Kobe-Inspired Plyo Program

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Kobe Bryant's vertical explosiveness and championship-hoarding level of play are no accident. His extraordinary hops and handful of rings are the result of years spent working with ATTACK Athletics owner Tim Grover and performing his plyometric training.

Get similar straight-up results with this six-week Kobe-inspired, equipment-free vert training program.

 

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Kobe Bryant's vertical explosiveness and championship-hoarding level of play are no accident. His extraordinary hops and handful of rings are the result of years spent working with ATTACK Athletics owner Tim Grover and performing his plyometric training.

Get similar straight-up results with this six-week Kobe-inspired, equipment-free vert training program.

Day 1: Vertical Plyos
EXERCISE Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Jump Rope 2x50 2x50 2x50 2x50 2x50 2x50
Squat Jumps 2x5 2x6 2x7 3x5 3x6 3x7
Single-Leg
Jumps
2x5 each leg 2x6 each leg 2x7 each leg 3x5 each leg 3x6 each leg 3x7 each leg
* Rest 90 seconds between sets
Day 2: Lateral Plyos
EXERCISE Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Jump Rope
(side-to-side)
2x50 2x50 2x50 2x50 2x50 2x50
Two-Leg
Lateral Hops
2x5 each side 2x6 each side 2x7 each side 3x5 each side 3x6 each side 3x7 each side
Single-Leg
Lateral Bounds
2x5 each leg 2x6 each leg 2x7 each leg 3x5 each leg 3x6 each leg 3x7 each leg
* Rest 90 seconds between sets

 


Photo Credit: Getty Images // Thinkstock