The Time Efficiency Vertical Jump Workout

The Time Efficiency Workout

This workout is for the person short on time who wants to commit to a full program but doesn’t have a lot of time to train.  It requires a little more than an hour of total training time per week and is broken down into 2 sessions per week.  The first session is dedicated to plyometric drills and the 2nd session is dedicated to weights along with a couple of plyometric drills.  This is an ideal training split for those who have busy

schedules or those who are in the middle of a sporting season and also have to contend with practices, games, etc. The workouts can be performed on any day, just as long as there are at least 2 complete rest days in between each workout.

Exercise Sets/Reps Comments Donkey ankle bounce 3 x 20 1 minute rest between sets Knees to chest tuck jump 4 x 8 2 minutes rest between sets – aim for maximum effort and explosion Rhythmic Lunge Jumps 4 x 5/leg Alternate legs back and forth making sure to descend into a deep lunge position prior to each jump – 2 minutes rest between sets 3 steps + jump for height 5 x 4 Pick a high object and take 3 steps and try to touch it. Jump off of both legs.  Rest 15-20 seconds between each jump and 2 minutes between sets 40 yard sprints 4 sets 3 minutes rest between sets – ideally time each sprint

Session #1

Exercise Sets/Reps Comments Squat 4 x 6-8 Perform at least 2 lighter warm-up sets prior to counting the work sets.  Start off with a weight you can lift for a maximum of 7 reps and try to complete all 4 sets with the same weight for at least 6 reps – At first you shouldn’t be able to do this but increase the weight whenever you can.  Rest 3 minutes between

Session #2

		sets
Leg curl or glute ham	4 x 6-8	Perform in the same fashion as the squats – Rest 2 minutes between sets
Box Squat Jump	4 x 5	Perform 2 sets jumping up and 2 sets jumping out – Use a light load by holding light dumbbells (10-20 lbs) in each hand – rest 2 minutes between each set
Depth Jump	4 x 4	Use a moderately high box (18-30 inches) Aim for maximum concentration and motivation prior to each jump – rest 2-3 minutes between each set and 15-20 seconds between jumps