GOALS / VERTICAL JUMP
GOAL
Jumphigher.
Vertical Jump Made Easy is a 20-week engine you run again and again — test where you are, build the qualities that add inches in the right order, then jump and test again. Built by a pro dunker who trains on it himself.
Testing week first — standing vert, approach vert, reactive strength, squat. Your numbers set every weight in the plan.
Saturday is jump day — you jump in every phase, and daily 30-second tendon holds keep knees and ankles healthy while you do.
Approach vertical is the number — every cycle ends by proving it moved, on a chart from beginner to elite.
IN THE APP · NO CARD
CH.02HOW AME BUILDS IT— EVERY STEP POINTS AT THE NUMBER
01
Test where you are
Week one is a built-in testing week — four guided tests, video demos included. The app turns your results into every working weight that follows.
02
Build it in phases
Six weeks of foundation, four of max strength, four of power, four of elastic. Each phase feeds the next, and nothing you built gets abandoned.
03
Jump week, then prove it
One easy week of jumping your highest, then re-test. The next cycle starts from your new numbers — higher every loop.
CH.03PLANS & PROGRAMS— PICK ONE AND GO
Plans & programs for vertical jump
All goals →
PLAN6 PROGRAMS · 20 WKSVertical Jump Made Easy
The 20-week plan with one job: make you jump higher.
GOAL: Jumping
PROGRAM1 WKSVJME · Testing Week
Find out where you're starting. This week you test your standing jump and your running jump at the rim - with easy days in between so your numbers are honest. When you run the plan again, this same week shows you exactly how much you gained.
TARGET: Jumping
PROGRAM6 WKSVJME · General Prep
Six weeks to get your body ready to train hard. You build up your joints, tendons, muscles and conditioning - and learn to land right. Do this part well and everything after it works better.
TARGET: Work Capacity
PROGRAM4 WKSVJME · Max Strength
Get strong. Four weeks of heavy lifting - because strength is the ceiling: the more force you have, the more you have to jump with. Your weights come from the 5-rep test you did at the end of General Prep.
TARGET: Maximum Strength
PROGRAM4 WKSVJME · Power
Get fast. Four weeks of turning your new strength into speed - lighter weights moved as fast as possible, jump squats, sprints, and the clean. This is where strength starts becoming bounce.
TARGET: Explosive Strength
PROGRAM4 WKSVJME · Elastic
Get springy. Four weeks of jumps, bounces and sprints - the lowest volume in the plan, at the highest effort. This is where the inches show up.
TARGET: Reactive Strength
PROGRAM1 WKSVJME · Jump Week
One easy week of just jumping. Everything else drops way down so your legs get fresh - and everything you built shows up. Test week is next: jump your best.
TARGET: Jumping
Your vertical is a
number. Move it.
number. Move it.