Hip Hops submitted by KD

The equation for jumpin higher is F=ma. The m part in this equation for 

jumping is related to the amount of weight you can lift. The a is the 

acceleration or speed. In this program the first 8 weeks will greatly 

improve the m part, and the next 4 weeks will work on that a part of the 

equation

For this program you will be lifting heavy weights

The exercises you will be doing are squats, calf raises,stepups, back 

extensions, and weighted crunches.

You can replace stepups with lunges, but stepups are a bit better

You do this program 3 days a week For the first 8 weeks you will be 

doing :

4-6 reps for squats

4-6 reps for stepups/lunges

calf raises 8-10 reps

6-8 reps for back extensions

12 reps for weighted crunches for week 1

The key here is to use enough weight so that you can do at least the 

minimum amount of reps, but not the maximum amount of reps in the range 

given. This holds for every exercise except for weighted crunches. For 

these begin at a weight where you can do 12 reps and each week add 2 

reps to this.

Every workout or every other workout try to add a bit of weight(except 

for crunches). make sure that you can still do at least 4 reps. 

Whenever you can do 6 reps easily you need to add weight.

Weeks 9-12

for weeks 9 and 10 what you're gonna do is drop the weight. Use 65-70% 

of the weight you was using in week 8 for everything except for 

crunches and back extensions. these 2 exercises you keep tryin to add weight. 

now for squats, stepups/lunges, and calf raises your gonna do 12 reps 

very explosively. this will develop your fast twitch muscles. do this 3 

times a week

For the last 2 weeks go to a park and do max height jumps at the rim. 

strive for max height. first do 15, 2 footed jumps, taking one step 

before jumping, and resting between each jump. then do 10 running jumps off 

of each leg. try to grab rim with 2 hands. do these 3 times a week.

These last 4 weeks will dramatically improve your accleration which is 

the the a part of the F=ma equation.

After finishing this you will have dramatically improved your force 

when jumping, and wihave gained at least 10 inches.