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Plyometric Training
Do the weight exercises Monday and Thursday. Do the jumping
exercises Tuesday and Friday. Weekend is for rest and practise
on your game.
IMPORTANT!!! Quality of the exercise is MUCH more important than
quantity. 5 reps of proper form will get you in the air much
higher than 20 reps of poor form. Also, if you want an explosive
vertical (who doesn't!), you must train that way! Do every
exercise as explosively as possible and go for maximum height.
You're vertical will improve like you never thought possible if
you go for more distance on every jump. This is telling your
body that you need to get HIGHER.
Your workouts should not last more than an hour. If they are,
don't rest as long. You should rest 2 minutes in between sets.
Pick a weight for each exercise that you can do no more than the
set number of reps with. If you can do any more, you are not
getting the best possible workout. It is very important that you
progress with the weights (and with jumping-the reps) as much as
possible. If you don't increase the weights and reps, you're
muscles think they don't have to get any stronger and your
vertical won't get anywhere.
Use a training log. Keep records of the exercises, reps, sets
and weight for each exercise. Make sure that you are increasing
the amounts regularly. Also, it is a good way to remember what
weight and reps you use for each exercise. Watch out for
OVERTRAINING!! Overtraining can lead to permanent joint damage
and early-onset arthritis.
Weeks 1-3 STRENGTH TRAINING
Weights - Mondays, Thursdays
1. Squats/Jumps - 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps - 3 x 10, 30 mini-hops after each set.
3. Lunges/Jumps - 3 x 10, 10 one leg jumps after each set.
4. Presses - 2 x 20 (quickly as possible)
5. Shrugs - 2 x 15 (quickly as possible)
Jumping - Tuesdays, Fridays
1. No Arm Jumps - 2 sets x 15
2. One Leg Hops - 2 sets x 10 (each leg)
3. Squat Jumps - 2 sets x 20
4. Tucks - 2 sets x 20
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 25
Weeks 4-9 SPEED WORK
Weights - Mondays, Thursdays
1. Squats/Jumps - 3 sets x 10 - 30 touch jumps
2. Lunges/Jumps - 3 sets x 10 - 10 lunge jumps
3. Calf Raises - 3 sets x 10 - 50 mini-hops
. Leg Presses - 2 sets x 20 (do quickly)
5. Presses - 2 sets x 10
6. Shrugs - 2 sets x 10
Jumping - Tuesdays, Fridays
1. Squat Jumps - 2 sets x 50
2. Laundry Jumps - 2 sets x 20
3. Chair Jumps - 2 sets x 20
4. Stair Jumps - 3 sets (one stair at a time)
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 40
Weeks 10-15 - POWER WORK
Weights - Mondays, Thursdays
1. Squats - 3 sets x 8
2. Calf Raises - 3 sets x 10
3. Leg Presses - 3 sets x 10
4. Leg Extensions - 2 sets x 20
5. Lunges - 3 sets x 10
Jumping - Tuesdays, Fridays
1. Line Jumps - 5 minutes
2. Squat Jumps - 2 sets x 75
3. Chair Jumps - 2 sets x 30
4. Depth Jumps - 2 sets x 15
5. Box Jumps - 2 sets x 20
6. Reactive Jumps - 2 sets x 15
*IMPORTANT* Remember that the suggested reps are a suggestion
for the starting reps only! Everyone is different. If you are
throwing up after a session, decrease the reps. If you're not
stiff the next day or aren't feeling a lot of burn when you do
the exercises, increase the reps. You should definitely be able
to increase the reps every week (by 5 is a suggestion) in the
jumping drills. In the weights, if you can do one extra rep past
the suggested reps, increase the weight. DO NOT INCREASE THE
REPS IN THE WEIGHTS EXERCISES!
As well, the hips provide a lot of thrust (especially in 2 foot
jumps). Because the hips are a hard area to strengthen, it is
very important to have good flexibility in the hips. A good
range of motion (ROM) is essential in striving for maximum jump
height.
The workouts are 6 days a week and involve weights and
plyometrics, but different exercises than you've ever seen. The
workouts range from an hour to two hours, and a good weight
system is definitely needed. (Leg Press, Leg extension, squat
racks, bench rack, etc.)
Gym training concentrating on light weights( < 5 kgs), but rapid
repetitions to increase the bulk of fast-twitch muscles is
important.
Get advice from a gym-instructor about exercises. Team doctor
(David Orth) hooked Jordan up with Tim Grover, a former college
point guard working as a fitness consultant in Chicago-area
businessmen. Jordan's goal was to get stronger an more
injury-resistant.
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