Vertical Jump Specialization
8-week intermediate program targeting vertical jump development. Combines heavy squats, plyometric progressions, and dedicated jump training. Built to add 4-8 inches to your vertical.
- Equipment
- Barbell, Full Gym
- Style
- Heavy, Explosive
Unlock Vertical Jump Specialization in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Eight-week jump-focused program built for athletes who need a bigger vertical: basketball, volleyball, high jumpers, anyone who wants to dunk. The program runs three pillars: maximum strength (heavy squat trains the force ceiling), plyometric work (depth jumps, box jumps train rate of force development), and direct jump practice (single-leg and two-leg max-effort jumps).
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy squat + box jumps. Tue: Single-leg + sprint accelerations. Thu: Trap bar deadlift + depth jumps. Fri: Jump practice + light upper. Two 4-week phases. Phase 1 (wks 1-4) builds the strength base. Phase 2 (wks 5-8) emphasizes high-velocity work: more plyos, less heavy strength, max-effort jumps tested in week 8.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓4 training days per week
- ✓7 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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