Программа для увеличения вертикального прыжка (англ)

Monday

All Intensities ore relative to 1RM.

BB Back Squat

40% 10 50% 10 60% 10 65% 10 70% 8 75% 6

BB straight-knee Clean grip Deadlift Standing on a 20 cm height box

50% 10 55% 8 60% 8 65% 8 70% 6 70% 6

BB Power Clean from platform

50% 6 60% 6 70% 5 75% 5

Javorek's Special "Medicine Ball" Abdominal Program #2

x 1

Stair Run (30 stairs)

x8

Wednesday

BB Front Squat

40% 10 50% 8 55% 8 60% 6 65% 5 70% 5

BB Power Snatch from platform

50% 8 60%6 65% 5 70% 5 70% 5

Stair (30 stairs) Double Leg Bouncing

x 8

Stair Run

x 8

Javorek's Special "Medicine Ball" Abdominal Program # 2

x l
 

Friday

BB Back Squat

50% 10 60% 10 70% 6 80% 4 85% 3

BB Straight Knee Clean Deadlift from platform

50% 10 60% 8 70% 6 80% 6

BB Alternate Leg Split Clean from platform

50% 6+6 60%4+4 65%4+4 70% 4+4

Stair Double Leg Bounding

x 6

Stair Double Leg Zig-Zag Bounding

x 6

Stair Run

x 6

Javorek's Special "Medicine Ball״Abdominal Program #2

x 1

Monday

BB Back Squat

50% 10 60% 10 65% 10 70% 8 75% 6 80% 3

BB Straight Knee Cleon Deodlift from platform

50% 10 60% 10 70% 8 80% 6

BB Alternate Leg Split Snatch from platform

50% 6+6 60% 5+5 60% 5+5 65% 4+4 70% 3+3

Squat Jumps without Weight

4 Sets x 8

Stair Double Leg Bounding

x 6

Stair Double Leg Zig-Zag Bounding

x 6

Stair Run

X 6

Javorek's Special "Medicine Boll"Abdominal Program #2

x l

Wednesday

BB Front Squat

50% 10 60% 8 65% 6 70% 5 75% 4 80% 2

BB Power Clean from Hang below the Knees

55% 6 60% 6 65% 6 70% 5 75% 4

Squat Jumps without Weight

6 Sets x 8

Stair Double Leg Bounding

x 4

Stair Zig-Zag Bounding

x 4

Stair Jump & Sprint

x 4

Stair Sprint

x4

Javorek's Special "Medicine Ball"Abdominal Program #2

х 1  

Friday

BB Back Squat

50% l0 70% 8 60% 10 80% 4 70% 6 90% 2 80% 3 90% 2

 

BB Straight Knee Clean Deadlift

60% 10 70S 8 80% 6 90% 6 90% 6

BB Power Snatch from Hang below the Knee

50% 6 55% 6 60% 5 65% 5 70% 4 75% 4

Squat Jumps Without Weight

6 Sets x 8

Box Jump (Individual height)

x 10 x6

Stair Double Leg Bounding

x 6

Stair One Leg Bounding (if the athlete is capable of doing wuthout any risk of ankle injuries)

R+L x 6

Stair Jump & Sprint

x 6

Stair Sprint

x 6

Jovorek's Special "Medicine Ball" Abdominal Program # 2

x l

Monday

BB Back Squat

50% 10 60* 8 70% 6 60% 8 70% 6 80% 4 85% 2

BB Straight Knee Clean Deadlift from platform

60% 10 70% 8 80% 6 90% 6 90% 6

BB Alternate Leg Split Clean from Hang above the Knee

50% 5+5 60% 4+4 70% 3+3 75% 3+3

Squat Jumps without Weight

6 Sets x 10 

Stair Double Leg Bounding

x 6

Stair One Leg Bounding (if the athlete is capable of doing without any risk of ankle injuries)

R+L x 6

Stair Double Leg Zig-Zag Bounding

x 6

Stair Sprint

x 6

Javorek's Special "Medicine BairAbdominal Program #2

x l

Wednesday

BB Front Squat

50% 8 70% 5 60% 6 80% 3 75% 4 85% 3

BB Split Snatch from hang above the Knee

50% 5+5 55% 5+5 60% 4+4 65% 3+3 70% 3+3 75% 3+3

Box Jump (Individual height)

x 12 x 6

Stair Jump & Sprint

x 6

Stair Sprint

x 6

Javorek's Special "Medicine Ball"Abdominal Program #2

x l

Friday

BB Back Squat

50% 8 60* 6 70% 4 80% 3 75% 5 85% 2 90% 1 95% 1 100% 1

BB Straight Knee Deadlift from platform

70% 8 80% 8 90% 6 95% 6 100% 5

BB Power Clean from Hang above the Knees

50% 6 60% 5 65% 5 70% 4 75% 4

Squat Jumps without Weight

6 Sets x 8

Stair Double Leg Bounding

x 4

Stair One Leg Bounding (if the athlete is capable without any risk of ankle injuries)

(R+L) x 2

Stair One Leg, Right or Left Shoulder, Right or Left Leg Sideways Bounding

(R+L) x 2

Stair One Leg, Right or Left Shoulder, Left or Right Leg Sideways Bounding

(R+L) x 2

Stair Jump & Sprint

x 4

Stair Sprint

x 6

After such preparation, any athlete should be ready to gradually progress more to box jumps and depth jump exercise variations. Despite the fact that box jumps and depth jumps variations evidently improve vertical jumping ability, I would never give up any of the above mentioned exercises, because vertical jumping does not involve just the lower leg but all the muscles of the body. Upper leg, abdominal, back, arms, neck and torso muscles are involved in vertical jumping, and just as we improve the strength-explosive qualities of those muscles, so will we proportionately improve vertical jumping ability.