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    Squats Program

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    Marbs Life
    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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    Squats Program

    Uploaded by

    Marbs Life
    119 views5 pages
    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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    Squat training

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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    119 views5 pages

    Squats Program

    Uploaded by

    Marbs Life
    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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    of 5

    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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