Project Attack: Training by The Jump Guys in TrainHeroic

Project Pure Athlete Training

Volleyball, Strength & Conditioning

Coach

The Jump Guys

Imagine not just being good at volleyball, but STANDING OUT! I know you've tried what seems like everything to improve your vertical jump and nothing has worked...or has worked minimally.

I get it! I too spent years searching for programs, researching everywhere...it just wasn't clicking.

So, I decided to do it myself.

I became a professional dunker with a 48-inch vertical and was able to travel the world jumping, meeting cool people and learning from the world's best.

Over the course of my 20yr career (to date) I pioneered a framework of vertical jump technique that is now used around the world. Combining these methods with a 360-degree training approach, I began to see outstanding progress in my athletes.

I have to date, helped well over 10,000 athletes overhaul their vertical jumps. You're next!

Features
6 sessions per week
Must use App app to view and log training
Program Training

$65

Get Project Attack

Overhaul your ENTIRE athleticism

This Volleyball focused jump program will not only increase your vertical jump, but you'll experience gains in speed, reaction time, strength, stability and more! Enjoy the 360-degree training approach!

Over 10,000+ athletes helped to date

Coach Tyler Ray has successfully helped more than 10,000 athletes jump higher to date! As a former professional dunker, track athlete and volleyball player that possessed a 48" vertical, Tyler not only understands it as a coach, but also first hand as an athlete!

Features

Programming 6 days per week

Up to 5-days weekly of training that’s scalable for athletes of any level or background. Baseline programming is more advanced.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. The Train heroic app provides accountability through the use of exercise tracking technology.

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Mobility flow 1

Triangle band monster walks

1 x 20

Heels elevated hold

1 x 60

Single leg straight glute bridge from box

2 x 8

Single leg straight glute bridge switches

2 x 8

Weighted ab rotations - push up hold

2 x 8 @ 135 lb

Box landmark front squat

60, 75, 90, 70, 95, 75, 95, 80 @ 5, 3, 1, 6, 1, 6, 1, MAX

1 leg step up jump

8 x 3 @ 0 lb

Landmine - weighted triangles

8 x 2 @ 45 lb

Circuit

8 rounds 10 seconds of max effort work, 20 seconds of rest, then repeat your choice of method: sprints, bike, rower, or similar

Monday

Week 1 Day 2

Mobility flow 2

Banded hip CAR - internal from back with squeeze

2 x 10

Single leg hold with 3d pull aparts

2 x 12

Push up

2 x 20

Suitcase Carry

2 x 20

Banded fire hydrants

2 x 10

Hip thrust - single leg weighted

2 x 12

Hanging wipers

2 x 5

max effort running jumps

4 x 4

Military press

60, 75, 90, 70, 95, 75, 95, 80 @ 5, 3, 1, 6, 1, 6, 1, MAX

Weighted Strict Pullup

5, 3, 1, 6, 1, 6, 1, MAX @ 0, 25, 50, 10, 50, 10, 50, 0 lb

Band pull through

8 x 3

Tuesday

Stretch day A

Agile 8

1 x 1

Hip flexor stretch with reach

2 x 90

Bent split t spine

2 x 90

Pike stretch - single leg

2 x 90

Reverse Nordic hold

2 x 30

Frog stretch

2 x 90

Hurdler stretch - floor

2 x 90

4 stretch

2 x 90

Calf stretch - toes elevated with straight leg

2 x 90

Calf stretch - toes elevated with bent knee

2 x 90

Toe stretch - sitting on heels

2 x 90

Wednesday

sprints elastic a

Mobility flow 3

Airplanes

1 x 45

Band pull through

2 x 8

Windmills

2 x 8

Spanish squat iso

1 x 45

Corkscrew hops

1 x 30

Romanian deadlift

60, 75, 90, 70, 95, 75, 95, 80 @ 5, 3, 1, 6, 1, 6, 1, MAX

Reverse lunge

8 x 3 @ 65, 75, 90, 75, 75, 75, 75, 75 %

Bird dog row - bench

8 x 3

Thursday

Week 1 Day 5

Mobility flow 1

Triangle band monster walks

1 x 20

Suitcase Carry

2 x 20

Bent knee single leg calf raise

2 x 10

Single leg straight glute bridge from box

2 x 8

Single leg straight glute bridge switches

2 x 8

Weighted kneeling ab roll outs

2 x 8 @ 135 lb

Skater jumps

2 x 5

Hang clean

60, 75, 90, 70, 95, 75, 95, 80 @ 5, 3, 1, 3, 1, 3, 1, MAX

Trap bar squat - high handle

60, 75, 90, 70, 95, 75, 95, 80 @ 5, 3, 1, 6, 1, 6, 1, MAX

Shoulder circuit - 5 way

Friday

sprints elastic a

Mobility flow 3

4 way lunge

2 x 3

3 way hip excursion - banded

2 x 5

Dead bug - arm band and feet band press

2 x 12

Spanish squat iso

1 x 45

max effort running jumps

4 x 4

Pogo hops - in place

4 x 12

Split squat jumps

3 x 4

One arm db press with band row

8, 6, 4

Landmine half kneeling press

8, 6, 4

Hanging straight leg raises

3 x 8

Lunge - isometric hold

1 x 60

Circuit

5 mins of work steady state cardio your choice of method: running, bike, rower, or similar

Coach

More from Project Pure Athlete Training

The Jump Guys

Stop WISHING and Start DOING!

Elite volleyball athleticism is only 12-weeks away! Believe in yourself and take the leap into Project Volley today! It's your time to stand out.

Get Project Attack

FAQs

Who is this training program for?

This training program can be used by Intermediate to Advanced level athletes. As beginners, I would recommend gaining 1-2 years training experience prior to doing this program. Some movements will require practice to build efficiency with.

How much higher can you guarantee I will jump?

While I cannot in good faith guarantee something like that, I can with 100% guarantee you will become a more complete athlete by performing this program!

Is this only an off-season program?

It is best used during the off-season, but you can do a few of these workouts per week during season very successfully! Just be cautious that you're not overdoing it with the amount of volleyball you're playing.

The Proof