
- Snatch or Jerk/Push Press: 5,4,3,3 moderate weight (75-80% 1RM)
- 1/2 Squat: 3×6 moderate weight
- Single Leg Calf Raise: 2×10 with weight
- Jump Squats like Monday: 2×15, 45lb
Friday: Plyometrics
- Bounding with 8-16lb weight vest
- LRLRLR x 25m
- LLRR x 25m
- LLLRRR x 25m
- LLLL x 25m
- RRRR x 25m
- LRLRLR x 40m x 2
- Hurdle Hops 5×5 (lower hurdles) make sure minimal ground contact time is attained
- Jump Roping 3×50.
Week 2: slightly higher intensity, lower volume
Monday: Weights
- Dynamic Warmup
- Clean 5,3,2 moderate/heavy weight
- 10-12″ Barbell Box Step-Up, 2×6, moderate/heavy weight
- Barbell Calf Raise, 2×10, heavy weight
- Jump Squats with minimal knee bend and ground time , 2×12, 55-65lb
- Stretching
- Recovery Methods
Tuesday: Plyometrics
- Dynamic Warmup
- Bounding: Full Recovery Between Sets
- LRLRLR x 30m
- LLRR x 30m
- LLLRRR x 30m
- LLLL x 30m
- RRRR x 30m
- LRLRLR x 50m x 2
- Hurdle Hops: 5×4 over higher hurdles
- Jump Roping 3×50
Wednesday: slow jog/stretch/recover
Thursday: Weights
- Dynamic Warmup
- Snatch or Jerk/Push Press: 4,3,2 moderate/heavy weight (80-85% 1RM)
- 1/2 Squat: 2×6 heavy weight
- Single Leg Calf Raise: 2×10 with weight
- Jump Squats like Monday: 2×15, 55-65lb
Friday: Plyometrics
- Bounding with 8-16lb weight vest
- LRLRLR x 25m
- LLRR x 25m
- LLLRRR x 25m
- LLLL x 25m
- RRRR x 25m
- LRLRLR x 40m x 1
- Hurdle Hops 5×5 (lower hurdles) make sure minimal ground contact time is attained.
- Jump Roping 3×50.
Week 3: Off/Easy
Monday:
- Dynamic Warmup
- 3x30m Low Skips
- 3x30m High Skips
- 3x30m Skip for Distance
Tuesday:
- Play game/light training
Wednesday:
- Weights 2×4
- Cleans light 2×4
- Snatch light 2×10
- Squat very light
Thursday:
- Play game/jog/light train
Friday:
- 3x100m Accelerations
- Test Single and Double Leg Jumping
- Jump Rope 4×50
Repeat this cycle until you don’t gain anymore. You can switch exercises, sets and reps, but try and keep the general scheme the same. Week 1: volume, Week 2: intensity, Week 3 rest! Repeat. Realize, there is a ton of volume in this program, and you ARE going to be pretty tired during the two weeks, but you will gain a lot in the off weeks.
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