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The 12 Week Vertical Jump System

Terre Haute Intensity Resistance and Sports Training

Volleyball, Basketball, Track & Field, Strength & Conditioning

Coach

Brandon Smitley

Built for the basketball player chasing the rim, the volleyball player going for the kill, and the athlete tired of generic "jump higher" templates that ignore how vertical power is actually built.

Most jump programs hand you a pile of plyos and call it a system. This one is a system. Twelve weeks, three blocks, sequenced in the exact order jump qualities develop:

— Block 1: Foundation strength, landing mechanics, and tendon prep so you can handle what's coming.

— Block 2: Max force, triple-extension power, and dynamic-effort speed work to build the engine.

— Block 3: Reactive plyometrics and contrast training to convert all of it into peaked vertical output, capped by a Week 12 retest so you can measure what you added.

You get RPE-based autoregulation (works whether you squat 225 or 425), PRI-informed warmups, full equipment substitutions, and embedded coaching notes that explain the why behind every block, not just sets and reps on a page.

If you have a year of lifting under your belt, access to a rack, and 12 weeks to commit, this will add inches you can measure.

$69

Get The 12 Week Vertical Jump System

Add Inches You Can Actually Measure

Most jump programs leave you guessing whether they worked. This one ends with a Week 12 retest. You see exactly how much vertical, broad jump, and approach jump you added. Real numbers. Verified progress. Tangible proof to point at when someone asks how you did it.

Train in the Right Order, Finally

Jumping higher isn't about doing more plyos, it's about building qualities in the order they actually develop. Foundation strength first. Max force and power second. Reactive elastic output last. This system walks you through that exact progression across three 4-week blocks, with deloads built in so you peak instead of plateau.

A Program That Scales to Your Strength

Rigid cookie-cutter plans either crush you or leave you under-trained. Every working set in this program uses RPE-based loading so you adjust load to feel, hitting the target intensity whether you're squatting 225 or 425. Same program, different weights, same result: progress that fits where you actually are today, not where the program assumes you should be.

Land Hard Without Breaking Down

Hops mean nothing if your knees and tendons can't handle the takeoffs and landings. Block 1 builds eccentric strength, landing mechanics, and tendon prep before you ever touch a depth jump. PRI-informed warmups reset your hips and ribcage every session. The result: a vertical that doesn't come with a side of patellar tendonitis.

Features

Programming 3 days per week

Three sessions a week — Force, Velocity, Reactive — sequenced to build the brakes, the engine, and the spring. ~60-70 minutes per session.

Exercise Video Guidance

Video demos for every exercise with focus on landing mechanics, plyo execution, and the technique cues that make strength transfer to hops.

Detailed, expert instruction

Coaching notes embedded in every block explaining intent, exercise rotation logic, and execution cues. You'll know the why, not just the what.

Delivered through TrainHeroic

The full 12 weeks delivered through the TrainHeroic app. Sessions in your pocket, video demos one tap away, every lift and jump logged.

Equipment

Required

Barbell // Plates // Squat Rack // Dumbbells // Plyo Box // Pull Bar Bar

Recommended

Hex/Trap Bar // Resistance Bands // Hurdles // Glute Ham Raise Or Nordic Set Up // Sled Or Bike // Medicine Balls

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

Vertical Jump Warm Up

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Reset: PRI 90-90 Hip Lift - 5 breaths Dynamic: Knee Hug/Lunge/Reach/Rotate, Monster Walks, Bear Crawl, Sprint - 15-25 yards each based on space available Correctives: Couch Stretch - 5 breaths per side Leg Lowering - 8 reps per side Hip Switches - 5 per side Side Lying Windmills - 8 per side Prep: Pogo Hops - 2x10 Zig Zag Pogo Hops - 2x10 per side

Box Jump

4 x 3

Back Squat

4 x 6

Romanian Deadlift (RDL)

3 x 8

Bulgarian Split Squat

3 x 8

Standing Single Leg Calf Raise

3 x 12

Hanging Leg Raise

3 x MAX

Half Kneeling Band Pallof Press

3 x 10

Recovery

Vertical Jump Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Tuesday

Week 1 Day 3

Prep

Vertical Jump Warm Up

Weighted Vertical Jump

5 x 3

Hex Bar Deadlift

4 x 5

DB Push Press

3 x 6

Chin Up

3 x 8

Chest Supported DB Row

3 x 10

Bike Sprints And Conditioning

6 x 20

Recovery

Vertical Jump Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Thursday

Week 1 Day 5

Prep

Vertical Jump Warm Up

Broad Jump

4 x 3

Barbell Hip Thrust

4 x 8

Hand Supported Single Leg DB RDL

3 x 8

Front Foot Elevated (FFE) Goblet Reverse Lunge

3 x 8

Heel Walks

3 x 15

Glute Ham Raise (GHR)

3 x 5

Side Plank

3 x 30

Recovery

Vertical Jump Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Coach

Brandon Smitley

Brandon Smitley, MS CSCS USAW CPT, is a world renowned strength coach and athlete for over 15 years. He co-owns Terre Haute Intensity Resistance and Sports Training and has helped develop athletes from youth to the pro level, as well as helping general population clients just move and feel better. He's incredibly passionate about optimizing performance to help you get the most from your training.

12 Weeks. Real Inches. No Guessing.

Three sessions a week. Three blocks built in the order jump qualities develop. A Week 12 retest that proves what you added. No fluff, no filler, no gimmicks. Just the work that builds a vertical you can measure. When you're ready to train like you mean it,

Get The 12 Week Vertical Jump System

FAQs

Who is this program for?

Athletes with at least a year of lifting under their belt who want a real, measurable bump in vertical. Basketball players, volleyball players, dunkers, and any athlete whose sport rewards explosive lower-body power. It's not a beginner program. It's a proven path to higher hops.

Am I strong enough for this program?

If you've got at least a year of consistent lifting and can squat your bodyweight cleanly, you have the base. The program uses RPE-based loading so working sets scale to your strength. Block 3's intensive plyos suit trainees who can squat ~1.5x bodyweight; if not, sub the listed regression.

How much vertical can I expect to add in 12 weeks?

It depends on your training age and starting point. Newer trainees can see 3+ inches in a program like this; experienced lifters typically see smaller-but-real numbers with structured periodization. The Week 12 retest tells you the actual amount you added. No hype, no inflated promises.

Can I run this while playing my sport?

This is designed as an off-season or pre-season builder. Three high-intent sessions a week is heavy on top of practice and games. If you're mid-season, cut Blocks 2-3 plyo volume by ~30% and skip same-day intensive work. Best results come from running it off-season.

What if I miss a training day?

Life happens. Miss one day in a week? Push the schedule forward. The order matters more than the calendar. Miss multiple days? Repeat the week before moving on. Don't try to "catch up" by stacking sessions back-to-back. The CNS needs recovery between high-output days.

What happens after I finish the 12 weeks?

Run it again, but start from your new baseline. Use your Week 12 retest as the new Week 1 numbers, add ~5% to your strength work, and run the same three blocks. Most athletes who repeat the program continue to see gains in their second cycle. The system is built to be re-run, not retired.