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4-Week Jump Higher

Fit Strength Performance

Basketball, Volleyball, Football , Baseball , Lacrosse, Track & Field
Coach
Mark Bruce

4-Week Jump Higher Program!

This is a 4-week program designed to take your performance to the next level. If you are following the program you will:

Jump Higher Play Stronger Be More Explosive Become Less Injury Prone

This program is a 3-day training plan week but you will also have access to a speed program that you can implement on the other days. Although this program stresses increasing your vertical, you will also develop strength and improve your change of direction and lateral quickness.

Each session will be 60 minutes long and will involve athletic focused movements and also resistance training exercises. You will need access to equipment such as barbells, Trap bars, Plyometric Boxes or something to jump on, DB's or KBs, a Foam Roller, and Resistance Bands. This is not a bodyweight program therefore if you do not have access to the above equipment this program is not for you.

If you are an athlete that wants to jump higher, play faster, and elevate your game then this program is for you.

Coach Bruce has seen results such as 2-4 inches on his athletes vertical after only 4-weeks of training with him at his gym.

You to can see the same results.

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Increase Your Jumping Ability
This program implements proven movements and sets and reps that will help you jump higher and increase your vertical.
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Strength Enhancements
During each session you will target various muscles that will help imrpove your jumping ability but also help you play stronger!
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Become More Explosive
Althought this program will help yu jump higher, you will also see gains in your lateral quickness and change of direction!
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Injury Reduction
Injuries can occur due to lack of strength, tight muscles, and poor stability. Therefore, this program invovles various exercises and drills that will improve your performance but also reduce your risk of an injury.
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BONUS
In addition to this training program to help you jump higher you will also get a speed program to perform on your off days and also nutritional support!
Features
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Trapbar Deadlift // Barbell // Dumbbells or Kettlebells // Resistance Band or Cable Machine // Medicine Ball // Foam Roller // Space to sprint and jump
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

4JTP Movement Prep

Foam Roll Quads with Knee Flexion x30 seconds each 90/90 Rotations x10e Single-Leg Rock back Stretch x10e ISO Single Leg Bridge x30 seconds each Cossack Lunge x5e Assisted Hip Airplane x10e Bodyweight Squats w/ Mini Band Around The Knees x10 Mini Band Bodyweight RDL x10

B

Skip Series Level 1

1 x 10

C1

ISO SPlit Squat with Calf Raise

2 x 10

C2

Band Assisted Pogos

2 x 10

D

Countermovement Vertical Jump Test

E

Max Effort Vertical Jump

F1

Concentric Loaded Seated Vertical Jumps

3 x 5

F2

Single Leg Med Ball Slam

3 x 3

G1

Tempo Safety Bar Box Squats

5 x 5 LWP + _ , _ , _ , _ , 5lb

G2

Half Kneeling High To Low Cable Rotational Chop (inside knee back)

3 x 8

H1

2-DB Alternating Bench Press (DBs Up To Start)

4 x 6 LWP +5lb

H2

1 DB Single Leg RDL (barefoot)

4 x 6 LWP +5lb

I1

Resistance Band Split Stance Single Arm Low Row with Reach

3 x 10

I2

GOBLET REAR FOOT ELEVATED SPLIT SQUAT

3 x 6 LWP +5lb

J1

Suitcase Farmers Walk

3 x 20 LWP +5lb

J2

Weighted Side Plank

3 x 0:20

K1

Open Book Rib Cage Stretch

1 x 10

K2

Dynamic Couch Stretch

1 x 10

Monday
Speed Program: Week 1 Day 2

Movement Prep

A

Total Body Foam Roll:: Calfs, Glutes, Lats, Rhomboids, Chest, Quads Single-Leg Bridge 1x8 each side Single-Leg Rock Backs 1x8 each side Dynamic Couch Stretch 1x8 each side Ankle Dorsiflexion Stretch 1x8 each side Spiderman Lunge with Hip Life and Reach 1x6 each Reverse Lunge 1x5 each side Hip Flex to Single-Leg Reach 1x6 each side

Skip Series

B

Perform each for 10 yds: Double Leg Snap Down 1x10 Single-Leg Snap Down 1x6 each leg Pogos Straight Arm March Straight Arm Power March 2-Count Straight Arm March 3-Count Straight Arm March Straight Arm A-Skip Straight Arm Heel to Butt Kicks Straight Arm Single Leg Heel to Butt Kicks ***Use arms- Opposite arm, opposite leg A-Skip Heel Butt Kicks Single-Leg Heel Butt Kicks Power Skips for height 2x10 total jumps Power Skips for distance 2x10 total steps

Hill Sprints: 20-40 yds

C

Week 1: 4 hill sprints 4 10 yd Sprints 3x4 max effort vertical jumps (focus on the landing, think snap-down) Week 2: 6 Hill Sprints 6 10 yd Starts 3x6 Max Effort Vertical Jumps (focus on the landing, think snap-down) Week 3: 8 Hill Sprints 8 10 yd starts 4x5 Repeat Vertical Jump x2 (focus on the landing, think snap-down) Week 4: 10 Hill Sprints 10 10 yd Starts 4x6 Repeat Vertical Jump (focus on the landing, think snap-down) *Rest 45 seconds after each set of jumping *Do all of your sprints then all of your jumps Time how long it takes you to sprint up the hill, Rest 10x that number or However long it takes you to walk down the hill 6 seconds= 60 seconds 8 seconds= 80 Seconds

Cool-Down

D

Spiderman Lunge with Reach 1x5 on each side Pigeon Stretch 2x30 seconds 3-Way Hamstring Stretch 1x20 seconds each Ankle Dorsiflexion Stretch 1x8 on each side

Tuesday
Week 1 Day 3

Prep

A

4JTP Movement Prep

Foam Roll Quads with Knee Flexion x30 seconds each 90/90 Rotations x10e Single-Leg Rock back Stretch x10e ISO Single Leg Bridge x30 seconds each Cossack Lunge x5e Assisted Hip Airplane x10e Mini Band Bodyweight Squat x10 Mini band Bodyweight RDL x10

B

ANKLE PRIMER

1 x 5

C1

Forward/Backward Skater

2 x 10

C2

Forward/Backward Carioca

2 x 10

D1

Box Jump

3 x 5

D2

Split Stance Med Ball Overhead Lateral Slam

3 x 5

E1

TBDL Reset Jumps Off Blocks

5 x 4 @ 30, 40, 50, 50, 50 %

E2

Side Plank Row

3 x 8

F1

Eccentric Single Leg Step Downs

3 x 6

F2

High Bar Inverted Row

3 x 8

G1

Half Kneeling Landmine press

4 x 8 LWP +5lb

G2

Heels Elevated Bridge March

3 x 8

H1

Elevated Pigeon Stretch

1 x 0:30

H2

Physioball Wall Adductor Stretch

1 x 60

Wednesday
Speed Program: Week 1 Day 4

Movement Prep

A

Total Body Foam Roll:: Calfs, Glutes, Lats, Rhomboids, Chest, Quads Single-Leg Bridge 1x8 each side Single-Leg Rock Backs 1x8 each side Dynamic Couch Stretch 1x8 each side Ankle Dorsiflexion Stretch 1x8 each side Spiderman Lunge with Hip Life and Reach 1x6 each Reverse Lunge 1x5 each side Hip Flex Single-Leg Reach 1x6 each side

Skip Series

B

Perform each for 10 yds: Double Leg Snap Down 1x10 Single-Leg Snap Down 1x6 each leg Pogos Straight Arm March Straight Arm Power March 2-Count Straight Arm March 3-Count Straight Arm March Straight Arm A-Skip Straight Arm Heel to Butt Kicks Straight Arm Single Leg Heel to Butt Kicks ***Use arms- Opposite arm, opposite leg A-Skip Heel Butt Kicks Single-Leg Heel Butt Kicks Power Skips for height 2x10 total jumps Power Skips for distance 2x10 total steps

Sprint Work

C

Week 1: 4x10 yd sprints 3x Flying 10s 2x Flying 40s *Rest is your walk back to the starting place 3x4 Broad Jumps *Perform 1, rest for 10 seconds, repeat; rest 30 seconds after each set) Week 2: 6x10 yd sprints 5x Flying 10s 4x Flying 40s *Rest is your walk back to the starting place 3x6 Broad Jumps *Perform 1, rest for 10 seconds, repeat; rest 30 seconds after each set Week 3: 8x10 yd sprints 7x Flying 15s 6x Flying 40s *Rest is your walk back to the starting place 3x4 Double Repeat Broad Jump *Perform 1, rest for 10 seconds, repeat; rest 30 seconds after each set Week 4: 10x10 yd sprints 9x Flying 15s 8x Flying 40-yard sprint *Rest is your walk back to the starting place 4x4 Double Repeat Broad Jump *Perform 1, rest for 10 seconds, repeat; rest 30 seconds after each set

Thursday
Week 1 Day 5

Prep

A

4JTP Movement Prep

Foam Roll Quads with Knee Flexion x30 seconds each 90/90 Rotations x10e Single-Leg Rock back Stretch x10e ISO Single Leg Bridge x30 seconds each Cossack Lunge x5e Assisted Hip Airplane x10e Mini Band Bodyweight Squat x10 Mini band Bodyweight RDL x10

B

Resistance Band Skip Series 2

1 x 10

C1

ISO Pallof Press Lateral Steps

2 x 3

C2

Low Box Med Ball Lateral Switch with Chop

2 x 10

D1

Overcoming Isometric Sprint Hold

3 x 1 @ 10

D2

Hurdle Jump to Box Jump

3 x 3

E1

TEMPO BARBELL RDL

5 x 6 LWP +5lb

E2

Bear Hold KB/DB Drag

3 x 6

F1

Single Arm DB Incline Press with Reach

4 x 8 LWP +5lb

F2

KB Swings

3 x 8 LWP +5lb

G1

Chin Ups

3 x 6

G2

DB/KB Contralateral Single Arm Wide Stance Lateral Lunge

3 x 8 LWP +5lb

H1

Seated Calf Raises with DB's

3 x 15

H2

BW ISO Split Squat

3 x 1 @ 30

I1

Worlds Greatest Couch Stretch

1 x 45

I2

Leg Lowers with Resistance Band

1 x 10

Friday
Week 1 Day 6

A

What To Do If You Have Knee Pain

1 x 10:00

B

How To Properly TBDL

1 x 10:00

C

How To Squat With Proper Technique

1 x 10:00

D

Learn How To Perform the Penultimate Step

E

Nutritional Help To Get Better Results

1 x 40:00

Coach
coach-avatar Mark Bruce

Coach Bruce has bene working with athletes since 2012. Coach Bruce has trained over hundreds of athletes helping them get stronger, be more explosive, and reach their athletic potential. Over the years Coach Bruce has develop a niche of working with basketball and volleyball players where he has helped them jump higher and play with more speed and power on the court.

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Are Ready To Jump Higher? Then Sign Up Now!

If you made it this far, it is time to committ to your athletic development. We have seen athletes take their vertical and increase it by 2-4 inches in only 4 weeks. YOU CAN DO THE SAME!

Get 4-Week Jump Higher
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FAQs
What if I do not have access to the equipement you listed?
This program is not for you then
What I am going to play pick up or do skills on the same day ?
We recommend giving yourself 4-6 hours inbetween your skills session and training session to ensure you are not overdoing it.
What if I have knee pain?
First consult with a doctor or physical therapists. If they clear you, watch the videos on afte the 3rd workout that discusses what you can do if you have knee pain. You may want to liten the load, add a resistance abdn around your knees, spend more time foam rolling, or take a day off.
What should I do about nutrition?
If you have not been doing anything strength training I suggest you eat more food when implementing these workouts. You will need more calories to help fuel you through these sessions and recover.
What if a video does not work?
If a video does not work please email mark@fit-strength.com or type in the nam eof the exercise in YouTube.
How do I test my vertical if I do not have any fancy tools?
You could put tape on your finger and touch the backboard and see where you get; You can measure by trying to dunk a small ball and gradually see if you can dunk a larger ball; there are some apps that you can use to test your vertical as well.
Is this just a one time purchase program?
Yes! You are buying this program with no virtual communication with me about the program. If you have questions feel free to DM me via IG
The Proof
verified-athlete-avatar Supreme

Professional Basketball Player

Verified Athlete

"Working with Mark has elevated my game on the court and his system has taken my physical abilities to a higher level. Falling this program helped prepare me for playing ball at professional level!"

verified-athlete-avatar Anthony

Washington University

Verified Athlete

"I have been training with Mark since my junior year in high school. My strength, explosiveness, and vertical all have increased thanks to his programming. If you are an athlete that wants to jump higher, this program is for you!"

4-Week Jump Higher