Okay, you're legs are already very strong. But if you've only been doing weight training, you are probably wondering why you can't jump. We have to transform those slow-twitch muscle fibers into fast twitch explosive ones. You're ready for some hard 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 15, 18, 20 (speed)
2. Calf Raises - 3 sets x 30
3. Lunges - 3 sets x 20
4. Leg Presses - 3 sets x 20
5. Presses - 2 sets x 25
6. Shrugs - 2 sets x 25
Jumping - Tuesdays, Fridays
1. Depth Jumps - 2 sets x 20
2. Box Jumps - 2 sets x 20
3. Reactive Jumps - 2 sets x 10
4. Depth Tuck Jumps - 2 sets x 10
5. Depth Jump 360s - 2 sets x 10
6. Box Jump 180s - 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 20
2. Hip Flexors - 2 sets x 30
3. Lunges - 3 sets x 20
4. Leg Extensions - 2 sets x 20
5. Shrugs - 2 sets x 20
6. Presses - 2 sets x 20
Jumping - Tuesdays, Fridays
SUPER SPEED AND MAX HEIGHT
1. Depth Jumps - 2 sets x 25
2. Side to Side Box Jumps - 2 sets x 25
3. Depth Jump 360s - 2 sets x 10
4. One Leg Depth Jumps - 2 sets x 10
5. Stair Jumps - 2 sets x 30
6. Box Jumps - 2 sets x 30
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. Presses - 2 sets x 20
6. Shrugs - 2 sets x 20
Jumping - Tuesdays, Fridays
1. Depth Jumps 180s - 2 sets x 20
2. Box Jumps - 2 sets x 20
3. Knee-ups - 2 sets x 30
4. Burnouts - 2 sets x 300
5. Toe Touches - 2 sets x 20
6. Side to Side Depth Jumps 180s- 2 sets x 20