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Jump Programming: Strength & Endurance Plan

The document outlines a 4-week mesocycle for a jump programming routine focused on improving work capacity, concentric strength, and strength-speed through high intensity and moderate volume training. The mesocycle incorporates sessions targeting max strength and power, endurance and mobility, specific strength exercises, recovery, technique and coordination, and tendon rehabilitation. Each microcycle includes dynamic warm-ups, isometric holds, and exercises targeting the lower body and core through free weights, bodyweight, and machines.

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280 views2 pages

Jump Programming: Strength & Endurance Plan

The document outlines a 4-week mesocycle for a jump programming routine focused on improving work capacity, concentric strength, and strength-speed through high intensity and moderate volume training. The mesocycle incorporates sessions targeting max strength and power, endurance and mobility, specific strength exercises, recovery, technique and coordination, and tendon rehabilitation. Each microcycle includes dynamic warm-ups, isometric holds, and exercises targeting the lower body and core through free weights, bodyweight, and machines.

Uploaded by

ZakOnCrack
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Jump Programming: High Intensity, Moderate Volume

Mesocycle 1, Microcycle 1: Improve work capacity, concentric max strength, strength speed.
Monday: Concentric Power/Max Strength
1. Warm up: Closure OR choice warm up
2. Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
3. Isometrics: 4x45 seconds achilles or patella
4. Weight Room:
a. Barbell squat jump: 4x6 @ 95 lbs (Max intensity)
b. Superset
i. Barbell back squat OR BB split squat: 5x5; last 2 sets @ 70%
ii. Barbell bench press: 4x6 last 3 sets @ 60% w/ 3 second pause
c. RDL: 2x5 @ 35% of your deadlift w/ 3 second pause
d. Seated calf raise: 4x4 @ RPE 6/10
5. Cool down: Medball toss overhead back x 10 throws

Tuesday: Endurance, Mobility, General Strength


1. Warm up: 5 minute jog OR choice warm up
2. Dynamic Flexibility: Jump static flexibility x 30 seconds ea.
3. Isometrics: 4x45 seconds achilles or patella
4. Optional Basketball: x 15-20 minutes (if sore or injured, skip)
5. General Strength: Lunge x 10 ea.
6. General Strength: Core x 10 ea.

Wednesday: Specific Strength


1. Warm up: Maneuver OR choice warm up
2. Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
3. Isometrics: 4x45 seconds achilles or patella
4. Weight Room:
a. Clean pull: 6x2; last 2 sets @ 85% of your power clean OR hex bar jump @ 30%
of your hex bar deadlift
b. Superset
i. High Box DB Step Up: 5x4 @ 15-25% of your back squat
ii. SA DB Row: 5x3 last 2 sets @ HEAVY (50-100lbs)
c. Barbell good morning: 2x6 @ bar SLOW
d. Single leg calf raise: Use smith machine or leg press @ 50% of 1RM if possible;
4x6 SLOW
5. Cool down: 5 minute barefoot jog or easy shoot around

Thursday: Recovery day


1. Isometrics: Pick a weight your leg isn’t shaking
a. Calf raise hold: 4x45 seconds
b. Leg Extension hold: 4x45 seconds
2. Mobility: Jump Specific flexibility x 30 seconds ea.
3. Back Health: 2x30 seconds ea.
a. Curl up
b. Bird dog
c. Side plank
4. Recovery (Optional choices)
a. Sleep 8+ hours
b. Massage gun
c. Hot tub
d. Ice bath
e. Meditation/Mindfullness

Friday: Technical/Coordination
NOTE* If you have pain, please skip this session and see the free week of knee rehab. I
recommend consuming caffeine if possible.
1. Warm up: Closure OR choice warm up OR Pick up basketball x 20 minutes
2. Dynamic Flexibility: Jump Dynamic Flexibility x10 ea.
3. Isometrics: 4x45 seconds achilles or patella
4. Dunk Warm Up:
a. 10 x Standing jumps OR low effort short approach jumps
b. 10 x Full approach jumps at lower speeds
c. OPTIONAL 10-20 x Full approach jumps

Saturday: Max strength/ Tendon rehab


1. Isometrics: Pick a weight your leg is not shaking
a. Knee extension hold: 4x45 seconds
b. Single leg calf raise hold: 4x45 seconds
2. Dynamic Flexibility: Captain x 10 ea.
3. Weight room:
a. Half squat: 4x6 @ 50-60% SLOW
b. Calf raise: 4x6 @ 50-60% SLOW
c. Band walks: 4x10 each way
d. Hamstring Curl Machine: 2x6 @ RPE 7/10
4. Cool Down: Choice stretching

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