Vertical Jump Program

Bigger Stronger Leaner
1

Hello,

So I have thought about trying KB’s Vertical Jump Bible over the summer (off-season basketball training), but I am unsure of what program to follow. Here are my stats:

Age: 19
Height: 6’2
Weight: ~175 lbs
Est. 1-rep bench: 230 lbs
Est. 1-rep squat: 270 lbs
(I do not know my estimated 1-rep DL)
Running VJ: 34"
Standing VJ: 29"
I have been lifting for ~1.5 years

Obviously, my goal is to increase my vertical jump.
Currently I have been following a split I made on my own, with an emphasis on increasing strength and explosiveness

SUN - Off/Foam Roll/Dynamic Stretch
MON - Chest
TUES - Heavy Legs
WED - Back & Shoulders
THURS - Arms
FRI - Off
SAT - Dynamic Legs

Where I do the following lifts:

Chest
BB Bench Press 4x5
Incline DB Press 3x6-8
Decline DB Press 3x8
Weighted Dips 3x10-15

Heavy Legs
BB Back Squat 5x5,5,4,3,3
Leg Curl OR GHR 4x6-8
BB Split Squat 3x8
Weighted Calf Raises 3x15

Back & Shoulders
Chin Up 4x15,12,10,8
Shoulder Press 3x8-10
Bent Over BB Row 3x8
Shrugs 3x10
Front Raise & Single Arm DB Row (Superset) 2x8
Lateral Raise & Band Face Pulls (Superset) 2x8

Arms
Close Grip BB Bench Press 4x6-10
Standing BB Curl 4x8
Flat Bench Skull-Crushers 3x8-10
Reverse Grip DB Curls 3x8
Weighted Dips 3x10-15

Dynamic Legs
Power Cleans 5x3
Front Squat 3x5
Leg Curl/GHR 3x8
DB Lunges 3x8

On Off days I plan on stretching and playing basketball for added plyometrics.

If anyone could give me a critique of this program, or recommend me following through with a VJB program that would be great.

Thank You

2

Joe Defranco or Kelly Baggett your welcome. They offer alot of free stuff. Dont follow air alert or anything like that if it is still around(back in my day).

3

Thank you, I intend on getting stronger early in the summer, then begin the reactive strength KB program to start “utilizing” my new found strength.

Can you recommend a Joe Defranco program for increasing base strength?

4

[quote]JohnMariette wrote:
Joe Defranco or Kelly Baggett your welcome. They offer alot of free stuff. Dont follow air alert or anything like that if it is still around(back in my day).[/quote]

I did air alert. Felt like i was jumping for an hour straight by the end of the programme (8 sets of 50 squat jumps if i remember rightly followed by another 8 or so other exercises of similar intensity). Lucky i was young enough for the joints to handle it eh!

5

Westside for Skinny Bastards

I think kelly baggett has a few free strength templates on his site too.

And Mr. Stern yea its something crazy like that but i hate to admit it, i was never tired during basketball after that program. Might of hurt my vert a bit but conditioning wise it might of worked.