4-Week Jump Higher
FIT | STRENGTH Performance
Basketball, Volleyball4-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.
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
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
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 Hop
2 x 10
C2
Forward/Backward Carioca
2 x 10
D1
Reactive Ankle Drop to Box Jump
3 x 4
D2
Med Ball Underhand Throw
3 x 4
E1
TBDL Reset Jumps Off Blocks
5 x 4 @ 30, 40, 50, 50, 50 %
E2
Side Plank Row
3 x 8
F1
Single Leg Step-Back with Reach
3 x 6
F2
Single Leg Inverted Row with Flexed Hip and Mini Band
3 x 8
G1
Half Kneeling Landmine press
3 x 8 LWP +5lb
G2
Heels Elevated Bridge March
3 x 8
H1
Resistance Band Distraction Knee Bent Pigeon Mobilization
1 x 1:00
H2
Physioball Wall Adductor Stretch
1 x 60
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
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
Repeat Med Ball Skater Hop
2 x 6
D1
Resistance Band Single Leg Overcoming Isometric
3 x 1 @ 10
D2
Hurdle Jump to Box Jump
3 x 3
E1
TBDL off blocks
5 x 3 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
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
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.
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
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!"
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!"
