Fitness

Dwyane Wade's On-Court Skills and Weight Room Training

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http://magazine.stack.com/TheIssue/Article/7091/Dwyane_Wades_OnCourt_Skills_and_Weight_Room_Training.aspx




How To Increase Your Vertical Jump...

Weeks 1-3 STRENGTH TRAINING

Weights - Mondays, Thursdays

1. Squats/Jumps - 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps - 3 x 10, 30 mini-hops after each set

3. Lunges/Jumps - 3 x 10, 10 one leg jumps after each set

4. Presses - 2 x 20 (quickly as possible)
5. Shrugs - 2 x 15 (quickly as possible) 

Jumping - Tuesdays, Fridays

1. No Arm Jumps - 2 sets x 15
2. One Leg Hops - 2 sets x 10 (each leg)
3. Squat Jumps - 2 sets x 20
4. Tucks - 2 sets x 20
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 25

Weeks 4-9 SPEED WORK 

Weights - Mondays, Thursdays

1. Squats/Jumps - 3 sets x 10 - 30 touch jumps
2. Lunges/Jumps - 3 sets x 10 - 10 lunge jumps
3. Calf Raises - 3 sets x 10 - 50 mini-hops
. Leg Presses - 2 sets x 20 (do quickly)
5. Presses - 2 sets x 10
6. Shrugs - 2 sets x 10 

Jumping - Tuesdays, Fridays

1. Squat Jumps - 2 sets x 50
2. Laundry Jumps - 2 sets x 20
3. Chair Jumps - 2 sets x 20
4. Stair Jumps - 3 sets (one stair at a time)
5. Slow Squats - 1 set x 10
6. Calf Hops - 3 sets x 40

Weeks 10-15 - POWER WORK 

Weights - Mondays, Thursdays

1. Squats - 3 sets x 8
2. Calf Raises - 3 sets x 10
3. Leg Presses - 3 sets x 10
4. Leg Extensions - 2 sets x 20
5. Lunges - 3 sets x 10 

Jumping - Tuesdays, Fridays

1. Line Jumps - 5 minutes
2. Squat Jumps - 2 sets x 75
3. Chair Jumps - 2 sets x 30
4. Depth Jumps - 2 sets x 15
5. Box Jumps - 2 sets x 20
6. Reactive Jumps - 2 sets x 15

Source:
http://www.criticalbench.com/increase-vertical-jump.htm