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30 Day Vertical Jump Weights for Power

  1. Squat                                                        Weeks 1 and 2, 3×10 reps Week 3-6 4×5 reps
  2. Push Press                                               Weeks 1-6, 4×5 reps
  3. Shrug Jump                                              Weeks 1-6, 4×5 reps
  4. Shrug Pull                                                 Weeks 1-3, 4×5 reps
  5. Hang Clean                                               Weeks 4-6, 4×5 reps

Squat Quick View

Squat Detailed View

Push Press Quick View

Push Press Detailed View

Shrug Jump Quick View

Shrug Jump Detailed View

Shrug Pull Quick View

Shrug Pull Detailed View

Hang Clean Quick View

Hang Clean Detailed View

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