OPERATION VERTICAL
JWILK PERFORMANCE
Basketball, Strength & Conditioning, Multi-sportNo more guessing. No more random workouts. You finally have access to structured high-level performance training.
OPERATION : VERTICAL is a proven system backed by the most advanced research in sport science designed to help athletes jump higher, become more explosive, and improve overall athleticism through a comprehensive approach to strength, power, and elastic development.
PHASE 1 : FOUNDATION
Build the base. Develop movement quality, force absorption, jump mechanics, mobility, and foundational strength to prepare your body for high-performance training.
PHASE 2 : EXPLODE
Develop the engine. Increase force production, reactive strength, and power output through targeted strength and explosive training methods.
PHASE 3 : PEAK
Convert power into results. Maximize elasticity, end-range power, and on-court transfer to unlock your highest vertical jump potential.
A
Dynamic Warm-Up
B1
TKE Step-Up
3 x 8
B2
Hamstring Iso Switch
3 x 8
C1
Depth Drop
3 x 4
C2
FFE Pogo Hop
3 x 15
D1
Penultimate Primer
4 x 4
D2
Max Approach Jump
4 x 2
E
Heel-Elevated Squat
3 x 6
F1
Single-Leg RDL
3 x 6
F2
Eccentric Calf Raise
3 x 6
A1
V-Roll
2 x 8
A2
Hamstring Floss
2 x 8
A3
Supine Kickover
2 x 8
A4
Adductor Pulse
2 x 8
A5
Hip Flexor Sweep
2 x 8
A6
90-90 Hip Opener
2 x 8
A7
Hip Airplane
2 x 8
B1
MB Wall Slam
3 x 5
B2
Plyo Push-Up
3 x 5
B3
Inverted Row
3 x 8
C1
Landmine Push Press
3 x 5
C2
Pull-Up
3 x 8
D1
Drop-Step Pallof Press
3 x 8
D2
MB Roll-Up Crunch
3 x 6
A
Dynamic Warm-Up
B
60 YD Build Up
2 x 60
C
Power Skip
3 x 12
D
Sprint Bound
3 x 12
E1
Isometric Knee Extension
3 x 30
E2
Isometric Split Squat
3 x 30
A1
Loaded Ankle Mobility
2 x 10
A2
Ankle In/Eversion
2 x 15
A3
Single-Leg Rotation
2 x 5
B1
DB Bench Press
3 x 8
B2
DB Row
3 x 8
C1
Kneeling DB Shoulder Press
3 x 8
C2
Kneeling Lat Pulldown
3 x 8
D1
Pallof Step-Out
3 x 8
D2
Leg Lower
3 x 6
A
Dynamic Warm-Up
B1
TKE Step-Up
3 x 8
B2
Hamstring Iso Switch
3 x 8
B3
Band Tibialis Raise
3 x 15
C
Plate Hop Level 1
3 x 10
D1
Penultimate Primer
4 x 4
D2
Max Approach Jump
4 x 2
E
RFE Split Squat
3 x 6
F1
2-1 Hamstring Curl
3 x 6
F2
Eccentric Calf Raise
3 x 6
Josh Wilkerson
D1 Basketball Head Strength Coach Sports Performance Specialist Masters Degree in Exercise Science Founder | JWilk Performance Hundreds of vertical jump transformations from athletes at all levels.
