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12 Week Vertical Jump Program

The Movement System

Coach
Dr. Matt Casturo, DPT, CSCS

The Movement System Vertical Jump program is designed to maximize your vertical jump and athleticism.

The 12 week program is broken down into 3 phases:

Phase 1: Base Hypertrophy + Plyometrics

Phase 2: Strength/ Power + Plyometrics

Phase 3: Power + Plyometrics

The program was built with Science + Experience. We incorporate training techniques from the latest vertical jump research as well as from elite trainers in the field maximizing athlete's potential.

This 6X per week program includes:

4 Primary Training Sessions

2 Optional Training Sessions

This structure makes the program highly effective for Intermediate to Advanced Athletes.

If you're looking to for a program to maximize your vertical jump, then this is for you.

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Science Based Training
The Movement System covers the latest vertical jump training science. This program is built on research based training techniques that consistently provide great results.
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Get Explosive
These training techniques maximize the potential of your fast twitch muscle fibers as well as your nervous system to produce explosive power.
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Plyometrics
Train effectively with Plyometrics that utilize the stretch shortening cycle to help you store and release energy more efficiently. Our 3 Phase program progresses plyometrics strategically to maximize your vertical jump.
Features
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Programming 6 days per week
This program includes 4 primary sessions per week and 2 optional training sessions per week, so that you can get the most out of your training.
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Detailed, expert instruction
Expert guidance on technique for each exercise.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Barbells // Dumbbells // Boxes // A winning Attitude
Recommended
Medicine Ball
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Sample Week
Week 1 of 12-week program
Sunday
Hypertrophy Phase Day 1 - Plyos

A

Warm-up

B

DB Jumps

4 x 5

C

Lateral Broad Jump

4 x 4

D

Box Jump

4 x 5

E

DB Reverse Lunge

3 x 10

F1

DB Snatch

2 x 8

F2

Assault Bike

3 x 0:30

G

Prone Machine Hamstring Curl

3 x 12

Monday
Hypertrophy Phase- Plyos/ Conditioning

A

Treadmill Work

1 x 15:00

B

Conditioning Warm-up

C

Power Skip

3 x 20

D

Skaters

3 x 10

E

Conditioning Circuit

1 x 0:40

Tuesday
Optional Hypertrophy Phase- Upper Body

A

Band Pull-Apart

3 x 10

B

Downward Dog

2 x 15

C

Bench Press

4 x 8

D

Lat Pulldown

3 x 12

E

DB Shoulder Press

4 x 8

F

Seated Cable Row

3 x 12

G

Skull Crushers

3 x 15

H

Hammer Curl

3 x 10

Wednesday
Hypertrophy Phase - Plyos

A

DB Jumps

4 x 5

B

Lateral Broad Jump

4 x 4

C

Box Jump

4 x 5

D

DB Reverse Lunge

3 x 10

E1

KB swings

3 x 20

E2

Side Plank on Elbows

3 x 0:30

F

Approach Jump

3 x 0:30

Thursday
Optional (Mobility/ Aerobic Day) 

A

Foam Roll

1 x 0:30

B1

DB Good Morning

2 x 12

B2

DB Front Squat

3 x 5

C

Shinbox 90/90

1 x 3:00

D

Cossack Squat

3 x 10

E

Biking

1 x 20:00

Friday
Hypertrophy Phase- Full Body

A

Single Leg Ankle Hop

3 x 20

B

2-arm DB Clean

3 x 8 @ 7

C

Pull-Up

3 x 12

D

Incline DB Bench Press

3 x 12

E

Knees Over Toes Split Squat

2 x 15

F

DB Bicep Curls

3 x 12

G

Calf Raise

3 x 15

H

Sled Push

4 x 0:20

Coach
coach-avatar Dr. Matt Casturo, DPT, CSCS

Dr. Matt Casturo is a sports performance specialist and has helped thousands of athletes maximize their training through The Movement System.

FAQs
How many days per week and how long are the training sessions?
The program is set up with 4 primary training sessions and 2 optional training sessions per week. This allows you to ramp up to training 6 days per week or dial back to 4 days per week based on your schedule.
Who is this program for?
This program is designed for intermediate to advanced athletes looking to maximize their vertical jump. The program includes advanced exercises and training methods, it is NOT recommended for beginners.
How soon can I start once I sign up?
Immediately. We recommend testing Vertical Jump prior to the start of training and at the end of each week to track progress.
How can I get started?
Click the button below to sign-up and you'll get immediate access to the full program.
12 Week Vertical Jump Program