Intermediate Reactive Vertical Jump Workout

Intermediate Reactive Workout

This workout is for the intermediate athlete who needs more focus on reactive strength, speed, and rate of force development.  It also includes a good amount of regular pure strength work to continue to increase muscular strength throughout the program while prioritizing speed and plyometrics.  The program calls for 2 workouts per week termed “A” and “B”.  They should be performed with at least 2 entire days between workouts for example, Workout A on Monday, Workout B on Friday.  The exact days really aren’t important just make sure you have at least 2 days rest between workouts.  Testing should occur prior to the 2nd workout during the 4th week in each phase.  So you will test every 4 weeks prior to the 2nd workout.  At the conclusion of this workout you may want to move into more of a strength based phase to continue to push your levels of strength upwards.

Intermediate reactive workout guidelines:

Goals: Dramatically prioritize and increasing reactive strength, speed, and rate of force development while further increasing basic strength.

Intensity: moderately high to high

Length: 16 weeks total consisting of 4 phases – each phase 4 weeks in duration

Frequency: 2 times per week

Exercise	Week#1	Week#2	Week#3	Week#4	Remarks
Workout A:
4-star drill	2x10	4x10	4x10	2x10	1 minute rest
Low squat ankle jump	3x30	5x30	5x30	3x30	1 minute rest
Rhythmic lunge jumps	3x10 (per leg)	5x8	5x6 (weighted)	3x6 (weighted)	Add weight in the form of light dumbbells – 2 minutes rest
1,2,3 jump	3x5/leg	4x5/leg	4x5/leg	2x5/leg	2 minutes rest
20 yard sprints	3	4	5	3	2 minutes rest
Squat	3x8	4x8	3x6	3x6	Rest 5 minutes after the sprints before performing squats - 3 minutes rest in between sets of squats
Leg curl	3x8	4x8	4x6	3x6	2 minutes rest
Low depth jump	N/a	N/a	5x4	3x5	2 minutes rest – low box <18 inches
Workout B:
4-star drill	2x10	3x10	4x10	2x10	1 minute rest
Ankle jumps	3x15	4x15	5x15	3x15	1 minute rest – aim for maximum height and power with each repetition
Rhythmic lunge jumps	3x10	5x8	5x6 (weighted)	3x6 (weighted)	Add weight in the form of light dumbbells – 2 minutes rest
Alternating 1,2,3 jump	3x5/leg	4x5/leg	4x5/leg	2x5/leg	2 minutes rest
20 yard sprints	3	4	4	3	2 minutes rest
Jump squat with loaded barbell	3x10 (35%)	3x10 (30%)	4x8 (25%)	3x8(25%)	Rest 5 minutes after the sprints before performing jump squats – rest 2 minutes in between sets of jump squats
Barbell Lunge	3x8 per leg	4x8	2 x 6	2 x 6	2 minutes rest

Leg curl	3x8	4x8	4x6	3x8	2 minutes rest
Low box depth jump	N/a	N/a	5x5	3x5	2 minutes rest (use box <18 inches)

Phase II (weeks 5-8)

Exercise	Week#1	Week#2	Week#3	Week#4	Remarks
Workout A:
1-leg speed hops	2x20 yards	2x20 yards	2x20 yards	2x20 yards	2 minutes rest
Knees to chest tuck jumps	2x15	2x12	2x10	2x8	2 minutes rest
Power skipping	2x40 yards	2x40 yards	N/a	N/a	2 minutes rest
30 yard sprints	2	2	N/a	N/a	3 minutes rest
Deadlift	3x6	4x6	5x5	3x5	3 minutes rest
Iso-miometric squat	3x5 (use 55% of maximum squat)	4x5 (60%)	5x5 (65%)	3x5 (65%)	Descend to parallel and pause 5 seconds – explode up – rest 2 minutes between sets
Rest 5-10 minutes then perform
High box drop jumps (shock or altitude landings)	N/a	N/a	2 x 5	2 x 5	Use high box about 20% higher than best vertical jump – land in ¼ squat position and “stick” the landing.
Workout B:
1-leg speed hops	2x20 yards	2x20 yards	2x20 yards	2x20 yards	2 minutes rest
Box Squat jumps	2x6	2x6	2x6	2x6	2 minutes rest
Power skipping	2x40 yards	2x40 yards	2x40 yards	2x40 yards	2 minutes rest
30 yard sprints	2	2	2	2	3 minutes rest
Barbell split squat	3x8	4x8	5x6	3x6	2 minutes rest
Dumbell straight leg deadlift	3x8	4x8	4x8	3x8	2 minutes rest
Rest 5-10 minutes then perform
High box drop	N/a	N/a	2x5	3x5	Use high box about

jumps (shock jumps or altitude landings)

20% higher than best vertical jump

Phase III (weeks 9-12)

Exercise	Week#1	Week#2	Week#3	Week#4	Remarks
Workout A:
Power skipping	2x40 yards	3x40 yards	3x40 yards	3x40 yards	2 minutes rest
Standing triple jump	4 sets	5 sets	5 sets	4 sets	Alternate lead leg with each set – 1.5 minutes rest
Double leg bounding	2 x 25 yards	3 x 25 yards	N/a	N/a	Hands behind head – descend down into half squat position prior to each jump – 2 minutes rest
Low box jump for height	3x8	3x8	4x6	3x6	2 minutes rest
40 yard sprints	3	4	4	3	3 minutes rest
Rest 5-30 minutes then perform
Speed Squat	6x3 (60%)	8x3 (55%)	8x3 (50%)	6x3 (50%)	Find a low box just below parallel to sit back on as you squat – sit back slightly on the box, pause for 1 second and explode up – 1 minute rest intervals
Barbell lunge	3x8	3x8	3x8	3x8	2 minutes rest
Leg curl	4x8	4x8	4x8	3x8	2 minutes rest
Workout B:
Power skipping	3x40 yards	3x40 yards	3x40 yards	3x40 yards	2 minutes rest
Standing triple jump	4 sets	4 sets	4 sets	4 sets	Alternate lead leg with each set – 1.5 minutes rest
Double leg bounding	3 x 25 yards	4 x 25 yards	N/a	N/a	Hands behind head – descend down into half squat position prior to each jump – 2 minutes rest
Low box jump for height	3x8	4x8	4x6	3x6	2 minutes rest

40 yard sprints	3	4	5	3	3 minutes rest
Rest 5 minutes then perform
Iso-ballistic jump squat	4x5 (40%)	5x5 (35%)	6 x 5 (30%)	4 x 5 (30%)	Pause for 3 seconds at the bottom of each rep – rest 2 minutes
Romanian Deadlift	3x8	4x8	4x8	3x8	Rest 3 minutes

Phase IV (Weeks 13-16)

Exercise	Week#1	Week#2	Week#3	Week#4	Remarks
Workout A:
1-leg speed hop (1-leg bounds)	4x20 yards	4x20 yards	4x20 yards	3x20 yards	Per leg – rest 2 minutes
Rim or high object jump touches	3x6	4x6	N/a	N/a	Perform rhythmically and continuously – 2 minutes rest
Low squat ankle jump into paused lunge	3x6 (per leg)	4x6	4x6	3x6	2 minutes rest- jump as high as possible out of the squat position – land in deep lunge position attempting to stop your downward momentum and hold the landing
40 yard dash	4 sets	5 sets	5 sets	3 sets	3 minutes rest
Rest 5 minutes then perform
Full Squat	4x8	4x6	N/a	N/a	3 minutes rest
Glute-ham raise or leg curl	2x15	2x15	N/a	N/a	Lower yourself under control and assist yourself up with your arms – 2 minutes rest
Rest 5-10 minutes then perform
High depth drops	3x5	4x5	5x5	3x5	Use high box up to 20% higher then best vertical – rest 3 minutes
Workout B:
1-leg speed hop (1-leg bounds)	4x20 yards	4x20 yards	4x20 yards	3x20 yards	Per leg – rest 2 minutes

Rim or high object jump touches	3x6	4x6	N/a	N/a	Perform rhythmically and continuously – 2 minutes rest
Low squat foot jump into paused lunge	3x6 (per leg)	4x6	4x6	3x6	2 minutes rest - jump as high as possible out of the squat position – land in deep lunge position attempting to stop the downward momentum and hold the landing
40 yard dash	4 reps	5	5	3	3 minutes rest
Rest 5 minutes then perform
Deadlift	4x6	4x6	N/a	N/a	3 minutes rest
One-leg squat (unweighted)	2x15	2x15	N/a	N/a	Grab onto an object to assist yourself up– 2 minutes rest
Rest 5-10 minutes then perform
High depth jumps	3x5	4x5	5x5	3x5	Use high box up to 20% higher then best vertical – rest 3 minutes