Jump Science has four program options for athletes that possess varying abilities. Examine the program options below and select the correct one for you.
Level Up Program
- Level Up is made for athletes who have not yet built a high strength level and will likely benefit greatly from making gains in this area. If you already have a deep squat max over 1.4 times body weight, consider another program.
- The program is 10 weeks long.
- The workouts include jump practice, sprinting, plyometrics, and strength training. Warmup, stretching, and therapeutic exercises are also included.
- The schedule consists of three workouts per week and a therapeutic routine that can be done daily if needed. The amount of training allows athletes to spend some time playing their sport as well.
- The program is repeatable or expandable, so you can use it for as long as you need.
- Instructional videos for each exercise are included.
- The price is $50. After payment you will get a download link via email.
PhD Program
- PhD is an advanced program made for athletes who have developed a decent level of strength and also jump well for how strong they are. A couple examples: (1) An athlete who can deep squat 1.5 times body weight and has a relative vertical (approach jump divided by height) of at least 0.42. (2) An athlete who can deep squat 1.9 times body weight and has a relative vertical jump of at least 0.52. There are more thorough guidelines on using PhD or Shift in the graph below.
- PhD includes 16 weeks of training broken into two separate phases. The first 10 weeks focus on getting stronger while also utilizing the full spectrum of explosive training. The last 6 weeks are an explosive shift phase designed to maximize athleticism at a given strength level. Using the second phase may or may not be necessary. It is available as a solution for athletes that see a disconnect between strength development and vertical jump height.
- The workouts include jump practice, sprinting, plyometrics, and strength training. Warmup, stretching, and therapeutic exercises are also included.
- The schedule consists of 2-4 workouts per week and a therapeutic routine that can be done daily if needed. The amount of training allows athletes to spend some time playing their sport as well.
- The program is repeatable, so you can use it for as long as you need.
- Instructional videos for each exercise are included.
- The price is $50. After payment you will get a download link via email.
Shift Program
- Shift is made for athletes who have developed a good level of strength but do not jump very high for how strong they are. An example is someone who can deep squat double body weight but has a relative vertical (approach jump divided by height) of less than 0.5. In this situation, getting stronger is unlikely to produce improvements in athleticism. Instead we are trying to shift the body toward being more explosive and bouncy. There are more thorough guidelines on using PhD or Shift in the graph below.
- The program has 10 weeks of training focused on getting more explosive, plus a 3-week strength phase that can be used to get a quick boost before repeating the program if necessary.
- The workouts include jump practice, sprinting, plyometrics, and strength training. The strength work in the 10-week shift phase is minimal and very strategic. Warmup, stretching, and therapeutic exercises are also included.
- The schedule consists of 2-4 workouts per week and a therapeutic routine that can be done daily if needed. The amount of training allows athletes to spend some time playing their sport as well.
- The program is repeatable, so you can use it for as long as you need.
- Instructional videos for each exercise are included.
- The price is $50. After payment you will get a download link via email.
If you are unsure about using Shift or PhD, use the graph below to make the decision (click for clear view). Height, weight, deep squat max, and maximum approach vertical are required. Plot a point on the graph using relative vertical and relative strength. The side of the line the point falls on shows which program should be used.
Bodyweight Program
- This 8-week program is designed for three categories of people: (1) Kids who have not gone through puberty and should be focused on explosive activity rather than lifting weights. (2) People who do not have access to gym equipment. (3) People who are new to strength training and do not yet have the mobility for quality deep squatting. (See the goblet squat test in the video below.)
- This program is comprehensive. The workouts include jumping, sprinting, plyometrics, and strength training. Warmup, stretching, and therapeutic exercises are also included.
- The schedule consists of three workouts per week and a therapeutic routine that can be used as needed. The amount of training allows athletes to spend some time playing their sport as well.
- Instructional videos for each exercise are included.
- The price is $50. After payment you will get a download link via email.
Use the video below to determine if you have the mobility for quality deep squatting. If not, use the body weight program until mobility improves. Then you can use Level Up.
