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