Exercises to Increase Vertical Leap

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Exercises to Increase Your Vertical

In addition to following this program, you’ll need to have the proper nutrition program. It’s also a good idea to take some important supplements. Follow these exercises for 12 weeks and evaluate your progress at that point. After 12 weeks, take one or two weeks off to allow your body to completely heal.

During the program, constantly monitor your progress. If you’re not consistently getting stronger, you need to increase your calorie intake.

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Monday

Warm Up until you break a sweat

Hang Power Cleans

  • Warm up Set 1: 10 easy reps with a low weight
  • Warm up Set 2: 10 easy reps with a low weight
  • Set 1: 8 reps
  • Set 2: 6 reps
  • Set 3: 6 reps

Shrugs

  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 8 reps

Pull Ups

As many sets as you need to get 40 pull ups. If your workout is getting too long, then just stop.

Stretch to cool down.

Tuesday

Plyometrics

Do a 20 to 30 minute workout. Do sets of one minute with 2-3 minute rests. Warm up. Sets. Stretch and cool down.

Wednesday

Squats

  • Warm up Set 1: 10 easy reps with a low weight
  • Warm up Set 2: 10 easy reps with a low weight
  • Set 1: 8 reps
  • Set 2: 6 reps
  • Set 3: 6 reps
  • Set 4: 2-4 reps high weight
  • Superset: 10 fast reps with low weight

Thursday

Plyometrics

Do a 20 to 30 minute workout. Do sets of one minute with 2-3 minute rests. Warm up. Sets. Stretch and cool down.

Friday

Warm Up until you break a sweat

Hang Cleans

  • Warm up Set: 10 reps low weight
  • Warm up Set: 10 reps low weight
  • Set 1: 4 reps
  • Set 2: 2 reps
  • Set 3: Personal Record attempt
  • Set 4: Personal Record attempt

Military

  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 8 reps

Dips

As many sets as you need to get 50 dips. If your workout is getting too long, just stop.

Stretch and cool down

Saturday

Rest

Sunday

Rest

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