Pro Elite Strength and Conditioning
Basketball, Volleyball, Football5 weeks to Build your best Vertical Jump
Become more explosive and elastic than you have ever been before
Features5 sessions per week
Must use App app to view and log training
Program Training
Vertical Jump WU 1
A
Skip for Height 20yards Acceleration Sprint 20 yards Skip for Distance 20 yards 2 rounds rest 45 seconds between exercises
B
isometric split squat
3 x 1 @ 0:05
C1
Vertical Jump (Test)
C2
Approach Vertical Jump
D1
Banded Back Squat
2 x 6 @ 70 %
D2
Depth Jump
2 x 4 @ 12
D3
Weighted Vertical Jump
2 x 4 @ 20 lb
D4
Banded Vertical Jump
2 x 4
D5
Pistol Squat
3 x 10
D6
Banded Ankle Dorsiflexion Mobilization
3 x 10
E1
Barbell Hip Thrust
2 x 3
E2
Bulgarian Split Squat
2 x 3
F1
DB Lateral Lunge
2 x 5
F2
Banded Lateral Walk
2 x 10
Recovery
G
Recovery 101
Rollover to V-sit x 10 90/90 hip rotations x 10 Pec x 10 each side knee rocking x 10 wrist series x 10
A1
Parallel Base MB Scoop
2 x 3 @ 4 lb
A2
MB Rotational Slam
2 x 3 @ 4 lb
A3
isometric bench press
2 x 5 @ 5
B
Close Grip Bench Press
5, 3, 1 @ 50, 60, 70 %
C1
Close Grip Bench Press-banded
2 x 6 @ 70 %
C2
Med Ball Rotational Throw
2 x 5 @ 4 lb
C3
Ring Rows
2 x 10 @ 1
C4
banded assisted push up
2 x 5 @ 1
C5
Pogo Jump
2 x 20
C6
Scarecrows
2 x 10
D1
1-Arm DB Row
2 x 3
D2
Incline DB Bench Press
2 x 3
E1
DB Push Press
2 x 3
E2
Neutral Grip Pull-Ups -Grips
2 x 3
F
Max Effort Vertical Jump
1 x 5
G
Foam Roll
1 x 10:00
Activation
A
Glute Bridge - 1 x 10 Yoga Pushup - 1 x 5 Knee Hug Lunge x 10 Walking Quad Stretch x 10 Walking Hamstring Sweeps x 10 Pillar Skips 2 x 10
Tempo Runs
B
Run 50 yards @70-80% of Max Effort Sprint Walk back to start line Repeat x 8
Recovery
C
Recovery Circuit
Foam Roll - 1 minute each: Glutes Hamstrings Quads IT Band Calves ---------------- Static Stretch - 1 minute each side: Hamstrings Quads Calves
A1
Box Jump
3 x 3
A2
Calf Raise
3 x 3
B1
Max Effort Vertical Jump
B2
Approach Vertical Jump
C
Trap Bar Deadlift
2 x 5
D1
Trap Bar Deadlift
4 x 5 @ 50 %
D2
Cossack Squat - Kettlebell
2 x 5
D3
Super Quad Stretch
2 x 15
E1
Bulgarian Split Squat
4 x 3 @ 55 %
E2
Groin Squeezes - Physioball
2 x 5 @ 2
E3
Lateral Band Walk
2 x 10
F1
Barbell Hip Thrust
2 x 5
F2
Back Extension
2 x 20
Recovery
G
Recovery 101
Rollover to V-sit x 10 90/90 hip rotations x 10 Pec x 10 each side knee rocking x 10 wrist series x 10
A1
OH Slam - Medicine Ball
2 x 5
A2
Med Ball Rotational Throw
2 x 5
A3
Low Pogo + High Pogo
2 x 20
B1
Close Grip Bench Press
2 x 5
B2
1-Arm DB Row
2 x 5
C1
Close Grip Bench Press
4 x 5 @ 55 %
C2
1-Arm DB Row
4 x 3
D1
DB Push Press
4 x 5 @ 55 %
D2
Chin-Ups
4 x 5
E
Suitcase Carry
2 x 20
F
Approach Vertical Jump
1 x 5
G
90/90 Belly Breathing
1 x 5:00
Ryan Leibreich
Director of Strength and Conditioning Pro Performance Rx Train Smart, Move Well and Be Awesome
