5-Week Vertical Jump & Power Development Program Weekly Structure Monday: Lower Body Strength-Power (Power Cleans focus) Tuesday: Upper Body Strength & Core Wednesday: Posterior Chain / Hip-Dominant Thursday: Upper Body Hypertrophy / Ankle Reactivity Friday: Strength-Speed + Elasticity Saturday: Max Effort Jump Day Sunday: Full Rest Daily Pre-Workout: Tendon Isometric Circuit (~8 min) Isometric Split Squat Hold - 3×30 sec/leg Isometric Single-Leg Calf Raise Hold - 3×30 sec/leg Wall Sit (90° Hold) - 2×45 sec Isometric Glute Bridge Hold - 3×30 sec Ankle Dorsiflexion Wall Holds - 2×30 sec Week 1 - Load: 70% - Plyometric Volume: Low Monday - Lower Body Strength & Power Power: Power Cleans - 5×3 @70% Triple Extension: Rear-Foot Elevated Split Squat - 4×5/leg Posterior Chain: Barbell Hip Thrust - 4×6 Calves: Standing Calf Raise - 3×12 Core: Pallof Press - 3×30 sec Tuesday - Upper Body Strength & Core Stability Close-Grip Bench Press - 5×5 Med Ball Chest Pass - 4×6 Seated Dumbbell Overhead Press - 3×10 Seated Good Morning - 3×8 Cable Chops + Deadbugs - 3×12 each Wednesday - Posterior Chain / Hip Dominant Isometric Mid-Thigh Pull - 3×5 sec High-Handle Trap Bar Deadlift - 4×3 @70% Nordic Hamstrings - 3×5 Donkey Calf Raises - 3×15 Plank with Arm Reaches - 3×20 sec Thursday - Upper Body Hypertrophy + Ankle Reactivity Incline Dumbbell Press - 4×10 Light Push Press - 3×6 Reactive Pogos - 4×20 Seated Calf Raises - 3×20 Hanging Leg Raises + Side Planks - 3×15/side Friday - Strength-Speed & Elasticity Trap Bar Jumps - 4×3 @70% (if load-based) Barbell Quarter Squat - 4×3 @70% Romanian Deadlift - 4×6 Standing Calf Raises - 3×15 Rotational Med Ball Throws - 3×8/side Saturday - Max Effort Jump Day Countermovement Jumps - 6×1 Depth Jumps - 4×3 Bounding - 4×20m Optional: Flying 10m Accelerations - 3-5 reps Sunday - Full Rest Week 2 - Load: 75% - Plyometric Volume: Medium Monday - Lower Body Strength & Power Power: Power Cleans - 5×3 @75% Triple Extension: Rear-Foot Elevated Split Squat - 4×5/leg Posterior Chain: Barbell Hip Thrust - 4×6 Calves: Standing Calf Raise - 3×12 Core: Pallof Press - 3×30 sec Tuesday - Upper Body Strength & Core Stability Close-Grip Bench Press - 5×5 Med Ball Chest Pass - 4×6 Seated Dumbbell Overhead Press - 3×10 Seated Good Morning - 3×8 Cable Chops + Deadbugs - 3×12 each Wednesday - Posterior Chain / Hip Dominant Isometric Mid-Thigh Pull - 3×5 sec High-Handle Trap Bar Deadlift - 4×3 @75% Nordic Hamstrings - 3×5 Donkey Calf Raises - 3×15 Plank with Arm Reaches - 3×20 sec Thursday - Upper Body Hypertrophy + Ankle Reactivity Incline Dumbbell Press - 4×10 Light Push Press - 3×6 Reactive Pogos - 4×20 Seated Calf Raises - 3×20 Hanging Leg Raises + Side Planks - 3×15/side Friday - Strength-Speed & Elasticity Trap Bar Jumps - 4×3 @75% (if load-based) Barbell Quarter Squat - 4×3 @75% Romanian Deadlift - 4×6 Standing Calf Raises - 3×15 Rotational Med Ball Throws - 3×8/side Saturday - Max Effort Jump Day Countermovement Jumps - 6×1 Depth Jumps - 4×3 Bounding - 4×20m Optional: Flying 10m Accelerations - 3-5 reps Sunday - Full Rest Week 3 - Load: 80% - Plyometric Volume: High Monday - Lower Body Strength & Power Power: Power Cleans - 5×3 @80% Triple Extension: Rear-Foot Elevated Split Squat - 4×5/leg Posterior Chain: Barbell Hip Thrust - 4×6 Calves: Standing Calf Raise - 3×12 Core: Pallof Press - 3×30 sec Tuesday - Upper Body Strength & Core Stability Close-Grip Bench Press - 5×5 Med Ball Chest Pass - 4×6 Seated Dumbbell Overhead Press - 3×10 Seated Good Morning - 3×8 Cable Chops + Deadbugs - 3×12 each Wednesday - Posterior Chain / Hip Dominant Isometric Mid-Thigh Pull - 3×5 sec High-Handle Trap Bar Deadlift - 4×3 @80% Nordic Hamstrings - 3×5 Donkey Calf Raises - 3×15 Plank with Arm Reaches - 3×20 sec Thursday - Upper Body Hypertrophy + Ankle Reactivity Incline Dumbbell Press - 4×10 Light Push Press - 3×6 Reactive Pogos - 4×20 Seated Calf Raises - 3×20 Hanging Leg Raises + Side Planks - 3×15/side Friday - Strength-Speed & Elasticity Trap Bar Jumps - 4×3 @80% (if load-based) Barbell Quarter Squat - 4×3 @80% Romanian Deadlift - 4×6 Standing Calf Raises - 3×15 Rotational Med Ball Throws - 3×8/side Saturday - Max Effort Jump Day Countermovement Jumps - 6×1 Depth Jumps - 4×3 Bounding - 4×20m Optional: Flying 10m Accelerations - 3-5 reps Sunday - Full Rest Week 4 - Load: 85% - Plyometric Volume: Low/Deload Monday - Lower Body Strength & Power Power: Power Cleans - 5×3 @85% Triple Extension: Rear-Foot Elevated Split Squat - 4×5/leg Posterior Chain: Barbell Hip Thrust - 4×6 Calves: Standing Calf Raise - 3×12 Core: Pallof Press - 3×30 sec Tuesday - Upper Body Strength & Core Stability Close-Grip Bench Press - 5×5 Med Ball Chest Pass - 4×6 Seated Dumbbell Overhead Press - 3×10 Seated Good Morning - 3×8 Cable Chops + Deadbugs - 3×12 each Wednesday - Posterior Chain / Hip Dominant Isometric Mid-Thigh Pull - 3×5 sec High-Handle Trap Bar Deadlift - 4×3 @85% Nordic Hamstrings - 3×5 Donkey Calf Raises - 3×15 Plank with Arm Reaches - 3×20 sec Thursday - Upper Body Hypertrophy + Ankle Reactivity Incline Dumbbell Press - 4×10 Light Push Press - 3×6 Reactive Pogos - 4×20 Seated Calf Raises - 3×20 Hanging Leg Raises + Side Planks - 3×15/side Friday - Strength-Speed & Elasticity Trap Bar Jumps - 4×3 @85% (if load-based) Barbell Quarter Squat - 4×3 @85% Romanian Deadlift - 4×6 Standing Calf Raises - 3×15 Rotational Med Ball Throws - 3×8/side Saturday - Max Effort Jump Day Countermovement Jumps - 6×1 Depth Jumps - 4×3 Bounding - 4×20m Optional: Flying 10m Accelerations - 3-5 reps Sunday - Full Rest Week 5 - Load: 60% - Plyometric Volume: Very Low / Peak Monday - Lower Body Strength & Power Power: Power Cleans - 5×3 @60% Triple Extension: Rear-Foot Elevated Split Squat - 4×5/leg Posterior Chain: Barbell Hip Thrust - 4×6 Calves: Standing Calf Raise - 3×12 Core: Pallof Press - 3×30 sec Tuesday - Upper Body Strength & Core Stability Close-Grip Bench Press - 5×5 Med Ball Chest Pass - 4×6 Seated Dumbbell Overhead Press - 3×10 Seated Good Morning - 3×8 Cable Chops + Deadbugs - 3×12 each Wednesday - Posterior Chain / Hip Dominant Isometric Mid-Thigh Pull - 3×5 sec High-Handle Trap Bar Deadlift - 4×3 @60% Nordic Hamstrings - 3×5 Donkey Calf Raises - 3×15 Plank with Arm Reaches - 3×20 sec Thursday - Upper Body Hypertrophy + Ankle Reactivity Incline Dumbbell Press - 4×10 Light Push Press - 3×6 Reactive Pogos - 4×20 Seated Calf Raises - 3×20 Hanging Leg Raises + Side Planks - 3×15/side Friday - Strength-Speed & Elasticity Trap Bar Jumps - 4×3 @60% (if load-based) Barbell Quarter Squat - 4×3 @60% Romanian Deadlift - 4×6 Standing Calf Raises - 3×15 Rotational Med Ball Throws - 3×8/side Saturday - Max Effort Jump Day Countermovement Jumps - 6×1 Depth Jumps - 4×3 Bounding - 4×20m Optional: Flying 10m Accelerations - 3-5 reps Sunday - Full Rest
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