Elite Jumper Program
What you will Get
Daily workout for strength, plyometrics and speed
Every day will be provided with a clear structured workout. You will be rotating through strength days, speed days and plyometric days, recovery days. All this is put in place so your body can work safely and efficiently and we can have important progress in the 12 weeks time.
Nutrition strategies to fuel your performance.
you will be learning how to fuel your body with simple nutrition habits that will be supporting your muscle growth , energy and recovery . A part of the program will teach you essential thing that will completely change how your body feels ,it will teach you what do eat before and after practice , how to stay in a good level of hydraratation trough all the day and how to use every food to boost your performance . The goal was not to create a diet it was to give tips that can fit in any lifestyle
a clear 12 week tiemline with real resukts
the main concept of this program is that is divided into structired phases so you can a better progression and you can always know what you are working on and why .you will see progress week by week as we go through the diffrenet phasses of the program .tghe easy timeline will help you stay motivated and make the improvement easy to track
Recovery tools to reduce soreness and boost gains
recovery is included because is really essential so you can train hard without being all burned out . You will be given mobility routines , streching , sleep strategies , cold/ contrast method . The tools will be given so you can recover faster , reduce injury risk and maintain a high quality training all over the program
About the Project
Why I Created the Elite Jumper Program
This program was born because i had to do a project for school, and my passion is basketball. This summer i followed a program that made gain more 7 cm of vertical jump height ,so i thought that creating a better one with all the knowledge that i had will be a great idea , That why we are here
My goal
My goal was to combine everything you need into one place, one program so you can get much better results than by focusing on just one part.
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The science behind jumping
What makes you jump higher ?
Jump height depend in four main factors: how much your muscles, especially the legs and hips, can produce force.
Power: the speed at which you can apply the force just produced during explosive movements.
Tendon stiffness: how well your body can store and release elastic energy during takeoff.
Neuromuscular coordination: how efficiently your brain activates your muscles in the right order.
Program Overview
why 12 weeks?
for reaching a good progress you need that period of time. In 12 weeks will be gaining 6 to 11 cm on your vertical jump height
Program Structure
the program will be in 3 parts:
Week 1 to 4: focusing on strength foundation so you can build a good base in strength, technique, plyometrics. If you don’t have solid technique you will be limited in your progress.
Week 5 to 8: Focusing on power development , you will be focusing on turning strength into explosive power with advanced exercise
Week 9 to 12 :Peak performance , you will be focusing on how to maximize your vertical using mainly reactive drills
FAQ
Q: How long until I see results?
A: Most athletes will start to notice visible improvements after 3-4 weeks as strength, coordination, and technique start to improve, but the biggest progression will be in the last weeks of the program. You need to trust the process.
Q: What if I miss a day?
A: If you miss a day that is scheduled, don’t worry, just continue the next day. In this program, it’s more important to be consistent than perfect. Missing one session will not stop or define your progress.
Q: Do i need equipment ?
A mostly of the drills are without equipment but yes , some drills you need gym equipment
Q there drills are not explained correctly i am so lost?
A Don’t worry you have a section where i explain each drill with a video
Elite Jumper Program 