Included with every Vertical Blitz kit
Vertical Blitz Workout Plans
Four plans, each with sets, reps, rest, weekly progression, jump testing and safety guidance. Pick the one that fits the athlete today and move up as they earn it.
Beginner
Vertical Blitz Foundation Workout
2 days a week, 4 weeks. For younger or developing athletes new to structured resistance. Start here. (17 pages, PDF)
Download the Beginner plan (PDF)Intermediate
Vertical Blitz Force + Speed Workout
3 days a week, 4 weeks. For serious developing and high-school athletes with clean squats and landings. (22 pages, PDF)
Download the Intermediate plan (PDF)Pro
Vertical Blitz Power + Elastic Workout
3 days a week, 4 weeks. Contrast and reactive training for experienced, strength-trained athletes. (24 pages, PDF)
Download the Pro plan (PDF)Last Inches
Vertical Blitz Plateau Workout
3 days a week, 4 weeks. For experienced jumpers who have stalled: sharpen the approach, peak, then test. (21 pages, PDF)
Download the Last Inches plan (PDF)Which plan first?
New to resistance training: Beginner. Clean squats and landings: Intermediate. Finished Intermediate or strength-trained: Pro. Best touch stuck for four weeks or more: Last Inches.
Not sure which bands to use? See the band combination cheat sheet (PDF).
Questions? Call 877-569-2508 or email support@hoopsking.com.
General fitness information, not medical advice. Individual results vary; no program can guarantee a specific jump increase or a dunk.
