Dear Athlete,
Thank you for purchasing the Elevate Yourself 4 Week Jump Training Program! This
program is a culmination of my 6 year journey to increasing my vertical jump from 24 - 40
inches, where I was able to achieve physical feats I could only dream of, like dunk a basketball
at the height of 5’10”, spike and block against 6’8” volleyball players, and be that explosive
athlete I always wanted to be.
You will be one of the many athletes who have increased their vertical jump with this
program, and I'm excited to hear about your results! ​Click here​ to access the private link to your
instructional videos. The instructional videos will teach you how to perform the exercises,
jumping technique, diet, what intensity, and percentages. Please use the routine from this
document and ​NOT from the instructional videos ​because I have updated the sets and rep
schemes.
You can perform this 4 week program multiple times and achieve results each time. I
hope you enjoy the rigor of training and the life long journey of making continual progress.
Remember that you can only achieve what you believe. Let me know how your training goes!
Sincerely,
Coach Donny
Elevate Yourself Jump Training Program Manual
This is a training manual of all the exercises, sets, and repetitions you need to do for
each workout. You must calculate your 1 Rep Max and weight lifting percentages before hand,
so you know how much weight to lift for each exercise. If you don’t feel safe testing your 1RM,
you can use this ​online calculator ​to estimate your 1RM. ​If you are under the age of 18, new to
lifting weights, or don’t feel safe lifting close to your 1RM, then view the Starter Program at the
end of this manual.
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WEEKLY SCHEDULE
** Perform this routine for 4 weeks, then take the ​5th week off to recover
Day 1 – Lower Body Routine
Day 2 – Circuit Training
Day 3 – Upper Body Routine
Day 4 – ​Rest/Foam Roll/Stretch
Day 5 – Plyometrics Routine
Day 6 – ​Rest/Foam Roll/Stretch
Day 7 – Play Sports
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LOWER BODY ROUTINE
Warmup
Double Leg Jump Rope for 40 seconds, rest 10
Kick Outs Jump Rope for 40 seconds, rest 10
High Knees Jump Rope for 40 seconds, rest 10
Butt Kicks Jump Rope for 40 seconds, rest 10
Body Weight Squats, 10 reps
Quad Pulls, 10 reps on each leg
Ham Hugs, 10 reps on each leg
Leg Swings, 10 reps each leg
Deadlift
Warm up Set 1: 40% of 1RM, 10 reps
Warm up Set 2: 55% of 1RM, 5 reps
Warm up Set 3: 70% of 1RM, 3 reps
Warm up Set 4: 85% of 1Rm, 1 rep
Sets 1: 90% of 1RM, 1 rep per set
Sets 2, 3: 85% of 1RM, 2 reps per set
Sets 4, 5: 75% of 1RM, 4 reps per set
Deadlift Drive Sets 6: 65% of 1RM, 6 reps per set
Back Squat
Warm up Set 1: 40% of 1RM, 10 reps
Warm up Set 2: 55% of 1RM, 5 reps
Warm up Set 3: 70% of 1RM, 3 reps
Warm up Set 4: 85% of 1Rm, 1 rep
Sets 1: 90% of 1RM, 1 rep per set
Sets 2, 3: 85% of 1RM, 2 reps per set
Sets 4, 5: 75% of 1RM, 4 reps per set
Deadlift Drive Sets 6: 65% of 1RM, 6 reps per set
Power Snatch
Shoulder Warmup : 10-45 lbs, 12 reps
3 sets, 3 reps per set : Lift 25-30% of 1RM of your Deadlift
Jump Rope Circuit
15 seconds of double unders, then 10 seconds of rest. Perform 6-8 cycles.
Last Set: Cool down with free style light jump rope for 1-2 minutes
Lower and Upper Body Stretch
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CIRCUIT TRAINING
Warmup
Freestyle jump rope for 2 minutes
Practice striking technique, footwork, and defense
Think about and practice 4 punch combo for 5 minutes
Interval Training
High Intensity Interval Training : 30 seconds of high intensity exercise, 10 seconds of low
intensity exercise
Shadow box for 30 seconds, then perform light jumping jacks for 10 seconds. Perform 8-10
cycles
Agility
2 Sets : 1-2, 1-2 (10/15)
2 Sets : Criss Cross (10/15)
2 Sets : Outside In (10/15)
2 Sets : Lateral Jump (10/15)
2 Sets : Front Jump (10/15)
Foam Roll
Quadriceps
IT Band
Ham Strings
Claves
Lower/Mid/Upper Back
Lats
Pecs
Abs
Shoulders
Lower & Upper Body Stretch
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UPPER BODY ROUTINE
Warmup
Rotator Cuff Exercise 1: Use 3-10 lbs, 12 reps per arm, 2 sets
Rotator Cuff Exercise 2: Use 3-10 lbs, 12 reps per arm, 2 sets
30 Jumping Jacks
12 Pushups
8 Pullups
Bentover Row
Warm up Set 1: 40% of 1RM, 10 reps
Warm up Set 2: 55% of 1RM, 5 reps
Warm up Set 3: 70% of 1RM, 3 reps
Warm up Set 4: 85% of 1Rm, 1 rep
Sets 1: 90% of 1RM, 1 rep per set
Sets 2, 3: 85% of 1RM, 2 reps per set
Sets 4, 5: 75% of 1RM, 4 reps per set
Sets 6: 65% of 1RM, 6 reps per set
Bench Press
Warm up Set 1: 40% of 1RM, 10 reps
Warm up Set 2: 55% of 1RM, 5 reps
Warm up Set 3: 70% of 1RM, 3 reps
Warm up Set 4: 85% of 1Rm, 1 rep
Sets 1: 90% of 1RM, 1 rep per set
Sets 2, 3: 85% of 1RM, 2 reps per set
Sets 4, 5: 75% of 1RM, 4 reps per set
Sets 6: 65% of 1RM, 6 reps per set
Explosive Front Raises
Choose a weight that will cause you to struggle at the top, but will still allow the weight to move
quickly
3 sets, 4 reps
Explosive Ab Drill
3 sets, 15 sec (do as many as you can)
Explosive Twisting Sit Ups
3 sets, 20 sec (do as many as you can)
Upper Body Stretch
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PLYOMETRICS ROUTINE
Warm Up
Double Leg Jump Rope for 40 seconds, rest 10
Kick Outs Jump Rope for 40 seconds, rest 10
High Knees Jump Rope for 40 seconds, rest 10
Butt Kicks Jump Rope for 40 seconds, rest 10
Body Weight Squats, 10 reps
Quad Pulls, 10 reps on each leg
Ham Hugs, 10 reps on each leg
Leg Swings, 10 reps each leg
Arm Swing Lifts, 10 reps
Tuck Jumps, 5 reps
Standing Jump Technique
2 Sets : 3 jumps per set, rest 20-30 seconds between each set
Approach Jump Technique
2 Sets : 2 jumps per set, rest 20-30 seconds between each set
Depth Box Jumps
Warmup with 2-3
Week 1 – 3 sets, 5 jumps per set
Week 2 – 3 sets, 4 jumps per set
Week 3 – 3 sets, 3 jumps per set
Week 4 – 3 sets, 2 jumps per set
Standing Jumps
Week 1 – 3 sets, 5 jumps per set
Week 2 – 3 sets, 4 jumps per set
Week 3 – 3 sets, 3 jumps per set
Week 4 – 3 sets, 2 jumps per set
Approach Jumps
Week 1 – 3 sets, 5 jumps per set
Week 2 – 3 sets, 4 jumps per set
Week 3 – 3 sets, 3 jumps per set
Week 4 – 3 sets, 2 jumps per set
4 Second Sprints
6 Sprints (30-45 seconds of rest)
Reactive Medicine Ball Front Slams
2 Sets : 10 slams per set
Reactive Ab Twist Slams
2 Sets : 10 slams per set
Reactive Chest Throws
2 Sets : 10 throws per set
Lower and Upper Body Stretch
Starter Program
The Starter Program is for Adolescent and Beginner-Intermediate Weight Lifters. See
the next page for the ​STARTER PROGRAM​, which is a safe and effective way to ease yourself
into jump training. Evaluate your level with the following descriptions:
Beginner : Stay within the 10-12 rep range for weightlifting
A beginning weight lifter is someone who has little or no weight lifting experience. This
also includes lifting weights casually at the gym without specific intensity, goals, or
programs. This style of 10 x 4 is a great way to learn exercise movements because the
number of repetitions is high and the resistance should be low. This also recommended
for young athletes below the age of 18, unless they have several years of serious
training that is supervised by a trainer or coach. Technique, form, and fundamental
strength should be the focus.
Intermediate : Stay within the 6-8 rep range for weightlifting
See below for sample beginner to intermediate jump training program. An intermediate
weight lifter is someone who has lifted weights consistently for multiple years and has
experienced a progression of significant strength and size gains over a period of time
(i.e., squat 1.5 x body weight for men, squat 1 x body weight for women). This person
should also be well versed in a variety of weight lifting exercises outside the 5 basic
compound movements. Refining technique, improving neural efficiency, and improving
strength should be the focus.
Advanced : Stay within the 1-4 rep range for weightlifting
An advanced weight lifter is someone who feels comfortable with loads close to their
1RM, can lift significant amounts of weight relative to body weight (i.e., squat 1.5 - 2 x
body weight for men, squat 1 - 1.25 x body weight for women for 1RM), and understands
the neuromuscular focus of generating maximal force. There are athletes who may lift
10-15 years, but may not be an advanced lifter because they have not achieved certain
strength and power levels. Refining technique, improving weak points via accessory
exercises, and building maximal strength should be the focus.
To learn more about weight lifting standards and strength to body weight ratios, visit the
following website: www.exrx.net/Testing/WeightLifting/StrengthStandards.html
Starter Program
Day 1 – Lower Body Routine
Day 2 – Circuit Training
Day 3 – Upper Body Routine
Day 4 – ​Rest/Foam Roll/Stretch
Day 5 – Plyometrics Routine
Day 6 – ​Rest/Foam Roll/Stretch
Day 7 – Play Sports
LOWER BODY ROUTINE
Same warmup as the regular program
Deadlift : 4 sets x 10-12 reps
Squat : 4 sets x 10-12 reps
Calf Raises : 4 sets x 10-12 reps
Tuck Jumps : 3 sets x 4 reps
CIRCUIT TRAINING
Same exercises as the regular program
UPPER BODY ROUTINE
Same warmup as the regular program
Bentover Row : 4 sets x 10-12 reps
Bench Press : 4 sets x 10-12 reps
Front Raises : 3 sets x 10-12 reps
Situps : 4 sets x 20 seconds (do as many as you can)
PLYOMETRICS
Same exercises as the regular program except the boxes you use should be at a comfortable
height. It’s more important to learn proper jumping mechanics than jumping on the highest box
possible for beginners.
REST/FOAM ROLL/STRETCH
Same as regular program