Okay, you have decent strength in your legs, but we need to build up that little more before you'll be jumping out of the gym. You're ready for a little bit of plyometrics. 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.   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 12 4. Leg Presses - 3 sets x 10 5. Leg Curls - 3 sets x 15 6. Presses - 2 sets x 10 7. Shrugs - 2 sets x 10   Jumping - Tuesdays, Fridays 1. Squat Jumps - 2 sets x 20 2. One Leg Jumps - 2 sets x 15 3. Laundry Jumps - 2 sets x 10 4. Calf Hops - 3 sets x 30 5. No Arm Jumps - 2 sets x 15 6. Chair Jumps - 2 sets x 10   Weeks 4-9 SPEED TRAINING Do each exercise with max speed. Weights - Mondays, Thursdays 1. Squats - 3 sets x 10 2. Calf Raises - 3 sets x 30 3. Lunges - 3 sets x 10 4. Leg Curls - 3 sets x 15 5. Leg Extensions - 2 sets x 15 6. Shrugs - 2 sets x 10 7. Presses - 2 sets x 15   Jumping - Tuesdays, Fridays SUPER SPEED AND MAX HEIGHT 1. Box Jumps - 2 sets x 20 2. Squat Jumps - 2 sets x 25 3. One Leg Stair Jumps - 3 sets 4. Mini-Hops - 1 set x 100 5. Lunge Jumps - 2 sets x 10   Weeks 10-15 PLYOMETRICS Weights - Mondays, Thursdays 1. Squats - 3 sets x 15 2. Lunges - 4 sets x 15 3. Calf Raises - 3 sets x 30 4. One leg Leg Extensions - 2 sets x 15 5. One leg Leg Curls - 3 sets x 15 6. Presses - 2 sets x 20 7. Shrugs - 2 sets x 20   Jumping - Tuesdays, Fridays 1. Squat Jumps - 2 sets x 50 2. Reactive Depth Jumps - 2 sets x 10 3. Chair Jumps - 2 sets x 20 4. One Leg Stair Jumps (2 at a time) - 3 sets 5. Lunge Jumps - 2 sets x 20 6. Mini-Hops - 1 set x 500