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.

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.

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.

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.

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.

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.