12 Week Explosive Speed, Power, and Vertical Performance Training

12 Week Explosive Speed, Power, and Vertical Performance Training

 Are you trying to improve your verticle jump? Are you trying to gain some flat out explosive speed, or even develop more explosive core power? If so, use this performance training guide designed to do specifically that. This training can help you become an overall better athlete by developing speed, power, and vertical abilities. Be the better athlete you want to be and put in the time and effort! You get out what you put in, so get started on this 12 week performance training. Lets Get It In!

Week 1-3 (3 days a week):

5-8 minute warmup jog

5-10 minute stretching

Squats 3 sets of 8-12 reps (Hill optional)

Lunges 3 sets 8-12 reps (Hill Optional)

Pulse squats 3 sets 8-12 reps (Hill Optional/jumping further up the hill in between every pulse squat)

Plank Jacks 3 sets 30sec-1min

Jumping Jack 1-2 minutes

Calf Raises 3 sets of 15-20 reps

Core Workout (See Below)

5 min. Cool Down jog

Week 4-6 (3 days a week) Explosive training:

5-8 minute warmup

5-10 stretching

Seated squats 3 sets 8-12 reps

Squat jumps 3 sets 8-12 reps

Burpee to Tuck Jumps 3 sets 8-12 reps

Reverse Lunge Jumps aka Super Marios 3 sets 8-12 reps

Half Burpee aka Squat Thrusters to Box Jumps 3 sets 8-12 reps

Calf Raises (W/ Weight) 3 sets 15 to 20 reps

Core Workout (See Below)

5 minute Cool Down jog

Week 7-9 (3 Days a week) Speed training:

5-8 minutes warmup jog

5-10 min. stretching

Acceleration drills (sprint for 5-7 secs/10-20m) 4-5 reps @100%, 2 sets w/ 1-2min rest between.

One leg forward jumps  carrying the ball of your sport 15-20 reps on each leg 2-3 sets

2 leg forward jumps carrying the ball of your sport 15-20 reps 2-3 sets

Sprinting: Full speed to 20m,  then 30m, then 40m, then 50m (walk back to starting line between each one) then back down the ladder (50m, 40m, 30m, 20m) full speed.

Core Workout (See Below)

Finish exercise with cool down jog 5 minutes

Week 9-12 (3 days a week) Technique Training:

5-8 minutes warmup jog

5-10 minute stretching

plyo pushups OR pushups on the ball of your sport 8-12 reps, 3 sets

Box Drill for 1-3 minutes on each leg (Carrying ball of your sport)

Speed jump rope for 45secs-2min, 3 sets

Lateral Triple Jumps on each foot, 8-12 reps w/ low weight dumbbells or weight vest carrying the ball of choice, 3 sets

Single leg deadlifts w/ dumbbells or kettle bells

Core Workout (See Below)

5 min. Cool Down jog

Core Workout:

Plank on forearms for 30 secs, 3 sets

Plank in pushup position (Extended arms) for 30 secs, 3 sets

T-pushups for 30sec-1min

V-Ups for 1 minute then hold for 15-20 secs, 3 sets

Russian Twists w/ small weight or medicine ball for 1 minute, 3 sets

Twisting Superman for 20 secs into Banana Roll repeat, for 1 minute 30 secs, 2 sets

Dying/Rotating Roach for 30 secs clockwise (optional for athletes)

Dying/Rotating Roach for 30 secs counterclockwise (optional for athletes)

Plank w/ Arm Leg Lift 30 secs, 2 sets

Burn Out Planks (“Until Failure”)