\u26BDATTENTION ATHLETES\nIf you want to dunk, get faster, get bouncy, while maintaining stamina. You've come to the right place. Recommend sport - Football, American Football, Basketball, Volleyball\n\nREQUIREMENTS\n\uD83C\uDFCB\u200D\u2642\uFE0FDUMBELLS: This program mainly edited to dumbells so that everyone can do this. Therefore, no machines (except Leg extention and Leg curl but you can always change that to Lunges... ETC)\n\n\u23F3TIME: 5 Month, 6 days a week, 2-3 Hours a day, and recommend for off season athletes.\n\n\uD83C\uDD99\uFE0F LEVEL: Beginner friendly program, unless you've been building leg muscle for 1-2 months,\nthen you can skip to Month #2\n\n1\uFE0F\u20E3Month #1: Hypertrophy. focusing on building as much muscle mass, to improve muscle endurance and avoid injury later on. Getting Stiffer/Healthy tendons is also vital. To get that healthy tendons you must do tendon specific isometric. Vital that you don't skip this month or you'll go to Snap City\n\n2\uFE0F\u20E3Month #2: Max Strength, gaining as much strength as possible to increase force production when jumping. Important note, to do Plyometrics to convert Strength into actual performance. Specificity exercise is key.\n\n3\uFE0F\u20E3Month #3: Power Training, simply combining Plyos and lifting to generate force faster or Rate of Force Development (RFD)\n\n4\uFE0F\u20E3Month #4: Elasticity, lower down the intensity. Just Jump as much as you can and do extra plyos. We will get really bouncy from this month\n\n5\uFE0F\u20E3Month #5: Taper, just a cherry on top, make the training very general. lower volume, lower intensity, now this is the month you'll see massive results\n\n\uD83D\uDFE5Side Session: Contrast Training, you can put this session along side other month, like you can combine Max Strength with this. Basically, Lifting loads then do plyos that have biomechanically same movement\n\nWeek for Month #1\nMonday - Leg Hypertrophy + HIIT\nTuesday - Zone 2 Long Distance + Mobility\nWednesday - Rest Day / Upper Body\nThursday - Zone 2 Long Distance + Mobility\nFriday - Contrast Training + HIIT\nSaturday - Zone 2 + Mobility\n\nWeek for Month #2\nM - Plyos + Max Strength + HIIT\nT - Zone 2 Long Distance + Mobility\nW - Plyos + Upper Body + HIIT\nT - Zone 2 Long Distance + Mobility\nF - Contrast Training + HIIT\nS - Zone 2 Long Distance + Mobility\n\nWeek for Month #3\nM - Plyos + Power + HIIT\nT - Zone 2 Long Distance + Mobility\nW - Plyos + Upper Body + HIIT\nT - Zone 2 Long Distance + Mobility\nF - Contrast Training + HIIT\nS - Zone 2 Long Distance + Mobility\n\nWeek for Month #4\nM - Contrast Training + HIIT\nT - Zone 2 Long Distance + Mobility\nW - Plyos + Upper Body + HIIT\nT - Zone 2 Long Distance + Mobility\nF - Elastic + HIIT\nS - Rest Day\n\nSchedule Structure is based on, High-Low schedule for example\nM - High Intensity\nT - Low Intensity\nW - High Intensity\nT - Low Intensity\nF - High Intensity\nS - Low Intensity\nSo you don't wreck up your Nervous System, which can leads to Slower Reflex, reduced coordination and even power. Dont have to worry about this though I already structured everything.\n\nOther thing you have to consider Check List:\n\u2705 Jump Technique\n\u2705 Sprint Technique\n\u2705 Good Lifting Form\n\u2705 Proper Weight\n\u2705 Download Strava\n\u2705 Balance Diet\n\u2705 7-9 Hours of Sleep\n\nYou can also play around little bit with the schedule. For example Month #3: Power, you might replace Upper Body with Max Strength, because to you \"Upper Body\" isn't relevant for your Sport. Same with Zone 2 Cardio, if you think stamina is not important for you, then change it to your target for ex. Plyos. I'm simply giving you a schedule that balance all aspect in one week. It's up to you to adjust to relate with your target and needs

Volleyball / Basketball Vertical and Overall Stamina Training

Month #1 - Hypertrophy

Month #2: Max Strength

Month #3: Power

Month #4: Elastic

Month #5: Taper

Side Session - Contrast Training

Sport-Specific Upper Body

Zone 2 Cardio & Mobility

Plyometrics

Volleyball / Basketball Vertical and Overall Stamina Training

Month #1 - Hypertrophy

Run

Romanian Deadlift

Lever Seated Leg Curl

Lever Leg Extension

Hip Thrust

Standing Calf Raise

Sit

Dumbbell Split Squat

Dead Hang Stretch

Run

Month #2: Max Strength

Run

Squat

Romanian Deadlift

Dumbbell Bulgarian Split Squat

Hip Thrust

Standing Calf Raise

Sit

Dumbbell Split Squat

Run

Month #3: Power

Dumbbell Power Clean

Dumbbell Jumping Squat

Dumbbell Split Jump

Dumbbell Clean and Press

Month #4: Elastic

Dumbbell Power Clean

Quarter Squat

Skater Hops

Shuffle Hops

Tuck Jump

Jump Squat

Depth Jump to Hurdle Hop

Forward Jump

Squat Hold Calf Raise

Dumbbell Squat Hold Calf Raise

Sit

Month #5: Taper

Run

Dumbbell Power Clean

Romanian Deadlift

Quarter Squat

Hip Thrust

Standing Calf Raise

Side Session - Contrast Training

Squat

Jump Squat

Dumbbell Bulgarian Split Squat

Bulgarian Jump Squat

Romanian Deadlift

Forward Jump

Hip Thrust

Broad Long Jump

Standing Calf Raise

Jump Squat

Sport-Specific Upper Body

Dumbbell Bench Press

Plyo Push Up

Bent Over Row

Seated Shoulder Press

Pike Push up

Overhead Triceps Extension

Hammer Curl

Over Bench Revers Wrist Curl

Run

Zone 2 Cardio & Mobility

Standing Hamstrings and Back Stretch

Run

Plyometrics

Jump Squat

Tuck Jump

Depth Jump to Hurdle Hop

Forward Jump

Skater Hops

Shuffle Hops

Workouts in program

Month #1 - Hypertrophy

Month #2: Max Strength