SportVertical Power
A 45-minute session for improving vertical jump. Trap bar deadlifts build the pulling strength that underpins every jump, box jumps at five sets of eight train the movement itself, step-ups and jumping lunges add single-leg power, and star jumps plus calf raises finish.
Vertical Power at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~520 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Glutes, Hamstrings, Calves, Core
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Vertical Power
- 4 × 6
- 2Box Jump5 × 8
- 4 × 10
- 4Jumping Lunge4 × 12
- 5Star Jump4 × 12
- 6Bodyweight Calf Raise4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Vertical Power
Jump training is nervous-system work: full rest between sets, quality over volume, and stop the moment height drops. Step down from the box rather than jumping down. Twice a week maximum, and never on tired legs from a leg day the day before.
Vertical Power — questions
How long does Vertical Power take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 520 kcal for an average trainee.
What equipment do you need for Vertical Power?
Bodyweight, plus a bar or bench for a few movements. The session is built around Trap Bar Deadlift, Box Jump, Dumbbell Step Up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Vertical Power suitable for beginners?
Vertical Power is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Vertical Power work?
Quads, Glutes, Hamstrings, Calves, Core. 6 exercises, starting with Trap Bar Deadlift, Box Jump, Dumbbell Step Up.
Is Vertical Power free?
Yes. Vertical Power is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Vertical Power into the GymiaFit app — free, no account tricks, no paywall.
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