Vertical Dominance: The Ultimate 12 Week Vertical Jump Training Program for Dunking

Program Overview

12 Weeks to your highest vertical and improved dunking ability!

This training program combines strength training, jumps and plyometrics. You will need weights or access to a gym. Exercise demonstrations included.

Phase 1: Accumulation - Phase One will be your introduction to plyometrics and will include higher volume, lower intensity weight lifting exercises designed to build your base of strength and work capacity.

Phase 2: Intensification - In Phase Two, we are going to be progressing the strength exercises from Phase One, as well as continue to improve our single and double leg jumping with more challenging plyometric exercises.

Phase 3: Realization - In the final Phase of the program, we will continue to raise the intensity of both the jumps and the strength exercises. The volume of the elastic/jumping exercises will increase significantly while the strength exercise volume will decrease notably. We will also introduce game specific jumps (e.g. Dunks) this phase because in order to improve your ability at a skill, you must practice that specific skill.

Example Workout:

My Background

My name is Ben and I’m a Certified Strength and Conditioning Specialist through the NSCA. I have a Bachelor's degree in Exercise Science, and a Master’s Degree in Applied Physiology and Kinesiology from the University of Florida. While pursuing my Masters Degree at UF, I helped train the Gator Men and Women’s Basketball teams. I have been a Performance Coach for basketball players from the Collegiate Division III level all the way up to the Professional level for the past 5 years. I'm also kind of obsessed with all things vertical jump performance training.

Currently, with over a decade of Vertical Jump Training experimentation on myself and other basketball athletes, I have been able to hone in on the specific concepts and exercises that are guaranteed to help increase your vertical jump. It is these exact exercises that helped me increase my own vertical jump over 10 inches and gave me the ability to dunk! 

As Bruce Lee once said; “Absorb what is useful. Discard what is not. Add what is uniquely your own.” That is exactly what I have done with this Vertical Dominance Training Program.