Joe DeFranco 6 week vertical program for basketball (NCAA DII)

[skillz17]

Want to increase my overall explosiveness and work on my vertical so i'll be committed to this for the next 6 weeks. Program is done on Mon-Thu basis, Monday being a strength day and Thursday being a speed day. Will incorporate upper body workouts on Tue/Fri, nothing too much, some basic shoulder/triceps/core workouts. First day was a bit light, wanted to prepare the legs and core for the upcoming workout.
Starting vertical is 33". I don't want to gain more hops as much as i'd like to increase reaction speed, this is a program well design for that but my guess is i will get couple of inches to my existing vert. If i could go up to 37" that would be real good indeed.

Week 1 - Mon:
A. Warm up - 2 sets of pogo jumps with 2 court lengths of static hip flexor stretch

B. Trap Bar Deadlift of 4" box
1st set of 5 reps at 115lbs
2nd set of 5 reps at 165lbs
3rd set of 5 reps at 215lbs
4th set of 5 reps at 275lbs

C. Bulgarian Split Squats - 3 sets of 8 reps for each leg with 65lbs added weight

D. Reverse Hyperextensions - 1st set of 10 reps at 90lbs
2nd set of 10 reps at 110lbs
3rd set of 10 reps at 130lbs
4th set of 10 reps at 130lbs

E. Weighted Swiss ball crunches - 4 sets of 15 reps with a 25lbs weight

[skillz17]

Upper body today, nothing too much, emphasis is on legs and core.

A. Warm up - few sets of flat bench press up to 185lbs and some pull ups, couple of sets.

B. Positive incline dumbell press :
1st set of 10 reps @ 40lbs dumbells
2nd set of 10 reps @ 45lbs dumbells
3rd set of 10 reps @ 50lbs dumbells
4th set of 10 reps @ 55lbs dumbells

C. Triceps push-down (scale of 1-15):
1st set of 12 reps @ 10
2nd set of 12 reps @ 11
3rd set of 12 reps @ 12
4th set of 12 reps @ 13

D. Lat pulldowns:
1st set of 12 reps @ 100lbs
2nd set of 12 reps @ 125lbs
3rd set of 12 reps @ 150lbs
4th set of 12 reps @ 150lbs

D. Dumbell shrugs:
1st set of 10 reps @ 45lbs dumbells
2nd set of 10 reps @ 40lbs dumbells
3rd set of 10 reps @ 55lbs dumbells
4th set of 10 reps @ 60lbs dumbells

E. Incline crunches - 3 sets of 30 reps with a 45lbs weight

[TheWhiteFlight]

Finally a basketball log! I'll definately be checking in to see what defranco has you doing, especially since I'm also doing vert training right now. Currently my vert is 31 but I would like to get around the 35 mark. Good luck bro.

[skillz17]

Finally a basketball log! I'll definately be checking in to see what defranco has you doing, especially since I'm also doing vert training right now. Currently my vert is 31 but I would like to get around the 35 mark. Good luck bro.

Thx man. My primary aim is to increase explosiveness and general leg/glute/core strength but increase in vertical will come as a by-product of course.
If i could get to 36", 37" that would be great but even having instant reactions with my current vert would be a good thing by itself too. Of course no increase at all is less likely to happen.
Rest day today, speed day tomorrow.

[skillz17]

Thursday - emphasis on the whole day is speed

A. Warm up:
Pogo jumps + static hip flexor stretch

B. Parallel box squats (each set is to be performed in 2 seconds or faster):
1st set 2 reps @ 135lbs (warm up)
2nd set 2 reps @ 155lbs (warm up)
3rd set 2 reps @ 170lbs
4th set 2 reps @ 190lbs
5th set 2 reps @ 190lbs
6th set 2 reps @ 190lbs
7th set 2 reps @ 190lbs
8th set 2 reps @ 190lbs

C. Dumbell swings
1st set of 8 reps each arm, 35lbs dumbell
2nd set of 8 reps each arm, 40lbs dumbell
3rd set of 8 reps each arm, 45lbs dumbell

D. Reverse Hyperextensions
1st set of 10 reps @ 90lbs
2nd set of 10 reps @ 110lbs
3rd set of 10 reps @ 130lbs

E. Ab workout - parallel bench leg raises
3 sets of 20 reps, 30s rest between sets

Was tired, but felt really good, upper body tomorrow and week one is done. Going to try and increase the weights for every exercise in both strength and speed days.

[mean710]

Thanks for your posts. They are really very cool, very wonderful

[TheSoldier]

oh damn

your an ncaa athlete? what high school did you go to?

[skillz17]

Friday - upper body

A. Bench overhead press:
1st set of 10 reps @ 95lbs
2nd set of 10 reps @ 115lbs
3rd set of 7 reps @ 135lbs

B. Triceps rope pull downs (1-15 scale):
1st set of 10 reps @ 7
2nd set of 10 reps @ 9
3rd set of 10 reps @ 10

C. Positive incline dumbell press:
1st set of 12 reps @ 40lbs dumbells
2nd set of 12 reps @ 45lbs dumbells
3rd set of 12 reps @ 50lbs dumbells

D. Dumbell shrugs:
1st set of 12 reps @ 40lbs
2nd set of 12 reps @ 50lbs
3rd set of 12 reps @ 60lbs

E. Dumbell side lateral raises:
1st set of 10 reps (each arm) @ 25lbs dumbells
2nd set of 10 reps @ 30lbs
3rd set of 10 reps @ 25lbs

Weekend off, back in the gym on Monday.


oh damn

your an ncaa athlete? what high school did you go to?

I went to high-school in Europe.

[TheWhiteFlight]

Strong first week. Are you trying to put on any weight with this program? And are you still playin ball throughout it or taking some time off?

[skillz17]

Strong first week. Are you trying to put on any weight with this program? And are you still playin ball throughout it or taking some time off?

Not really. My main objective is to increase my reaction time and explosiveness, if in the process i gain couple of pounds that would be great but i am not eating for bulking, mainly to maintain my current weight.
After every lower body workout i do dribbling drills and shooting to keep my legs active after the workout. Nothing too hard, just a light bball workout.

[euroballer5]

Did you get a scholarship to play college basketball?And what country do you come from?

I'm asking cause I'm european and I'd like to play college ball.

Other than that keep working hard on your vert.

[madhandles1234]

Skillz17,
Do you have a link to the program ?
thanks in advance

[GROOVYP]

Finally a basketball log! I'll definately be checking in to see what defranco has you doing, especially since I'm also doing vert training right now. Currently my vert is 31 but I would like to get around the 35 mark. Good luck bro.

what do you do for your vert training