This 9-week workout program focuses on increasing vertical jump, explosiveness, and overall athletic ability. This program is divided into three phases (3 weeks each) that progressively increase intensity and complexity.

General Guidelines:

- Warm-Up: 10-15 minutes of dynamic stretching and activation exercises (e.g., leg swings, high knees, butt kicks).

- Cool Down: 10-15 minutes of static stretching and foam rolling after each workout.

- Equipment Needed: Dumbbells, barbell, resistance bands, plyometric box, basketball or volleyball, jump rope.

- Frequency: 4 sessions per week (2 lower-body focused, 2 full-body).

This program provides a structured approach to enhance your vertical jump and overall athletic performance. Tailoring certain exercises to your skill level and monitoring your body’s response will maximize results and minimize injury risk. 

This science-based program is designed to optimally build muscle and increase hypertrophy by splitting up each muscle group’s weekly volume into 3 categories: “Push” (which will target the chest, shoulders, and triceps), “Pull” (targeting the back and biceps), and “Legs” (targeting all areas). Although you will find that not all of the exercises in the Push and Pull days correspond to actually “pushing” and “pulling,” that is the general pattern to which those muscle groups function. The ultimate goal of this program is to improve both athleticism and aesthetic appearance. Although the best gains will be made through progressive overload, it does not mean that each week you must increase the weight for every lift.