Kelly Baggett’s Vertical Jump Bible Final Results

Here are my results after completion of Kelly Baggett’s Vertical Jump Bible Novice Plyometrics and Weight Training routines (12 weeks). I followed the plyometrics routine to the T and only made some minor changes to the weight training routine. I was eating a calorie deficit diet (cutting) so my strength gains were minimal at best. My previous experience with plyometrics was basically doing a couple of exercises before weights or after sprint training – I’d never done a full-on program like Kelly Baggett’s Vertical Jump Bible. Anyway, here are my relevant results:


Key Performance Indicator

Standing Vertical Jump increased from 52cm (20.5”) to 60cm (23.6“)


Strength (all raw 1RM estimates)

Squat increased from 103kg (est. from 100kgx2) to 105kg (est. from 90kgx6)
Squat to Bodyweight ratio increased from 1.23xBW to 1.31xBW

Deadlift increased from 170kg (est. from 165kgx2) to 175kg (est. from 160kgx4)
Deadlift to Bodyweight ratio increased from 2.02xBW to 2.19xBW

Bench Press decreased from 85kg to 82kg (est. from 75kgx4)
Bench Press to BW ratio increased from 1.01xBW to 1.03xBW

Body Composition

Bodyweight decreased from 84kg to 80kg
Bodyfat decreased from 14.7% to 9.1%

Vertical Jump Bible - Lower Weights/Sprints/Plyometrics Week 12B

Plyometrics

1-leg Slalom Jump - 3x30 per leg
1-leg Speed Hop - 3x10
On-box Jump (70cm) - 3x5
Low Squat Ankle Jump into shock lunge - 3x5 per leg
High Depth Jump (70cm) - 3x5
Leap Frog Jumps  - 3x12
 
Speed

3x10m
3x20m
3x30m 

Felt 'slowish' today - again not the best conditions for sprinting (chilly weather and slightly wet grass)




Weights

Platform Deadlifts (8"raised platform) - 4x4 @ 130kg
Regular Deadlift - 2x4 @ 140kg
BB Bulgarian Split Squat - 3x8 @ 37.5kg

130kg of the platform felt reasonably easy. 140kg of the floor felt much tougher than 137.5kg did last week - might've been fatigue showing from the additional speed training this week?

Vertical Jump Bible - Lower Weights/Plyometrics Week 12A

Plyometrics


1-leg Slalom Jump - 3x30 per leg
1-leg Speed Hop - 3x10
On-box Jump (70cm) - 3x5
Low Squat Ankle Jump into shock lunge - 3x5 per leg
High Depth Jump (70cm) - 3x5
Leap Frog Jumps  - 3x12


A bit below par - it's probably because of my lack of activity this past week having to sit and study most of the day (damn muscle creep!).


Weights

Squat - 4x4 @ 85kg
1/4 Squat - 2x4 @ 117.5kg
Pull Throughs - 4x6 with Purple and Orange PowerBand

Went OK - Squats were a bit slow. I thought...

Vertical Jump Bible - Lower Weights/Sprint/Plyometrics Week 11B

Plyometrics

1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps  - 3x25m

All went solidly, despite the very chilly weather.


Speed

4x5m
4x10m

2x20m

Cut this a bit short again because of chilly weather high plyometrics volume this week (as per Kelly Baggett's program).


Weights

Platform Deadlifts (8"raised platform) - 4x4 @ 127.5kg
Regular Deadlift - 2x4 @ 137.5kg
BB Bulgarian Split Squat - 3x8 @ 36kg
Single Leg Calf Raises - 3x20 @ BW

Platform Deadlifts felt easier than last week and BSS were more comfortable.

Vertical Jump Bible - Lower Weights/Sprint/Plyometrics Week 11A

Plyometrics

1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps  - 3x25m


All went solidly.


Speed

3x15m
1x30m

Cut this a bit short because it was very chilly and my hamstring was cramping up a little after the first 30m, didn't want to take any risks.


Weights

Back Squat - 4x4 @ 82.5kg
1/4 Squat - 2x4 @ 115kg
Pull Throughs - 4x6 with Purple and Orange PowerBand

Was much better than last weeks effort (I left a 2hr gap between the sprints/plyos and weights as I was feeling very fatigued before hitting the weights last week).