Phi Slamma Jamma Program

[jvaran]

Here's a pretty good workout program that some people might be interested in. It's called Phi Slamma Jamma and is used by the NFL, NBA, and MBA. It's a set of mostly plyometric exercises designed to improve vertical jumping (great for jump kicks!), but also improves leg strength/power, builds the core and can be a pretty good cardio workout if you don't take breaks between sets. They claim it can improve vertical by 4-8".

You're supposed to do this twice per week, with 72 hours between the two to let the legs rest. So something like a Mon/Thu or Tue/Fri schedule works best. On the off days, try not to strain your legs too much as the plyometrics can put a lot of stress on them. It's an 8 week program. After you complete it, the idea is to take 10 days off from it, then do it again but only do weeks 4-8. You can repeat this cycle as often as you want, but increase the weights and height of the boxes. For the ones with weights, the goal is to eventually get to 1/2 your body weight. Also note that the order of the exercises is important to help minimize injuries.

Warmup before the workout: 1/4 mile run, then 2 min. of jump rope
Cooldown after the workout: 1/4 mile run, then 2 min. of jump rope, then stretch legs, especially the calves.

In between the warmup and cooldown, here is the schedule (descriptions of each exercise are below):


WEEK 1

-Perform 2 sets of Squat Lunges (10 repititions each set)

-Perform 2 sets of Step-ups (10 repetitions each set)




WEEK 2

-Perform 1 set of Lateral Cone Hops (15 jumps)

-Perform 1 set of Skipping Jumps (25 yards)

-Perform 1 set of Rim Jumps (15 jumps)

-Perform 2 sets of Squat Lunges and 2 sets of Step-ups (same repetitions as in week 1)




WEEK 3

-Perform 1 set of Lateral Cone Hops

-1 set of Bounding (25 yards)

-1 set of Skipping

-1 set of Box Jumps (10 jumps)

-2 sets of Rim Jumps

-2 sets of Squat Lunges

-2 sets of Step-Ups

For Skipping, Rim Jumps, Squat Lunges, and Step-Ups, do the same amount of repetitions as described in the earlier weeks.




WEEK 4

-2 sets each of Lateral Cone Hop, Skipping, and Rim Jumps

-1 set each of Bounding and Box Jumps

-3 sets each of Squat Lunges and Step-Ups

Same Repetitions in each exercise as described in earlier weeks.




WEEK 5

-2 sets each of Lateral Cone Hop, Bounding, Skipping, Box Jumps, and Rim Jumps

-3 sets each of Squat Lunges and Step-Ups




WEEK 6, 7 AND 8

-2 sets each of Lateral Cone Hops, Bounding, Box Jumps, and Rim Jumps

-3 sets of skipping

-3 sets each of Squat Lunges and Step-Ups

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Vertical Leap Exercise #1: LATERAL CONE HOP

Jump over a cone or similar object from side to side spending as little time on the ground as possible.



Vertical Leap Exercise #2: BOUNDING

Jump forward with both feet from a standing position. Bound forward immediately upon landing. Try to leap for both height and distance.



Vertical Leap Exercise #3: SKIPPING

Skip forward with exaggerated high knee action.



Vertical Leap Exercise #4: BOX JUMPS

Jump down from a box or platform 2-3 ft. high. Jump high in the air in explosive reaction. Get back on the box. Repeat.



Vertical Leap Exercise #5: RIM JUMPS

Jump as high as possible toward a basketball rim or similar target. Jump back up immediately upon landing. Spend as little time as possible on the ground.



Vertical Leap Exercise #6: SQUAT LUNGES

Beginners and under 16 use no weights. Do only body weight. Advanced athletes use a barbell or 2 dumbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Carry the dumbell or barbell behind your neck on the shoulders. Step forward, bending your right knee and forming a 90% angle between your right knee and your right thigh, with your left knee touching the ground. Stand up, repeat with the left foot.



Vertical Leap Exercise #7: STEP-UPS

Use a sturdy 12" box. Beginners and under 16 use no weights - only body weight. Advanced athletes use a barbell or 2 dumbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Step up on to a box with your right foot. Come down, repeat with your left foot.

[lmgrahamdc]

Very interesting John, is there a website detailing some of these exercises?  Thanks Leslie (Okay I saw the descriptions, but any details of the numbers? and is a rim jump as if you are going for the basketball rim?) thanks

[jvaran]

The numbers are defined in the week-by-week descriptions (they change each week). Rim jumps are like jumping up standing next to a wall, arm reaching up. Those descriptions are from the website, so the descriptions don't get any better Although you might be able to search on the name of the program (Phi Slamma Jamma) and find other websites about it. If you want, I can show you the different exercises on Saturday, though.

[lmgrahamdc]

Well, once we figured out what squat lunges were....Scott S. gave us a real pylometric definition of the movement.  Don't know about you guys, but my calves were definitely burning.... .  So sat. when Austin is down, we'll do the next set! (We're gearing off Wed and Sat.).  Take care Leslie

[jvaran]

I've been doing a Tues/Friday routine myself....I'm finishing up week #4 this week. The two weight-bearing exercises shouldn't be plyometric, I believe (the squat lunges and step-ups ). All the jumping that you start adding in week #2 takes care of the plyometrics. That's also why the order is important - you don't want to do the plyometrics AFTER the weight-bearing exercises. Trust me, I did that one day - I think I'm lucky I didn't injure anything!