Okay, you haven't trained much before and you can't squat your own weight. You probably can't get off the ground very high and you're sick of people dunking on you and making fun of your vertical, right? Here is your ideal program. Do the weight exercises Monday and Thursday. Do the jumping exercises Tuesday and Friday. Weekend is for rest and practise on your game. IMPORTANT!!! Quality of the exercise is MUCH more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn't!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You're vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER. Your workouts should not last more than an hour. If they are, don't rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don't increase the weights and reps, you're muscles think they don't have to get any stronger and your vertical won't get anywhere. Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly. Also, it is a good way to remember what weight and reps you use for each exercise. Measure your vertical before working out (after warming up and stretching) on each Monday. Warm up before training. You will make much better gains if your muscles are warm. Skip rope until you break a sweat. Make sure to stretch after you workout and between sets of weight training. Flexibility allows more range of motion and therefore a better vertical. Week 1-3 - STRENGTH TRAINING Weights - Mondays, Thursdays 1. Squats - 3 sets x 10 2. Calf Raises - 3 sets x 20 3. Lunges - 3 sets x 10 4. Leg Presses - 3 sets x 10 5. Leg Curls - 3 sets x 15 6. Presses - 2 sets x 25 7. Shrugs - 2 sets x 25   Jumping - Tuesdays, Fridays 1. Box Jumps - 2 sets x 20 2. Lunge Jumps (with dumbells) - 2 sets x 10 each leg 3. Slow Squats with jump at end - 1 set x 10 4. Laundry Jumps - 2 sets x 10 5. Calf Hops - 2 sets x 25 6. Rim Jumps - 2 sets x 15   Weeks 4-9 SPEED TRAINING Do each exercise with max speed. Weights - Mondays, Thursdays 1. Squat Calf Raises - 3 sets x 10 2. Hip Flexors - 2 sets x 30 3. Lunges - 3 sets x 10 4. Leg Curls - 3 sets x 15 5. Leg Extensions - 2 sets x 20 6. Shrugs - 2 sets x 10 7. Presses - 2 sets x 10   Jumping - Tuesdays, Fridays SUPER SPEED AND MAX HEIGHT 1. Squat Jumps - 2 sets x 25 2. Mini-Hops - 1 set x 100 3. One leg jumps - 2 sets x 15 each leg 4. One leg stair jumps (one stair at a time) - 3 sets each leg 5. Chair Jumps - 2 sets x 15   Weeks 10-15 PLYOMETRICS Weights - Mondays, Thursdays 1. Squats - 3 sets x 10 2. Lunges - 4 sets x 10 3. Calf Raises - 3 sets x 15 4. One leg Leg Extensions - 2 sets x 15 5. One leg Leg Curls - 3 sets x 15 6. Presses - 2 sets x 10 7. Shrugs - 2 sets x 10   Jumping - Tuesdays, Fridays 1. Rim Jumps - 2 sets x 50-75 2. Lunge Jumps - 2 sets x 10 3. Squat Jumps - 2 sets x 20 4. One leg bounding - 2 sets x 20 5. Chair jumps - 2 sets x 20 6. One-leg stair jumps (2 at a time) - 3 sets each leg   After this, you should be able to squat your own body weight. If so, move on to the next schedule. REMEMBER: The reps are guidelines only. You must progress as quickly as you can. Progression is the key. Try to increase the reps by 5 or more every week.   Good luck!