Increase My Vertical Workout

Author Derek PeetersFitness Level IntermediateType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration50 Min per session
It is important while doing a workout program to eat properly. Your body needs to refuel while exercising. Make sure you drink plenty of water/fluids before, during, and after exercising to prevent dehydration.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Calf
Step Ups Exercise Picture 1. Step Ups
Sets: 3Reps: 12
Notes:Rest 30-60 seconds between sets
Seated Calf Raises Exercise Picture 2. Seated Calf Raises
Sets: 3Reps: 12
Day 1 - Hamstring
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Day 2 - Rest Day
Day 3 - Hamstring
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Day 3 - Legs
Jump Squat Exercise Picture 1. Jump Squat
Sets: 3Reps: 12
Notes:Rest 30-60 seconds between sets
Step Ups Exercise Picture 2. Step Ups
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 3. Standing Calf Raises
Sets: 3Reps: 12
Day 4 - Rest Day
Day 5 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 12
Notes:Rest 60-90 seconds between sets
Jump Rope Exercise Picture 2. Jump Rope
Sets: 4Reps: 12
Double Stair Jumps Exercise Picture 3. Double Stair Jumps
Sets: 2Reps: 12
Notes:Have a spotter as this can be dangerous
Side Box Jumps Exercise Picture 4. Side Box Jumps
Sets: 3Reps: 10
Notes:Rest for 30-60 seconds between sets
Day 6 - Rest Day
Day 7 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 12
Notes:Rest 30-60 seconds between sets
Jump Rope Exercise Picture 2. Jump Rope
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 3. Side Box Jumps
Sets: 3Reps: 12
Notes:Works on legs, hamstrings & calf muscles. Rest for 30-60 seconds between sets
One Foot Box Jumps Exercise Picture 4. One Foot Box Jumps
Sets: 3Reps: 15
Notes:Amazing for increasing vertical. Slightly dangerous so have a spotter.

With this log you will be able to print off as many sheets as required to track this workout.

Increase My Vertical Basics

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