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The Workout to Jump Higher in 14 Days

8 April 2011 No Comment

Want to jump higher in 14 days? Well, you actually can. And it is really easy too as long as you do the right stuff (actually, check out this program). The real key to jump higher in 14 days is to work out hard for the first week, then focus on technique and allow your muscles to recover in the second week. If you don’t allow that time to recover, then your muscles will be too tired and sore to actually jump. It is like running a marathon then expecting to race a good sprint. It isn’t going to happen.

So let’s get to it, what do you need to do to jump higher in 14 days? Well, we will start slowly, then ramp up the workouts to the beginning of week 2.

And if you look, every day is mostly the same, but the numbers are different. That’s to get your muscles growing while not knowing what to expect every day and then pushing up the amount. So make sure you do every day correctly, otherwise you will repeat days and that won’t get any growth.

Day 1 – We will start out a little slow today, but it won’t be easy. You want results, right? But before you start, test your vertical to get a jump height.

  • 200 double leg jump rope
  • 3 Sets of 20 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 3 Sets of 15 Squat Jumps
  • Stretch – Stretching is key to getting the most out of this 14 days. If you don’t, the lactic acid will stay in your legs and you won’t build the same amount of strength and you won’t get the same flexibility which is key to jump higher.

Day 2

  • 200 double leg jump rope
  • 3 Sets of 20 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 3 Sets of 20 Squat Jumps
  • Stretch

Day 3

  • 200 double leg jump rope
  • 3 Sets of 25 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 3 Sets of 20 Squat Jumps
  • Stretch

Day 4

  • 300 double leg jump rope
  • 3 Sets of 20 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 4 Sets of 20 Squat Jumps
  • Stretch

Day 5

  • 300 double leg jump rope
  • 3 Sets of 20 Box Jumps
  • 4 Sets of Bounding 10 steps each foot (20 steps total)
  • 4 Sets of 20 Squat Jumps
  • Stretch

Day 6

  • 400 double leg jump rope
  • 2 Sets of 30 Box Jumps
  • 4 Sets of Bounding 10 steps each foot (20 steps total)
  • 3 Sets of 25 Squat Jumps
  • Stretch

Day 7 – Rest. Don’t do anything this day. Don’t workout, practice, play basketball, anything. Just Be Lazy.

Day 8

  • 200 double leg jump rope
  • 1 Sets of 40 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 2 Sets of 40 Squat Jumps
  • Stretch

Day 9

  • 100 double leg jump rope
  • 2 Sets of 20 Box Jumps
  • 3 Sets of Bounding 15 steps each foot (30 steps total)
  • 5 Sets of 15 Squat Jumps
  • Stretch

Day 10

  • 100 double leg jump rope
  • 200 single leg jump rope (100 each leg)
  • 2 Sets of 25 Box Jumps
  • 2 Sets of Bounding 10 steps each foot (20 steps total)
  • 2 Sets of 25 Squat Jumps
  • Stretch

Day 11

  • 100 double leg jump rope
  • 400 single leg jump rope (200 each leg)
  • 3 Sets of 10 Box Jumps
  • 3 Sets of Bounding 10 steps each foot (20 steps total)
  • 3 Sets of 10 Squat Jumps
  • Stretch

Day 12 – Rest again.

Day 13

  • 100 double leg jump rope
  • 200 single leg jump rope (100 each leg)
  • 2 Sets of 15 Box Jumps
  • 2 Sets of Bounding 10 steps each foot (20 steps total)
  • 2 Sets of 15 Squat Jumps
  • Stretch

Day 14

  • 100 double leg jump rope
  • 2 Sets of 10 Box Jumps
  • 2 Sets of Bounding 10 steps each foot (20 steps total)
  • 2 Sets of 10 Squat Jumps
  • Retest your vertical jump to see how much you’ve gained!

Let me know how much you gained from this quick workout. Once you’ve finished with that and you are hungry for more, check out this jumping program to improve your vertical even more.

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