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3-Month Squat Plan for Vertical Jump

This document outlines a 3 month squat program designed to increase vertical jump. The program focuses on eccentric, isometric, and concentric squat variations over the 3 months. Each month follows a similar structure of speed work on Mondays and strength work on Fridays, progressively overloading the weight and adjusting exercise focus each week. The goal is to improve squat strength and power transfer to increase vertical leap.

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Marbs Life
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312 views5 pages

3-Month Squat Plan for Vertical Jump

This document outlines a 3 month squat program designed to increase vertical jump. The program focuses on eccentric, isometric, and concentric squat variations over the 3 months. Each month follows a similar structure of speed work on Mondays and strength work on Fridays, progressively overloading the weight and adjusting exercise focus each week. The goal is to improve squat strength and power transfer to increase vertical leap.

Uploaded by

Marbs Life
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HOW TO SQUAT TO

INCREASE VERTICAL
by Nathanael Morton

THE 3 MONTH
SQUAT GUIDE

@NATHANAELMORTONN
NathanaelMorton.com
LINKS
HOW TO TEST YOUR 1 REP SQUAT MAX

https://youtu.be/ULwJKEtMWTY

1 REP MAX CALCULATOR

https://strengthlevel.com/one-rep-max-
calculator

CHECK OUT MY VERTICAL JUMP PROGRAMS

https://nathanaelmorton.com/

FOLLOW ME ON SOCIAL:

INSTAGRAM
YOUTUBE
TIKTOK
MONTH 1
ECCENTRIC FOCUS

MONDAY (SPEED) FRIDAY (STRENGTH)

WEEK 1 6 Sets of 6 Reps w/ 60% 1RM


6-8 Second Eccentric
4 Sets of 3 Reps w/ 75% 1RM
6-8 Second Eccentric

MONDAY (SPEED) FRIDAY (STRENGTH)

6 Sets of 5 Reps w/ 65% 1RM 4 Sets of 3 Reps w/ 77% 1RM


WEEK 2 6-8 Second Eccentric 6-8 Second Eccentric

MONDAY (SPEED) FRIDAY (STRENGTH)

5 Sets of 4 Reps w/ 70% 1RM 4 Sets of 2 Reps w/ 80% 1RM


WEEK 3 6-8 Second Eccentric 5-6 Second Eccentric

MONDAY (SPEED) FRIDAY (STRENGTH)

4 Sets of 3 Reps w/ 75% 1RM 4 Sets of 2 Reps w/ 82% 1RM


WEEK 4 6-8 Second Eccentric 5-6 Second Eccentric
MONTH 2
ISOMETRIC FOCUS

MONDAY (SPEED) FRIDAY (STRENGTH)

WEEK 1 4 Sets of 6 Reps w/ 60% 1RM


4-5 Second Isometric
4 Sets of 3 Reps w/ 75% 1RM
4-5 Second Isometric

MONDAY (SPEED) FRIDAY (STRENGTH)

4 Sets of 5 Reps w/ 65% 1RM 4 Sets of 3 Reps w/ 75% 1RM


WEEK 2 4-5 Second Isometric 4-5 Second Isometric

MONDAY (SPEED) FRIDAY (STRENGTH)

4 Sets of 4 Reps w/ 70% 1RM 4 Sets of 3 Reps w/ 75% 1RM


WEEK 3 4-5 Second Isometric 4-5 Second Isometric

MONDAY (SPEED) FRIDAY (STRENGTH)

4 Sets of 3 Reps w/ 75% 1RM 4 Sets of 3 Reps w/ 75% 1RM


WEEK 4 4-5 Second Isometric 4-5 Second Isometric
MONTH 3
CONCENTRIC FOCUS

MONDAY (SPEED) FRIDAY (STRENGTH)

WEEK 1 6 Sets of 3 Reps w/ 75% 1RM


As Fast As Possible
5 Sets of 2 Reps w/ 85% 1RM
As Fast As Possible

MONDAY (SPEED) FRIDAY (STRENGTH)

6 Sets of 3 Reps w/ 80% 1RM 5 Sets of 2 Reps w/ 90% 1RM


WEEK 2 As Fast As Possible As Fast As Possible

MONDAY (SPEED) FRIDAY (STRENGTH)

6 Sets of 3 Reps w/ 50% 1RM 5 Sets of 2 Reps w/ 60% 1RM


WEEK 3 As Fast As Possible As Fast As Possible

MONDAY (SPEED) FRIDAY (STRENGTH)

6 Sets of 3 Reps w/ 40% 1RM 5 Sets of 2 Reps w/ 50% 1RM


WEEK 4 As Fast As Possible As Fast As Possible

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