6-Week Vertical Jump & Power Development Program
Includes Strength-Speed, Hypertrophy, and Peaking Taper Phase
Weekly Structure Overview
Monday - Lower Body Strength/Power
Tuesday - Upper Body Strength/Hypertrophy
Wednesday - Lower Body Posterior Chain
Thursday - Upper Body Hypertrophy/Ankle Reactivity
Friday - Strength-Speed / Elastic Power
Saturday - Max Effort Jump Day
Sunday - Full Rest
Week 6 - Peak Intensity / Low Volume (Taper & Test Week)
Monday - Strength-Power Peak
- Power Cleans: 3x2 @85-90%
- Rear-Foot Elevated Split Squat: 3x3/leg (heavy)
- Barbell Hip Thrust: 3x3 (heavy)
- Standing Calf Raise: 2x10
- Pallof Press: 2x30 sec
Tuesday - Upper Body Neural Potentiation
- Close-Grip Bench Press: 3x3 @90%
- Med Ball Chest Pass: 3x5
- Weighted Chin-Ups: 3x5
- DB Overhead Press: 3x6
- DB Curls + Rope Pushdowns: 2x12 each
Wednesday - Posterior Chain Focus
- Mid-Thigh Pull: 3x5 sec (max effort)
- Trap Bar Deadlift (High Handle): 3x3 @90%
- Nordic Hamstrings: 2x4
- Donkey Calf Raise: 2x10
- Plank with Arm Reaches: 2x20 sec
Thursday - Upper Body Maintenance
- Incline DB Press: 2x8
- Lateral Raises: 2x12
- Lat Pulldown: 2x10
- DB Hammer Curls + Rope Pushdowns: 2x15 each
- Hanging Leg Raises: 2x10
Friday - High Intensity Speed/Elastic
- Trap Bar Jumps: 3x2 @35%
- Quarter Squat: 3x2 @90-93%
- Romanian Deadlift: 2x5
- Standing Calf Raise: 2x12
- Med Ball Rotational Throws: 2x6/side
Saturday - Max Effort Jump Test Day
- Max Standing CMJ: Test for PR
- Depth Jumps: 2x3 (Fast Contact Cue)
- Optional Flying 10m Sprint
- Dynamic Mobility + Light Pogos
Sunday - Full Rest