Kobe-Inspired Plyo Program
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 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 |
Squat Jumps | 2×5 | 2×6 | 2×7 | 3×5 | 3×6 | 3×7 |
Single-Leg Jumps |
2×5 each leg | 2×6 each leg | 2×7 each leg | 3×5 each leg | 3×6 each leg | 3×7 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) |
2×50 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 |
Two-Leg Lateral Hops |
2×5 each side | 2×6 each side | 2×7 each side | 3×5 each side | 3×6 each side | 3×7 each side |
Single-Leg Lateral Bounds |
2×5 each leg | 2×6 each leg | 2×7 each leg | 3×5 each leg | 3×6 each leg | 3×7 each leg |
* Rest 90 seconds between sets |
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Kobe-Inspired Plyo Program
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 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 |
Squat Jumps | 2×5 | 2×6 | 2×7 | 3×5 | 3×6 | 3×7 |
Single-Leg Jumps |
2×5 each leg | 2×6 each leg | 2×7 each leg | 3×5 each leg | 3×6 each leg | 3×7 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) |
2×50 | 2×50 | 2×50 | 2×50 | 2×50 | 2×50 |
Two-Leg Lateral Hops |
2×5 each side | 2×6 each side | 2×7 each side | 3×5 each side | 3×6 each side | 3×7 each side |
Single-Leg Lateral Bounds |
2×5 each leg | 2×6 each leg | 2×7 each leg | 3×5 each leg | 3×6 each leg | 3×7 each leg |
* Rest 90 seconds between sets |