Read Before You Begin Phase 2
Note: Some of these exercises are combinations of Plyos from
the first phase, but now that you are a more developed jumper
and athlete we can begin super sets with them.
Note: As we get into Phase 2 of the workout we will begin more
weight room movements, some of which require more form for
safety, so make sure you have good form and start with a low
weight.
Note: If you have questions about the exercises or anything else
related to the 2nd phase of the program you can head over to the
FAQ section of the website. If you need a more specific question
then your best option is to Snap it @TTSVert.
Note: When you see numbers like this in the reps: 6 | 4
is means to do the first exercise 6 times and then the second
second exercise immediately after for 4 times.
Note: Do you want it? GET AFTER IT NOW!
Before EVERY Workout … (yes still )
Dynamic Warmup (on members page)
Activation (on members page)
Day 1 – Monday
Exercise Sets Reps Comments
Try to get further with each
DL Ski Jumps &
Tuck Jump 2 8 jump and explode vertically as
high as possible
SL Ski Jumps Alt Do the lateral jump and then do
& SL Butt Kicks 2 6 6 butt kicks on the landing leg
Reactive 180 Face away and then do a 180
5 (each
Degree Box 2 degree jump and explode onto
Jumps side) the box immediately
Straight Leg Max effort get as high as you
Standing Box 2 6 can while keeping your legs
Jumps straight
Pick a weight you can do 10
20 Squats of Hell 1 20 reps with and then do 20 in as
few sets as possible
Dumbbell or cable holds for
Hip Flexor Holds 3 12s 12s each leg
Day 2 – Tuesday
Rest/Foam Roll
Day 3 – Wednesday
---Advanced Dunk Tactics (If You Have)---
Day 4 – Thursday
Rest/Foam Roll
Day 5 – Friday
Exercise Sets Reps Comments
Do 5 weighted squat jumps w/
Weighted Tuck dumbbells and then drop them
Jumps & Speed 2 10 and do 5 bodyweight as
Squat Jumps fast/explosive as you can
Get a little hop into it and do
Single Leg Broad 15 yds consecutive and quick broad
2
Bounds (each leg) jumps off 1 leg. Almost like
bounding.
Do weighted calf raises on one
Seated Calf leg (slow and controlled) and
Raises & Single 2 12 then do your butt kicks right
Leg Butt Kicks after. Switch.
Get a semi-heavy weight that
Deadlift 3 6 you can maintain form with.
Keep posture and explode
Bulgarian Split 10 (each Perform the first variation
2
Squat Var 1 leg) (close)
Slow down and then help yourself
Glute-Ham Raises 3 12
up as needed
Day 6 – Saturday
Rest/Foam Roll
Day 7 – Sunday
Active Rest
Day 8 – Monday
Exercise Sets Reps Comments
Do 10 split jumps total and
Split Jumps &&
Rocket Jumps 2 10 | 5 then do 5 rocket jumps as high
as you can
Explode laterally to land in front
DL Reactive Ski 5 (each
2 of the box and then explode
Jumps side) onto the box
3 (each Fall off the box and catch in a
Split Shock Jump 2
side) split hold
Do 3 SL butt kicks and then do
Reactive SL Butt
Kicks 2 3|6 a box jump immediately after
for 6 total set, 3 each leg
Use a weight you can do 12
Squat && Box
Jump 2 12 | 6 reps with and then after
squatting do 6 box jumps
Dumbbell or cable hip flexor
Hip Flexor Holds
w/ extension 3 8 holds with an extension while
at 90 degrees
Get a nice burn doing these
Seated Calf
Raises 3 15 and stretch them out after each
set
Day 9 – Tuesday
Rest/Foam Roll
Day 10 – Wednesday
---Advanced Dunk Tactics (If You Have)---
Day 11 – Thursday
Rest
Day 12 – Friday
Exercise Sets Reps Comments
Cheerleaders & Do 6 cheerleaders and then
Pogos 2 6|6 immediately do 6 pogos
Seated Box Jump Start seated with your core
or Tuck Jump (if 2 10 tight then explode on the box.
no box) Don't use momentum.
Focus on exploding quick and
Knee Pop-Ups 2 6 hard by using your arms. Less
reps, but go full speed.
Hold a dumbbell like a goblet
SL Goblet Squats 6|3 and then slowly sit down onto a
2
& SL Box Jump (each leg) bench and explode up for 6
reps and then do 3 SLs
Go as SLOW as you possibly
Eccentric Squats 3 3 can. Do 80% of your 1 Rep
Max
Dumbbell or cable do hip flexor
Hip Flexor Drives 3 12 drives make sure to use arms
Day 13 – Saturday
Rest/Foam Roll
Day 14 – Sunday
Active Rest
Day 15 – Monday
Exercise Sets Reps Comments
Try to jump higher than you did
Reactive Jumps 2 6 in Phase 1
SL Reactive Ski Jump laterally landing on the
6 (each
Jumps 2 opposite foot and then explode
Alternating leg) onto a box off that single foot
45 Degree Box 5 (each Work on your drop step and
2
Jumps side) explode up
SL Low Box Start with a low box and
Jumps (each leg) 2 6 perform a single leg box jump
Pick a weight you can do 3-5
reps for. Do 3 reps and then
rest 30 seconds and do
Cluster Squats AMAP 3 another 3 reps. Do until you
are no longer able to
comfortably get 3 and maintain
form.
Get a nice burn doing these
Seated Calf
Raises 3 15 and stretch them out after each
set
Use a light weight to simply get
Straight Leg
Deadlift (light) 2 10 a nice stretch in the hamstrings
and lower back
Day 16 – Tuesday
Rest/Foam Roll
Day 17 – Wednesday
---Advanced Dunk Tactics (If You Have)---
Day 18 – Thursday
Rest/Foam Roll
Day 19 – Friday
Exercise Sets Reps Comments
Weighted Tuck Explode as high as possible on
Jumps 2 8 these
Split Squat Do 10 total split squat jumps
Jumps and SL 2 10 | 10 and then do 5 butt kicks on
Butt Kicks each leg for 10 total
5 (each Work on your approach and
SL Approaches 2
side) focus on arm and knee drive
10 Max effort jumps with an
DL Approaches 1 10 approach
Grab dumbbells and go a little
Bulgarian Split
Squats Var 2 2 8 heavier this time and do the
wide version
Lower down to the box and
Concentric then pause and explode up as
Squats 3 3 FAST as possible. Time if
possible.
Dumbbell or cable holds for
Hip Flexor Holds 3 12s 12s each leg (add more
weight)
Day 20 – Saturday
Rest/Recover
Day 21 – Sunday
Active Rest
Day 22 – Monday
Exercise Sets Reps Comments
Explode laterally as far as
SL Alt Ski Jumps possible and then when you
& SL Butt Kicks 2 10 land a butt kick and then do
your lateral jump the other way
Raise the box higher than you
DL Shock Jumps 2 6 did in Phase 1 and stick the
landing softly
Cheerleaders & Do 5 cheerleaders and then 5
Pogos 2 5|5 pogos immediately after
Explode as high as you can toff
SL Box Jumps 2 6 of one foot
Pick a weight you can do 10
20 Squats of Hell 1 20 reps with and then do 20 in as
few sets as possible
Seated Calf
Raises 4 25 BURN them out
Little heavier and nice and slow
Straight Leg
Deadlift 2 10 keeping a slight bend to your
knees
Day 23 – Tuesday
Rest/Foam Roll
Day 24 – Wednesday
---Advanced Dunk Tactics (If You Have)---
Day 25 – Thursday
Rest
Day 26 – Friday
Exercise Sets Reps Comments
Get a little hop into it and do
Single Leg Broad 15 yds consecutive and quick broad
2
Bounds (each leg) jumps off 1 leg. Almost like
bounding.
Use your arms to assist in
Knee Pop Ups 2 6 getting off your knees
Should be approaching your
Rocket Jumps 2 10 max single jump now
Do 3 SL butt kicks and then do
Reactive SL Butt
Kicks 3 6 a box jump immediately after
for 6 total set, 3 each leg
Heavy and enough rest
Deadlift & Box between sets. 3 deadlifts and
Jump 4 3|5 then 5 box jumps. Push
yourself here
SL Goblet Squats Increase the dumbbell weight
(each leg) 3 6 from phase 1
Slow down and then help yourself
Glute-Ham Raises 3 12
up as needed
Day 27 – Saturday
Rest/Foam Roll
Day 28 – Sunday
Active Rest
Day 29 – Monday (Max Effort Jumps)
Exercise Sets Reps Comments
Double Leg Work on getting as high as
Approaches at A 1 50 possible
Rim
Single Leg Work on getting as high as
Approaches at A 1 50 possible
Rim
Same as phase 1, but you should be having progress now! See
if you can dunk a tennis ball, a volleyball, off an oop. Get after it
and keep trying. ONTO PHASE 3!
For this last day we want to get you jumping as much as
possible as if you were going to dunk. Find a rim, or somewhere
where there is something you can touch. Run at it with a small
ball, basketball, whatever and just start jumping as high as you
can. Video tape yourself to see the progress you have made as a
jumper and be proud of yourself – you have made it through the
first 30 days! Make sure to shoot us your testimonials and let us
see how you have progressed this last month.
