Vertical Leap Foundations - 8 week program: Training by Core Advantage in TrainHeroic

Core Advantage

Basketball, Volleyball
Coach
Core Advantage

Leave nothing to chance in your training to gain every inch possible on your vertical leap with this progressive 8 week training plan. 

This program is designed for athletes who are looking to make rapid and enduring changes to their vertical jump height and explosive power. Most athletes gain upwards of 10cm (4+ inches) on their vertical across the 8 week program.

This program is built for athletes with already hectic playing and training schedules. With an emphasis on developing the mobility and core strength needed for explosive jumping you will work on the strength, mobility and jump specific skills needed to unlock your vertical potential. 

Unlike most online jump programs this plan does not rely on smashing you with more and more intense plyometric exercises (a recipe for future injury), but instead you will  rapidly build an athletic foundation for higher jumping and explosive athleticism that will last.

Gain access to the entire 8 weeks and repeat the program as often as you like for your 12 month access period.

This program will so rapidly and easily unlock incredible jumping ability you never knew you were capable of.

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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+9cm / +3.5inches
The average increase in vertical leap Core Advantage athletes get in their first 6 weeks on this program. Core Advantage has helped 1000's of athletes improve their vertical leap since 1999. Every athlete who trains with us and puts in the work sees an increase in their vertical leap.
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Physical Prep for Jumpers
Take your physical readiness and jumping condition to the next level with our high performance training protocols. Complete with a jump specific mobility and core strength routine, 3x a week Jump Strong strength workouts to build your hips, core, legs, calves and feet for jumping and a jump practice schedule that you can fit into your existing sports practice schedule.
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Jump Strong
Our program doesn't rely on smashing you with countless high intensity plyometrics. Instead build your vertical leap by unlocking your athleticism through a well-rounded and progressive training plan. Safe and effective for athletes of all levels, this program can be completed in-season or off-season.
Features
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Instructional Video Library
Instructional videos to guide your training and ensure you get the best results.
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All via the TrainHeroic app
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
Recommended
​Foam rollerMini band
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Sample Week
Week 1 of 8-week program
Sunday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Monday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Monday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Tuesday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Wednesday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Wednesday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Thursday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Friday
Strength & Core (3x a week)

A1

Clams

3 x 12

A2

Squat - Bodyweight

3 x 10

B1

Glute Bridges

3 x 12

B2

Plank - Straight Arm

3 x 30

C

Calf Raises - Standing

3 x 15

Friday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

Saturday
Jumpers physical prep (daily)

A

Foam Rolling - Full Body

1 x 6:00

B

Stretching - Crouching Three

1 x 30

C

Glute Lifts

1 x 12

D

Back Plank

1 x 30

E

Deep Core Activation (TVA & Multifius)

1 x 5

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Upgrade your hops

Unlock your potential and boost your vertical immediately with the foundations of vertical leap training plan

Get Vertical Leap Foundations - 8 week program
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Vertical Leap Foundations - 8 week program