Athlete Flight

Coach
Jost Juice

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Features
1 sessions per week
Must use App app to view and log training
Program Training
$89
Get Jump DNA - Advanced Vertical Jump Training
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Spring Power
It will optimize amortization & elastic energy return (tendon recoil) & unchain your reflexes (start expressing your outputs with reduced delay & to full potential).
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exact Exercise Execution Demontrations
Direct videos from training to make the execution top quality
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Detailed, proven blueprint & instruction.
Tried, tested & proven methodology with expert guidance.
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Delivered through TrainHeroic
Easy way of following & logging training sessions on the most trusted online training platform.
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Sample Week
Week 1 of 12-week program
Sunday
Breaking Strength 1

A

Side DL Rudiment Jumps [1-2-3]

1 x 2 @ 5

B

SL Lateral & Medial Rudiment Hops [1-2-3]

1 x 2 @ 5

C

SL Rudiment Jumps [1-2-3] - Forward

1 x 2 @ 5

D1

Loaded Single-Leg Wall Sit

4 x 7 @ 70, 100, 100, 100 %

D2

RFE Drop Squat [Eccentric]

3 x 3 @ 35 %

E

Oscillatory SL Knee Extension (90-110°)

3 x 7 @ 65, 70, 73 %

F

Power Calf Raises

3 x 8 @ 65, 70, 73 %

Monday
Week 1 Day 2

A

SL Knee Extension ISO Hold (120°)

30, 45, 45, 45 @ 40, 70, 70, 70 %

B

Shoulder Flexion (cable) Front Delt Raise

12, 10, 10, 10 @ 60, 70, 70, 70 lb

C

Trap Bar Shoulder Shrug

12, 10, 10, 10 @ 60, 70, 70, 70 %

Tuesday
Reactive Jump Loading -  Intro

A

Elementary Jumps

1 x 10 @ 5

B

Forward side-to-side pogo jumps

3 x 20 @ 7, 8, 8.8

C

Jumper's Horizontal Loading

3 x 5

D

Assisted Jumps - Ankle Dominant

3 x 10 @ 7

E

Band-Assisted Jumps (150° Knee Angle)

3 x 8 @ 7, 8, 8

Wednesday
Dynamic DIS Prep

A

PRACTICE Squat Clean [off the floor]

4 x 3 @ 30, 50, 65, 70 %

B1

Full Squat Clean [off floor]

3 x 3 @ 75, 80, 83 %

B2

Depth Drop [forward]

3 x 4 @ 35, 38, 40

C

Kettlebell Swings (Horizontal/Posterior Dominant)

3 x 6 @ 35.27, 35.27, 44.09 kg

Thursday
Week 1 Day 5

A

SL Knee Extension ISO Hold (120°)

30, 45, 45, 45 @ 40, 70, 70, 70 %

B

Shoulder Health Routine

Friday
Breaking Strength 2

A

Side DL Rudiment Jumps [1-2-3]

2 x 2 @ 5

B

SL Lateral & Medial Rudiment Hops [1-2-3]

2 x 2 @ 5

C

SL Rudiment Jumps [1-2-3] - Forward

2 x 2 @ 5

D

Split Catch Clean [off the floor]

4 x 4 @ 50, 65, 75, 80 %

E

Eccentric SL Knee Extension (~120°)

@ 70, 90, 100, 100 %

F

Power Calf Raises

3 x 8 @ 65, 70, 73 %

Coach
More from Athlete Flight
coach-avatar Jost Juice

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Take Your Springs To The NEXT LEVEL

Increase Forcefulness & Elastic Recoil - The art of training combined with Research and Experience.

Get Jump DNA - Advanced Vertical Jump Training
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FAQs
Who This Is For ?
Designed for experienced athletes who already have a training base and a decent vertical. You've done general jump training, got gains, and now feel stuck - this is built for you. It's not an introduction to jump training — it assumes you already train and want a more targeted stimulus.
"I'm already pretty explosive. What does this actually add?"
It targets the things general programs leave on the table: your SSC efficiency and your propulsion — how fast and how forcefully you redirect off the ground. Most plateaued athletes aren't weak; they're leaking force in the transition from loading to takeoff. This program trains that directly.
"How is this different from the program that got me my first gains?
Early gains come from building general strength and basic plyometric capacity. Those adaptations run out. Breaking through a plateau requires a more specific overload, rather than training the lift and hoping it transfers. You start overloading the jump positions and elements of the action itself.
"Will this improve my SSC and reactive ability, not just my strength?"
Yes — that's the point. Strength is a prerequisite you likely already have. The program emphasizes the reactive qualities that separate a good vertical from a great one, alongside the angle-specific overload work. Both sides are programmed deliberately and sequenced so they build on each other.
"How many inches can I realistically add?"
Be realistic about where you are: experienced athletes can expect meaningful 4-6" gains with targeted work. You've already claimed the easy gains — but for an advanced jumper, an extra 2" off a plateau is significant and hard-won. This program is built to extract exactly those difficult gains.
"This is intensive work — what about injury risk?"
Advanced training carries real demand, which is why it's programmed carefully: the overloads are progressed rather than thrown at you cold. You should have a solid training base before starting, which, as an experienced athlete, you likely do. Train within your ability and fix any existing injuries.
Are these just some novel or special exercies?
The value here isn't simply novel exercises; it's a specific system for overloading exact angles, actions & qualities, sequenced for athletes who've already exhausted the basics. You're also learning new methods that will be useful for a long time.
Jump DNA - Advanced Vertical Jump Training
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