Program Goal
Explode higher, move faster, and dominate every play with superior jump mechanics and raw power output.
Target Audience
Suitable for all athletes seeking peak performance.
Equipment Needed
Minimal: Dumbbells or kettlebell, box/step, resistance band, open space (bodyweight OK)
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Week 1 Training Table
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Day 1 — Power + Strength | Box Jumps | 4 | 5 | 90 sec |
| Bulgarian Split Squat | 3 | 8 each leg | 90 sec | |
| Hip Thrust or Glute Bridge | 4 | 10 | 90 sec | |
| Calf Raises (explosive) | 3 | 15 | 60 sec | |
| Core: Plank | 3 | 45 sec | 60 sec | |
| Day 2 — Speed + Reaction | Lateral Bounds | 4 | 6 each side | 90 sec |
| Sprint 10–20m (max effort) | 5 | 1 | 2 min | |
| Skater Hops | 3 | 8 each side | 90 sec | |
| Quick Feet Ladder Drill | 4 | 20–30 sec | 60 sec | |
| Day 3 — Strength Foundation | Goblet Squat | 4 | 8 | 90 sec |
| Romanian Deadlift | 4 | 8 | 90 sec | |
| Step-Ups | 3 | 10 each leg | 90 sec | |
| Single-Leg Calf Raise | 3 | 12 each leg | 60 sec | |
| Dead Bug or Bird Dog | 3 | 10 each side | 60 sec | |
| Day 4 — Active Recovery + Mobility | Light Jog / Bike | 1 | 10 min | — |
| Deep Squat Hold Stretch | 3 | 30 sec | 30 sec | |
| Hip Flexor Stretch | 3 | 25–30 sec each side | 30 sec | |
| Ankle Mobility Drills | 3 | 10 each | 30 sec | |
| Day 5 — Plyo + Core | Tuck Jumps | 4 | 6 | 90 sec |
| Broad Jumps | 4 | 5 | 2 min | |
| Lunge Jumps | 3 | 6 each leg | 90 sec | |
| Hanging Knee Raises | 3 | 12 | 60 sec | |
| Weekend | Rest or light activity (walk, swim, stretching) | — | — | — |
Week 2 Training Table
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Day 1 — Power + Strength | Box Jumps (higher box if possible) | 5 | 4 | 90 sec |
| Bulgarian Split Squat | 4 | 8 each leg | 90 sec | |
| Barbell Hip Thrust (or weighted bridge) | 4 | 8 | 90 sec | |
| Seated Calf Raise (explosive) | 4 | 15 | 60 sec | |
| Side Plank | 3 | 40 sec each | 60 sec | |
| Day 2 — Speed + Agility | Lateral Bounds | 4 | 8 each side | 90 sec |
| Sprint 20–30m (max effort) | 6 | 1 | 2 min | |
| Zig-Zag Cones | 4 | 20–25m | 90 sec | |
| Quick Feet Drill | 5 | 25–30 sec | 60 sec | |
| Day 3 — Strength Foundation | Goblet Squat (heavier) | 4 | 10 | 90 sec |
| Romanian Deadlift | 4 | 10 | 90 sec | |
| Step-Ups (higher step) | 4 | 8 each leg | 90 sec | |
| Single-Leg Calf Raise | 4 | 12 each leg | 60 sec | |
| Hollow Hold | 3 | 30–40 sec | 60 sec | |
| Day 4 — Recovery + Mobility | Light Cardio | 1 | 12 min | — |
| Dynamic Hip Mobility | 3 | 10 each | 30 sec | |
| Quad Stretch | 3 | 30 sec each | 30 sec | |
| Day 5 — Plyo + Core | Tuck Jumps | 5 | 6 | 90 sec |
| Broad Jumps | 5 | 4 | 2 min | |
| Lunge Jumps | 4 | 6 each leg | 90 sec | |
| Hanging Knee Raises | 4 | 12 | 60 sec | |
| Weekend | Rest + light movement | — | — | — |
Week 3 Training Table (Peak Power Focus)
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Day 1 — Power + Strength | Depth Jumps (box → floor → jump) | 4 | 5 | 2 min |
| Barbell Squat or Heavy Goblet Squat | 5 | 6 | 2 min | |
| Hip Thrust (heavier) | 4 | 6 | 2 min | |
| Calf Raise (pause at bottom) | 4 | 15 | 60 sec | |
| Plank with Arm Reach | 3 | 12 each | 60 sec | |
| Day 2 — Speed + Reaction | Sprint 30–40m | 6 | 1 | 2–3 min |
| Skater Bounds (distance focus) | 4 | 8 each | 90 sec | |
| Single-Leg Lateral Hop | 3 | 6 each | 90 sec | |
| Speed Ladder | 5 | 30 sec | 60 sec | |
| Day 3 — Strength Foundation | Split Squat (heavier) | 4 | 8 each leg | 90 sec |
| Deadlift / RDL | 4 | 8 | 2 min | |
| Weighted Step Downs | 3 | 10 each leg | 90 sec | |
| Single-Leg Calf Raise | 4 | 15 each | 60 sec | |
| Dead Bug | 3 | 12 each | 60 sec | |
| Day 4 — Active Recovery | Mobility Flow | 3 | 8 min each round | — |
| Breathing Drills | 3 | 5 min | — | |
| Day 5 — Plyo Power | Shock Jumps (minimal ground contact) | 5 | 4 | 2 min |
| Box Jump — high effort | 4 | 4 | 2 min | |
| Split Jumps | 4 | 6 each leg | 90 sec | |
| Toe Touch Crunch | 4 | 15 | 60 sec | |
| Weekend | Rest / Stretch | — | — | — |
Week 4 Training Table (Performance Week — PR Focus)
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Day 1 — Max Power Test Day | Max Vertical Jump Testing | — | 3 best attempts | Full |
| Box Jumps (controlled volume) | 3 | 4 | 2 min | |
| Squat (moderate load) | 3 | 5 | 2 min | |
| Glute Bridge | 3 | 10 | 90 sec | |
| Day 2 — Speed Efficiency | Sprint 20–40m (record times) | 6 | 1 | 2–3 min |
| Lateral Speed Drill | 4 | 20–25m | 2 min | |
| Core: Side Plank | 3 | 45 sec each | 60 sec | |
| Day 3 — Light Strength + Mobility | Goblet Squat (light) | 3 | 6 | 90 sec |
| Seated Calf Raise | 3 | 10 | 60 sec | |
| Hip Mobility Series | 3 | 10 each | — | |
| Day 4 — POWER DAY | Depth Jumps | 3 | 4 | 2 min |
| Broad Jump (track distance PR) | 3 | 4 | 2 min | |
| Tuck Jumps | 3 | 6 | 90 sec | |
| Day 5 — Active Recovery + Stretch | Swimming/Bike/Walk | 15–20 min | — | — |
| Full Lower-Body Stretch Routine | — | 10–15 min | — | |
| Weekend | Test again if desired & record improvements | — | — | — |
💥 Results You Should Expect by Week 4
✔ Increased vertical jump height
✔ Faster acceleration & reaction
✔ More explosive first step
✔ Stronger glutes, hamstrings, and calves (prime jumping muscles)
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