Increase your vertical jump with plyometric drills, weighted leg strength and explosive power training. Measure your jump height before you start and compare it after a month. Pick this program and follow the routine for 4 weeks.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Week 1 — Foundation
Day 1 — Plyo Foundation
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 2×20 | 45 sec |
| Lateral Bound | 3×10 | 45 sec |
| Drop and Stick Landing | 2×10 sec | 60 sec |
| Plyo Sit Squat (Wall) | 2×10 | 60 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×8 | 30 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Leg Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell High Bar Squat | 3×8 | 120 sec |
| Barbell Romanian Deadlift | 3×8 | 90 sec |
| Barbell Hip Thrust | 3×8 | 90 sec |
| Dumbbell Step Up | 3×8 | 60 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Power Mix
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 3×12 | 60 sec |
| Box Jump | 3×8 | 90 sec |
| Dumbbell Goblet Squat | 3×10 | 60 sec |
| Dumbbell Single Leg Deadlift | 3×8 | 60 sec |
| Medicine Ball Slam | 3×10 | 45 sec |
Day 6 — Rest Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Week 2 — Volume
Day 1 — Plyo Development
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 3×20 | 45 sec |
| Lateral Bound | 3×12 | 45 sec |
| Drop and Stick Landing | 3×10 sec | 60 sec |
| Plyo Sit Squat (Wall) | 3×10 | 60 sec |
| Hollow Hold | 3×25 sec | 30 sec |
| Superman | 3×10 | 30 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Leg Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell High Bar Squat | 4×8 | 120 sec |
| Barbell Romanian Deadlift | 3×10 | 90 sec |
| Barbell Hip Thrust | 3×10 | 90 sec |
| Dumbbell Step Up | 3×10 | 60 sec |
| Bodyweight Standing Calf Raise | 4×15-20 | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Power Mix
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×12 | 60 sec |
| Box Jump | 4×8 | 90 sec |
| Dumbbell Goblet Squat | 3×12 | 60 sec |
| Dumbbell Single Leg Deadlift | 3×10 | 60 sec |
| Medicine Ball Slam | 3×12 | 45 sec |
Day 6 — Rest Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Week 3 — Power
Day 1 — Reactive Plyometrics
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 3×20 | 45 sec |
| Box Jump | 4×8 | 90 sec |
| Depth Jump | 2×8 | 120 sec |
| Lateral Bound | 3×12 | 45 sec |
| Medicine Ball Throw Squat With Wall | 3×8 | 60 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Heavy Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell High Bar Squat | 4×6 | 150 sec |
| Barbell Romanian Deadlift | 4×6 | 120 sec |
| Barbell Hip Thrust | 4×8 | 90 sec |
| Pistol Squat To Box | 3×8 | 60 sec |
| Bodyweight Standing Calf Raise | 4×20 | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Explosive Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×10 | 60 sec |
| Plyo Sit Squat (Wall) | 3×10 | 60 sec |
| Box Jump | 3×10 | 90 sec |
| Dumbbell Step Up With Knee Raise | 3×8 | 60 sec |
| Medicine Ball Slam | 3×10 | 45 sec |
Day 6 — Rest Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Week 4 — Reactive & Test
Day 1 — Reactive Jumps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 3×20 | 45 sec |
| Depth Jump | 3×8 | 120 sec |
| Plyo Sit Squat (Wall) | 3×10 | 60 sec |
| Lateral Bound | 3×10 | 45 sec |
| Medicine Ball Throw Squat With Wall | 3×8 | 60 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Light Strength & Speed
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Goblet Squat | 3×8 | 60 sec |
| Kettlebell Swing | 3×10 | 60 sec |
| Box Jump | 3×8 | 90 sec |
| High Knee Run | 3×30 sec | 45 sec |
| Hollow Hold | 3×25 sec | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Explosiveness & Jump Test
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 3×15 | 45 sec |
| Box Jump | 4×6 | 120 sec |
| Drop and Stick Landing | 2×10 sec | 60 sec |
| Superman | 3×10 | 30 sec |
Day 6 — Rest Day
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Jump Higher in 30 Days is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.