8 weeks · 3x / week · All Levels
Vertical Jump Block
Eight weeks of force production, plant-leg stability, and honest testing. Built for athletes who need inches, not opinions.
How to run it
- Weeks 1-3 build force. Weeks 4-6 make it fast. Weeks 7-8 cut volume and let the jump show up.
- Test standing and approach vertical in weeks 1, 4 and 8 only. Best of three attempts, same surface, same shoes.
- Count practice jumps as volume. Two hours of court time is a plyometric session you did not schedule.
Springbak® note
Force plate testing at Weber State found athletes wearing Springsoles required more than twice the force to be displaced — stability at the plant is what turns strength into height.
Shop SpringsolesThe week
Day 1
Heavy force
Trap bar deadlift
4 x 3 @ 80%
Front squat
3 x 4 @ 75%
Single-leg RDL
3 x 8 per leg
Depth drop to stick
Quiet landings only
5 x 3
Day 2
Rate of force
Hang clean or jump shrug
5 x 3
Approach jumps to target
6 x 2
Continuous hurdle hops
4 x 5
Calf / foot iso holds
3 x 30s
Day 3
Single-leg control
Step-up to drive
3 x 6 per leg
Lateral bound to stick
4 x 4 per side
Nordic or hamstring slider
3 x 6
Single-leg pogo
3 x 8 per leg