As with any conditioning program, you should consult your physician to make sure you're capable of
performing these exercises safely. We take no responsibility for any injury that you may sustain in your
personal training. We provide these training guidelines for you to use with YOUR own discretion.
When using this program as a training guide, you must remember to listen to your body. If something is
painful, you should discontinue what you are doing and take some time to rest and recover. However, when
training intensely, you may feel discomfort as you push your muscle to its point of fatigue. So keep in mind
that there is a very important difference between the pain of injury and the discomfort of proper training.
The workouts in this handbook are designed to encompass the Shot Science Vertical Leap philosophy of the
“Four Pillars” of Jumping. By building a strong foundation in Mobility, Stability, and Strength, you’re able to
fully reach your potential when you begin training for Power. Don’t skip ahead, you’re only holding yourself
back!
This 12 week program should serve as a “Jumping Off Point” for your Vertical Training. Once you graduate
from this workout schedule, you can move on to the next workout plan that will include new exercises and
goals. Stay tuned!
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