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Strength Training
Without considerable background in weight training, a basic strength-training program is recommended. It will produce prominent results at the beginning and set a good underpinning for further training. Perform these exercises specified in this menu once every 3 days for 2 months. Use the heaviest weight possible that allows you to execute the number of repetitions specified.
*Weights should be adjusted as your strength increases
| Week |
Exercise |
Sets | Repetitions |
| 1 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
2 2 2 2 3 2 3 |
8 9 12 10 25 12 25 |
| 2 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
2 2 2 2 2 2 3 |
8 5 7 6 15 5 25 |
| 3 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
2 2 2 2 2 2 4 |
8 5 7 6 15 5 25 |
| 4 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
3 3 3 3 3 3 4 |
8 5 7 6 18 5 25 |
| 5 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
3 3 3 3 3 3 4 |
8 5 7 6 18 5 28 |
| 6 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
3 2 2 2 2 2 4 |
8 5 7 6 18 5 28 |
| 7 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
4 3 3 3 3 2 4 |
8 5 7 6 20 5 30 |
| 8 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
4 3 3 3 3 3 4 |
8 5 7 6 20 6 30 |
| 9 |
Lat Pull Down Vert Bench Press Squats Dumbbell Lunges Leg-Press Standing Calf Raise Sit-Ups |
4 3 3 3 3 3 4 |
8 6 8 7 22 7 33 |
If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.
You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.
Dynamic Training
Vertical Dynamic training uses the strength-training menu as a foundation to build upon. Use a weight for each exercise that equates to 30% of your 1-RM. Add these exercises on top of your strength training. DO NOT do these exercises without a professional weight-training coach around.
Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 9 week period.
| Week |
Exercise |
Sets | Repetitions |
| 1 |
Squat Jumps Power Cleans B. Press throws Push Presses |
2 2 2 2 |
8 8 8 8 |
| 2 |
Squat Jumps Power Cleans B. Press throws Push Presses |
2 2 2 2 |
8 8 8 8 |
| 3 |
Squat Jumps Power Cleans B. Press throws Push Presses |
2 2 2 2 |
8 8 8 8 |
| 4 |
Squat Jumps Power Cleans B. Press throws Push Presses |
3 3 3 3 |
8 8 8 8 |
| 5 |
Squat Jumps Power Cleans B. Press throws Push Presses |
3 3 3 3 |
8 8 8 8 |
| 6 |
Squat Jumps Power Cleans B. Press throws Push Presses |
3 3 3 3 |
8 8 8 8 |
| 7 |
Squat Jumps Power Cleans B. Press throws Push Presses |
4 4 4 4 |
8 8 8 8 |
| 8 |
Squat Jumps Power Cleans B. Press throws Push Presses |
4 4 4 4 |
8 8 8 8 |
| 9 |
Squat Jumps Power Cleans B. Press throws Push Presses |
4 4 4 4 |
8 8 8 8 |
If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.
You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.
Plyometric Training
Vertical Plyometric training program is a combination of a weight-training program with a plyometric program. This program should run 2 months. 45-55% of your 1-RPM should be employed. A daily morning jog of about 5 km helps.
MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.
Weight Training Menu
| Week | Exercise | Sets | Repetitions |
| 1 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 3 3 3 |
7 7 7 7 7 7 20 10 7 |
| 2 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 3 3 3 |
6 6 6 6 6 6 20 10 6 |
| 3 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
4 4 4 4 4 4 4 4 4 |
5 5 5 6 5 5 20 10 5 |
| 4 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
4 4 4 4 4 4 4 4 4 |
5 5 5 6 5 5 20 10 4 |
| 5 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
4 4 4 4 4 4 4 3 3 |
4 4 4 5 4 4 25 15 12 |
| 6 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 4 3 3 |
12 12 12 14 12 12 25 15 15 |
| 7 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 4 3 3 |
15 15 15 16 15 15 30 20 20 |
| 8 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 4 3 3 |
20 20 20 22 20 20 32 20 22 |
| 9 |
Stand Calf Raise Dumbbell shoulder Press Power cleans Jump Squats Box Toe Raise Box Step Up Crunches Leg Raises Bench Press |
3 3 3 3 3 3 4 3 3 |
22 22 22 22 22 22 22 22 22 |
(!)Power cleans is a series of complex body movement. This should be done with
proper instruction and supervision of a professional weight-trainer(!)
TUESDAY - Plyometric Training
Running jump (2 sets 12 reps)
Place one foot in front of the other
Take three strides with increasing speed
Explode vertically on your third step. Swing your arms up on the way
Repeat starting with your other leg and that counts as 1 rep.
Turn around and repeat until you have performed 12 repetitions.
Tuck jumps (3 sets 12 reps)
Stand with feet shoulder-width apart, bent your knees
Jump up bringing your knees to your chest.
Land on your heels and repeat immediately.
12 continuous jumps with minimal contact time for 1 set.
Plunge jumps* (4 sets 12 reps)
Put yourself on a sturdy bench 30cm (12in) high to begin
Jump off the box, keep your torso upright, landing on your heels
Explode vertically immediately after you land.
Perform the movement of a shot with your arms on your way up
This is 1 repetition. Repeat for 12 jumps to complete 1 set.
Increase the height of the box 10cm at a time up to a maximum of 50cm over the
course of the 2months
*Plunge jump is a high-intermediate plyometric exercise. Athletes new to
plyometrics or 16 and under should avoid this exercise.
WEDNESDAY ?Break
THURSDAY Weight training as per Monday
FRIDAY - Plyometric training as per Tuesday
WEEKEND - Break
If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.
You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.
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