"YES YOU CAN!"  

Gil "Rise" Thomas R.V. SLAM DUNK Training Program
 OFF SEASON Calendar Schedule

 
This Program is designed to work every muscle in the body and take you to your genetic maximum!

Mon.
Tue.
Wed.
Thurs.
Fri.
Sat.
Sun.
Uphill Sprints 
Speed Parachute RV
Jumpsoles 
Proprioceptor RV
REST
Repeat 
Monday
Repeat 
Tuesday
Repeat 
Monday
REST
Jumpsoles 
HG Weight Belt RV
Agility Drills
-
-
-
-
-
Stability Ball RV
Power Pushup RV
-
-
-
-
-
Power Wheel Ab/Back
Plyoball Ab/Back
-
-
-
-
-

Notes:

UpHill Sprints: Do with Hypergravity Weight Belt and Jumpsoles.
Use a Speed Parachute especially if you don't have access to a hill.
Start from BEGINNER, increase be 1 set every two weeks.  After 7 weeks, do ADVANCED.
BEGINNER Sprints 
30 yards  (2 sets)
60 yards  (2 sets)
90 yards  (2 sets)

ADVANCED
50 yards  (2 sets)
75 yards  (2 sets)
100 yards (2 sets)

Exercise #5 Monday - You can do Squats, Lunges, and Step-ups on a Plyobox
for legs if you are not doing Uphill Sprints/Speed Parachute.

Remember to do all exercises with correct form.  If you get tired, stop and rest instead of doing the exercises with bad form, which can bring about negative results or muscle strains.

Vertical jump improvement can be expected as high as 10-12 inches in 3-6 months, and if continued consistently for 1 to 2 years, as high as 21 inches.