6-Week Vertical Jump & Dunk Training Program
6-Week Vertical Jump & Dunk Training Program is a free 6-week training program template with 24 workout days. Improve explosiveness with this 8-week vertical jump training plan. A structured program for athletes looking to jump higher. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message.
Week 1
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility
Week 2
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility
Week 3
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility
Week 4
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility
Week 5
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility
Week 6
Day 1: Strength + Power
Power
- Hang Clean
- Box Jumps
- Trap Bar Deadlift
- Bulgarian Split Squat
Accessories
- Weighted Calf Raises
- Bodyweight Tibialis Raise
- Hanging Leg Raise
Day 2: Reactive Jump Training + Mobility
- Depth Drop
- Single-Leg Bounds
- Skaters
- Medicine Ball Wall Slam
- Hip Flexor & Ankle Mobility
Day 3: Speed + Strength
- Back Squat
- Trap Bar Deadlift
- Box Jumps
- Speed Work
- Core Work
Day 4: (Optional) Recovery & Mobility
- Recovery
- Mobility