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DeFranco Vertical Jump Program

The document outlines a 6-week workout program with exercises divided into Mondays and Thursdays. Mondays focus on compound lower body lifts like deadlifts and squats, along with core exercises. Thursdays emphasize speed and power with exercises like box squats, swings, and medicine ball throws followed by abdominal work. The program progresses over the 6 weeks by increasing weight and decreasing reps for the main lifts while adding variations like snatch grip deadlifts and depth jumps.

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1K views

DeFranco Vertical Jump Program

The document outlines a 6-week workout program with exercises divided into Mondays and Thursdays. Mondays focus on compound lower body lifts like deadlifts and squats, along with core exercises. Thursdays emphasize speed and power with exercises like box squats, swings, and medicine ball throws followed by abdominal work. The program progresses over the 6 weeks by increasing weight and decreasing reps for the main lifts while adding variations like snatch grip deadlifts and depth jumps.

Uploaded by

ronn13n
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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WEEKS 1 & 2 -------------------------------------Monday A. Warm-up Pogo Jump warm-up then static hip flexor stretch B.

. Trap Bar Deadlift off 4 box Warm-up to 4 sets of 5 reps, increasing weight each set, rest 3 minutes between work sets. C. Bulgarian Split Squats 3 sets of 8 reps each leg, rest 30 seconds between each leg and 2 minutes between each set. D. Reverse Hyperextensions 4 sets of 10 reps, rest 1 minute between sets E. Weighted Swiss ball crunches (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.

-------------------------------------------------------------------------------Thursday A. Warm-up Pogo Jump warm-up then static hip flexor stretch B. Box Squats with bands Warm-up to 8 sets of 2 reps, resting 30 seconds between sets *Use maximal band tension with less bar weight. *Use a box that is parallel or 1 above parallel . *Have someone time your sets. The goal is to perform the 2 reps in 2 seconds or less. Dont raise the weight until youre able to perform all 8 sets in under 2 seconds. Remember that speed is king on Thursdays! Adjust the weight accordingly. C. Dumbell Swings off boxes 3 sets of 8 reps, rest 2 minutes between sets D. Reverse Hyperextensions 3 sets of 10 reps, rest 1 minute between sets E. Rotational Ab Work, using hi & low cables hi to low woodchoppers 3 X 10 reps each side, low to high 3 X 10 reps each side, rest 30 seconds between sets Return to Top -------------------------------------WEEKS 3 & 4 -------------------------------------Monday A. Warm-up Pogo Jump warm-up then static hip flexor stretch

B. Snatch Grip Deadlifts Warm-up to 4 sets of 4 reps, increasing the weight each set, rest 3 minutes between work sets. C. Bulgarian Split Squats 3 sets of 6 reps, rest 30 seconds between each leg and 2 minutes between sets D. Reverse Hyperextensions 4 sets of 8 reps, rest 1 minute between sets E. Weighted Swiss ball crunches (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.

-------------------------------------------------------------------------------Thursday A. Warm-up Pogo Jump warm-up then static hip flexor stretch B. Box Squats with bands Warm-up to 8 sets of 2 reps, resting 30 seconds between sets. *Perform this exercise in the same manner you did during weeks 1 & 2. The only difference is during weeks 3 & 4 you will use slightly less band tension, but increase the barbell weight slightly. C. Dumbell Swings off boxes 4 sets of 6, rest 2 minutes between sets D. Standing Backward Medicine ball throw Perform 2 sets of 5 throws, rest 1-2 minutes after the first 5 throws. E. Rotational Ab work, using hi & low cables hi to low woodchoppers, 3 X 10 reps each side low to hi, 3 X 10 reps each side, rest 30 seconds between sets. Return to Top -------------------------------------WEEKS 5 & 6 -------------------------------------Monday A. Warm-up Pogo Jump warm-up then static hip flexor stretch B. Depth Jumps 4 sets of 3 reps, rest 1 minute between each set of 3 jumps. C. Power Snatch or Power Clean Warm-up to 4 sets of 3 reps, increasing weight on each work set. Rest 3 minutes between work sets.

D. Reverse Hyperextensions 4 sets of 6 reps, rest 1 minute between sets. E. Weighted Swiss ball crunches (use either a rope attached to a low cable or hold a dumbell on your chest for resistance) 4 sets of 8 reps, rest 1 minute between sets.

-------------------------------------------------------------------------------Thursday A. Warm-up Pogo Jump warm-up then static hip flexor stretch. B. 50-rep Rhythm Squats, with light band tension Warm-up to 1 max set of 50 reps! C. Box Squats with bands Warm-up to 6 sets of 2 reps, resting 30 seconds between sets. Perform this exercise in the same manner as you have been, but decrease the band tension slightly from what you were using the last 2 weeks and increase the barbell weight. The goal is still to perform all sets in 2 seconds or less! D. Push Jerks Warm-up to 4 max sets. 1st set = 5 reps, 2nd set = 4 reps, 3rd set = 3 reps, 4th set = 2 reps. Rest 3 minutes between work sets. E. Medicine ball ab circuit toe touches X 20 reps, russian twists X 20 reps, crunches X 20 reps Perform this circuit 3 times. Rest 20 seconds between circuits . * Test your vertical jump 3 5 days after this workout after week six.

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