Training Basketball - 50 Inch Vert

Do one of these programs each summer. It’s not recommended to play much basketball as this would limit gains a lot. See the program is quite extensive and therefore all of the time outside training should be devoted to rest. You need to eat and sleep well i.e lots of protein, lots of water, 8-9 hours sleep, no other physically demanding exercise.

You need to have had some vert training before even attempting this program as it would otherwise be overtraining, meaning that your vert could actually decrease.

Week	Squats	Leg presses	Hamstr. Curls	Leg extens.	toe raises	Step ups
1.Week	20sec	15sec	25sec	25sec	20sec	25sec
2.Week	25sec	20sec	30sec	30sec	25sec	30sec
3.Week	30sec	25sec	35sec	35sec	30sec	35sec
4.Week	35sec	30sec	40sec	40sec	35sec	40sec
5.Week	rest	rest	rest	rest	rest	Rest
6.Week	20sec	20sec	25sec	30sec	20sec	25sec
7.Week	25sec	25sec	30sec	35sec	25sec	30sec
8.Week	30 sec	30sec	35sec	40sec	30sec	35sec
9.Week	35sec	35sec	40sec	45sec	35sec	40sec
10.Week	rest	rest	rest	rest	rest	rest
11.Week	20sec	25sec	30sec	40sec	20sec	25sec
12.Week	25sec	30sec	35sec	45sec	25sec	30sec
13.Week	30sec	35sec	40sec	50sec	30sec	35sec
14.Week	35sec	40sec	45sec	55sec	35sec	40sec

50 inch part 1

Week	1 leg leap up	object jump	LEAP UPS	Skippings	Deep JUMPS	Dunkings	Long Dunks	Jump rope
1.Week	5x30	5x30	4x30	20m	5x10	5x5-10	5x10	3minx3
2.Week	5x35	5x30	4x35	30m	5x10	5x5-10	5x15	5minx3
3.Week	5x35	5x35	4x40	40m	5x10	5x5-10	5x15	7minx3
4.Week	5x40	5x35	4x45	50m	5x10	5x5-10	6x20	9minx3
5.Week	rest	rest	rest		rest	rest	rest
6.Week	4x55	4x50	4x55	70m	5x15	5x10	5x30	12minx4
7.Week	5x60	5x50	4x65	80m	5x15	5x10	5x30	14minx4
8.Week	5x60	5x55	4x65	90m	5x15	5x10	5x35	16minx4
9.Week	5x65	5x60	4x70	100m	5x15	5x10	5x40	18minx4
10.Week	rest	rest	rest		rest	rest	rest
11.Week	5x75	5x65	5x70	110m	5x20	5x15	6x40	21minx5
12.Week	5x80	5x70	5x75	120m	5x20	5x15	5x50	23minx5
13.Week	5x85	5x80	5x85	140m	5x20	5x15	5x55	25minx5
14.Week	4x100	5x85	5x90	200m	5x20	5x20	6x60	30minx5

50 inch part 2

Chest hops	Side jumps		CHAIR HOPS	TUCK JUMPS	180 JUMPS	Special dunks	Ground jumps	Groundjump + Dunk
5x30	5x30		5x30	5x30	5x20	5x10	5x20	4x20
5x40	5x40		5x35	5x40	5x25	5x15	5x30	4x25
5x45	5x45		5x45	5x50	5x25	5x15	5x35	4x30
5x55	5x50		5x50	5x60	5x35	5x15	5x40	4x35
rest	rest	rest	rest	rest	rest	rest	rest	rest
4x70	5x60		5x60	5x65	5x45	5x15	5x50	4x40
5x65	4x65		5x65	5x70	5x50	5x15	5x55	4x45
5x70	5x65		5x70	5x75	5x60	5x15	5x60	4x50
5x85	5x75		5x80	5x85	5x70	5x15	5x65	4x55
rest	rest	rest	rest	rest	rest	rest	rest	rest
4x100	5x95		5x95	5x100	5x85	5x20	5x70	5x50
5x95	4x110		5x100	4x130	5x90	5x20	5x75	5x55
5x105	5x110		5x110	5x130	5x100	5x20	5x80	5x50
5x110	5x120		5x115	5x150	5x110	5x20	5x85	5x60

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Mondays, Wednesdays, Fridays - Plyo

Tues, Thursdays - Strength

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Basketball is my desire, yours and ours. That desire requires training, for all of life, and it'll bring fun, happiness...also for all of life.
Basketball is Life....