Need a vertical workout

[bennett21]

Hey everyone I'm looking for a good vertical workout not involving box squats. I'm trying to gain some upper body muscle mass but also trying to improve vertical.

[Milesfree]

Hey everyone I'm looking for a good vertical workout not involving box squats. I'm trying to gain some upper body muscle mass but also trying to improve vertical.

Day A:
Practice Jumps (5 standing, 5 two step, 5 full approach, 5 off one foot)
A Power Exercise (Hang Clean, Hang Snatch, Jerk)
Two Strength Exercises (Squats, Deadlifts, Lunges, Set ups, SLDL)

Day B:
3 plyometric exercises (box jumps, line hops, truck jumps, sprints, lunge jumps)
1 supplementary strength exercise (1 leg SLDL, Lateral Lunges, Overhead squats)

This of course should all start off with a dynamic warm up and concluded with static stretching. Do 4 sets for the power/strength exercises and 3 for the plyometrics (though you can add sets each week).
After 4 weeks, take a week off, then restart, using different exercises (make sure you always include either squats or deadlifts though), set numbers and repetitions. If you do this over a few months, you'll see great results.

[bennett21]

Thanks man what do u suggest for dieting. I'm taking gainer and casein now. Trying to get at least 180 grams of protein per day