8 Week Vert & Speed Program

Riley Smith Sports Performance

Football , Basketball, Field Sports, Track & Field, Speed, Weightlifting, Mobility
Coach
Riley Smith

My innovative athletic program is scientifically designed to unlock your full physical potential through proven training methods that deliver real results. Backed by cutting-edge research and personalized coaching, my system focuses on maximizing strength, power, and explosiveness to help athletes achieve their performance goals faster and more efficiently. Whether you're aiming for a record-breaking vertical jump or top-tier sprint speeds, my program provides the tailored strategies and techniques necessary to elevate your game and surpass your limitations.

Built on a foundation of empirical evidence and real-world success, this program is geared toward serious athletes seeking tangible improvements. I personally tested and refined these training methods, achieving a 50-inch vertical jump and a 4.3-second 40-yard dash. I have over 250 athletes on it who have seen results within the first month, demonstrating the program’s effectiveness. With a combination of targeted exercises, optimal recovery protocols, and performance analytics, you can trust that this system is designed to produce measurable, high-impact results and help you reach your athletic peak.

$99
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📣 Mentored by Industry Leaders
I have had the privilege of being mentored and learning from some of the top coaches in the world, including Paul Fabritz (PJF Performance), Les Spellman, Ben Kirkpatrick (Kneesovertoesguy), Shea Pierre, and others. Their innovative techniques and scientific insights have deeply influenced the design of this program, ensuring it is rooted in proven methods used by elite athletes.
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🧪 Science-Backed and Proven Results
This program leverages cutting-edge, research-driven training principles that are backed by science. My personal success—achieving a 50-inch vertical jump and a 4.3 40-yard dash—serves as a testament to the effectiveness of these methods, which are geared toward delivering measurable performance improvements.
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✅ Unique, Results-Focused Approach
Unlike many generic training programs, ours emphasizes personalized, explosive, and functional movements developed from expert mentorship. This tailored approach ensures athletes optimize their strength, speed, and explosiveness, giving them a distinct edge over the competition.
Features
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Programming 6 days per week
I have laid out the blueprint for success with 6-days of strength, power, plyo, and course specific work including active recovery & conditioning.
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HD Exercise Video Guidance
Need guidance on an exercise movement? Check out the in-app video guidance and exercise instructions to keep you focused on proper movement.
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Innovative, Cutting-Edge And Experienced
My programs pull everything I have learned and focuses them on exactly what you need to do to reach your athletic peak.
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Delivered through TrainHeroic
You need an app that is easy to use and keeps up with you. I have you covered and your workout experience is about to
Equipment
Required
Barbell & Weights // Kettlebells // Dumbbells // Agility Ladder // Field, Basketball Court or Room to Run // Pull-Up Bar
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Sample Week
Week 1 of 8-week program
Sunday
Day 1: Lower Body Strength & Power

A

Warm Up

1 x 10:00

B1

Back Squat

3 x 10 @ 70 %

B2

Box Jumps

3 x 8

C

Romanian Deadlift (RDL)

3 x 10 @ 70 %

D

Walking Lunges

3 x 12

E

Hip Thrust

4 x 8

F

Plank Variations

3 x 60

Monday
Day 2: Upper Body Strength & Explosiveness

A

Warm Up

1 x 10:00

B

Bench Press

4 x 5

C

Weighted Pull Ups

4 x 8

D

Push Press

4 x 6

E

Med Ball Slam

4 x 10

F

Clapping Push-Up

3 x 12

G

Hanging Leg Raise

3 x 15

Tuesday
Day 3: Active Recovery & Conditioning

Mobility & Foam Rolling

A

Mobility & Foam Rolling

Conditioning

B

- Sprint 40m x 8 - Kettlebell swings: 15 reps - Burpees: 12 reps - Optional: Row/bike intervals 10 mins

Wednesday
Day 4: Full Body Explosive & Athleticism

A

Dynamic Warmup

1 x 10:00

B

Power Clean

4 x 3

C

Deadlift

4 x 4

D

Plyometric Push-ups

4 x 10

E

Broad Jump

4 x 8

F

Single Leg Box Jump

3 x 8

G

Agility Ladder Drills

1 x 10:00

H

Russian Twist

3 x 20

Thursday
Day 5: Max Strength & Hybrid Movements

A

Warm Up

1 x 10:00

B

Deadlift

5 x 3 @ 90 %

C

Front Squat

4 x 5

D

Farmers Walk

3 x 40

E

Overhead Carry

3 x 30

F

Turkish Get Up

3 x 8

G

Weighted Plank

Friday
Day 6: Plyometric & Court-Specific Drills

A

Bounding Drills

B

Depth Jump

4 x 8

C

Lateral Cone Hops

4 x 10

D

Shuttle Runs

5 x 20

E

Sport-Specific Drills

1 x 15:00

F

Core & Stabilization

Saturday
Day 7: Rest/Active Recovery
Coach
More from Riley Smith Sports Performance
coach-avatar Riley Smith

Owner and CEO at Bounce Performance, Sports Performance Coach & Personal Trainer at Royal Personal Training and Professional Athlete at The Alliance Studied Bachelor of Science (B.S.) in Kinesiology- Fitness and Human Performance at West Texas A&M University Athletics

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🪽 It's Time To Fly! 🪽

Increased vert, speed that drops your opponents, and results that are measurable. It's all here and tailored to give you the edge you need to stand out and perform. Don't miss out on the program that helped me achieve a 50-inch vertical jump and a 4.3-seco

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The Proof
verified-athlete-avatar Isaiah Wright

Professional Basketball Player

Verified Athlete

"One of the best coaches out there without a doubt. Increased my vertical jump by over 6 inches in 2 months and overall increased my strength and speed which took my game to a different level."

8 Week Vert & Speed Program
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