Super Vertical Increase 69

SVI69 is basically the ultimate jump program.  It means Super Vertical Increase, and 69 refers to the amount of days it takes.  So SVI69 does not guaranty an incredible amount of vertical increase, but if you eat the proper nutrition, get the right amount of sleep, and of course use SVI69 then you should see the best amount of progress.  If you have excess fat it'll be harder to jump high.

SVI69

45 second Stretch-While standing up, bend over and hold your toes for 30-45 seconds.  Sit down with your legs in front of you and touch your toes for 30 seconds.
 Warm up-Jump rope for 3-5 minutes.  The alternate is running for 3-5 minutes.


Stretch the same way again.

Endurance-Sets of 10-20 squats 2 sets.  Then sets of 20-30 squats 2 sets.  Then sets of 30-40 squats 2 sets.  Then sets of 40-50 squats 5 sets.  Then sets of 40 squats 2 sets.  Then sets of 30 squats 2 sets.  Then 20 squats 2 sets.  10 squats 2 sets.

Then sets of 20 lunges 2 sets.  Then sets of 20 lunges sets of 4.  Then sets of 30 lunges sets of 4.  Then sets of 30 lunges sets of 6.  Then sets of 10 lunges 5 sets.

Short version- Sets of 10 squats 5 sets.  Sets of 20 squats 5 sets.  Sets of 30 squats 5 sets.  Sets of 20 squats 5 sets.  Sets of 10 squats 5 sets.  

Strength- Squat with a reasonable amount of weight in dumbbells.  Sets of 30 squats 6 sets or max.  Sets of 30 lunges 6 sets or max.

Staying toned or getting toned- Do sets of 10-20 push ups 5-10 sets.  One set of max pushups.  Sit ups do sets of half of max 5 sets.  Do sets of 5 pull ups 10 times and 1 set of your max.

1. The first thing you will want to start with is a warm up and you also want to stretch for a short period.  I suggest jump roping because you are repeatedly jumping, and it is cardiovascular.  Another thing that would work is simply running for a few minute or a set distance.  It does not have to be to far or long.  The point of this is not to wear you out so stop before then.
2. Second thing is stretch.  It will maximize your vertical jump and prevent injuries on the court.
3. Endurance is important to stay in the game as long as possible, and it is a good way to warm up for your strength exercises.  It also works toward your increasing your vertical.  Squats, lunges, and squat jumps are good exercises for endurance training.
4. Strength is a large part of increasing your vertical.  If you have weights try holding them while doing lunges, squats, and if you have access to a leg press use it.  If you do not want to or do not have access to weights then the best thing to do would be jumping as high as you can repeatedly and lots of squats and lunges too.  
5. Being toned and fit is necessary if you want to jump as high as possible.  When I say fit I mean minimizing access fat.  The best way to lose access fat is not exercising, but it is not eating most of the foods you want to eat the most.  Like fats, unnatural sugars, etc.  To stay toned I suggest push ups, sit ups, pull ups, and or curling and benching if you prefer.  
6. Eating right is very important.  I mentioned it before but stay away from fats and eat a good amount of protein based of off your weight and age.

There will be a part two of this, and it will include pictures of the exercises.

If you have any questions, comments, or suggestions just leave a comment.