Vertical Jump Training: Training by Justus Kree in TrainHeroic

Coach Justus Kree

Basketball, Volleyball, Football , Plyometrics, Track & Field

Coach

Justus Kree

This 12-week vertical jump program applies scientific principles and research-backed methods to safely and effectively increase vertical jump for athletes. By systematically progressing from general strength to explosive power, and integrating plyometrics with adequate recovery, the program sets athletes up for noticeable performance gains. With dedication to both the training sessions and the recovery process, athletes will not only jump higher but also gain confidence in their physical abilities during competition.

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

$79

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Periodization

A block-periodized structure with three 4-week phases (plus recovery weeks) that progressively shift focus from foundational strength to maximal power output. This planned progression optimizes adaptation while minimizing overtraining

Strength Development

Emphasis on increasing squat, hip hinge, and lower-body strength, since maximal strength provides the foundation for improved jump performance.

Rate of Force Development

Specific exercises (Olympic lifts or jump squats, explosive movements) to train RFD, enabling athletes to apply force quickly. Fast movement intent is included even in strength lifts to maximize RFD gains.

Mobility and Recovery

Dynamic warm-ups, mobility drills, and post-training recovery techniques (stretching, foam rolling) are incorporated. Deload weeks (with reduced volume) to mitigate fatigue, promote recovery, and prevent injury. These recovery weeks help consolidate gains and prepare athletes for the next phase or testing.

Features