The JUMP HIGHER PROGRAM was developed by MIAMI HEAT Strength and Conditioning Coach Bill Foran. This 12 week program will develop total body strength, and the plyometrics and power exercises will help you to enhance your neuromuscular power.
Developed for basketball players, this program works for any athlete looking to improve total body strength and power (i.e. Volleyball, Football, Track and Field athletes).
Benefits Include:
- Increased Vertical Jump
- Increased Sprint Velocity
- Improved Core Stability
- Increased Upper Body Strength
- Increased Work Capacity and Endurance
- Decreased Risk of Injury
- Decreased Body Fat
Because not all athletes are alike, different athletes will respond better to different training protocols. This program contains two separate training programs based on your individual needs.
We include a STRENGTH Emphasis Program and a SPEED Emphasis program that will address your own needs based on genetics, training history, and individual limiting factors.
The 12 week program is broken down into phases:
STRENGTH EMPHASIS
Introduction – 2 weeks
This is to introduce the body to all of the movements in order to learn technique and build a strength base that is important to have before beginning the later phases.
Hypertrophy – 2 Weeks
This phase increases volume in order to increase the size of the muscle fibers because a larger muscle will be stronger, and strength is a prerequisite for the power that will be developed in later phases.
Strength – 4 Weeks
This phase reduces repetitions and increases intensity in order to further maximize strength with less focus on size. The strength and power developed here will make a difference in the next phase.
Power – 4 Weeks
This is the phase that brings it all together. A decrease in the volume of strength training and in increase in the volume of power training will improve your explosiveness and jumping ability.
SPEED EMPHASIS
Introduction – 2 weeks
This is to introduce the body to all of the movements in order to learn technique and build a strength base that is important to have before beginning the later phases.
Strength – 2 Weeks
This phase reduces repetitions and increases intensity in order to further maximize strength with less focus on size. The strength and power developed here will make a difference in the next phase.
Strength/Power – 4 Weeks
A decrease in the volume of strength training and in increase in the volume of power training will improve your explosiveness and jumping ability.
Speed/Power – 4 Weeks
Now that the base is built, this phase increases speed and explosive movements to maximize power output. This phase takes advantage of post activation potentiation by performing high intensity strength exercises supersetted with a biomechanically similar explosive exercise.
The eBook file includes:
- 12 weeks worth of printable charts (Both the STRENGTH Emphasis and SPEED Emphasis are included)
- Strength and power exercises for both lower body and upper body
- Core stability exercises to efficiently utilize your power
- Links to exercise technique videos
- Alternative exercises based on equipment access or personal preference
- Instructions on how to use the charts
- BONUS: Tips for increasing your vertical jump NOW!