GOALS / VERTICAL JUMP
GOAL
Jumphigher.
The Athlete Made Easy Program is one simple 8-day cycle you repeat: two jump days, four lift days, two mobility days — holds every single day. Add a little weight each cycle and watch your best jump climb. Built by a pro dunker who trains on it himself.
Jump every four days — two real jump days per cycle, and you log your best jump every time. Day one is your baseline.
Strength underneath it — cleans, squats, deadlifts, single-leg work. Same lifts every cycle; when all the reps are clean, add weight.
Holds every single day — 30-second tendon holds keep knees and ankles healthy while the jumping and lifting do their work.
IN THE APP · NO CARD
CH.02HOW AME BUILDS IT— EVERY STEP POINTS AT THE NUMBER
01
Start the cycle
Day one is a jump day — your best jump that session is your baseline. Then lift, stretch, and come back around every eight days.
02
Add a little every cycle
Every lift has a simple rule: all reps clean, add weight next cycle. No percentages to compute, no guesswork — the app tracks it.
03
Watch the number climb
You jump at max effort every four days, so your chart fills itself in. The month-over-month trend is the proof it's working.
CH.03PLANS & PROGRAMS— PICK ONE AND GO
Plans & programs for vertical jump
All goals →
PLAN1 PROGRAMS · 14 WKSAthlete Made Easy
One 8-day cycle, repeated: jump, lift, stretch - and holds every day.
GOAL: Jumping
PROGRAM14 WKSAthlete Made Easy Program
One simple 8-day cycle you repeat: two jump days, four lift days, two stretch days - and holds every single day. Add a little weight each cycle, and log your best jump every jump day so you can watch the number climb. Simple on purpose: easy to follow, easy to stick with. This is the exact cycle Connor trains on himself.
TARGET: Jumping