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Steve, Denny and Luke celebrate their skype friendship as they roll out Episode 25 of Power Athlete Radio.  Sit back and enjoy as the guys talk Wade's Army, Soviet vs Bulgarian methods, plyos and vertical jumps.  It's mid day Friday, it's time to get your PA Radio on and enjoy the weekend!

Show Timeline

  • 0:00 Intro and opening
  • 6:07 NorCal Team Series Recap
  • 12:27 Wade's Army
  • 17:48 Soviet vs Bulgarian Training system
  • 41:09 Blake asks: How can I increase my vert?

  • 52:20 Closing

Show Notes

Box Jumps and Vertical Jumps

Blake Keefe asks:
What lifts directly help increase your vertical jump? or What accessory work can be done to help increase my vertical jump?
Current Vertical = 24"
Goal Vertical= 30"+

Beginner's Plyo Template

  • 2 x 10 Pogo Jumps
  • 3 x 5 Prison style squat jumps - single response, from pause at bottom of quarter squat
  • 3 x 5 Rocket Jump - single response, from pause at bottom of quarter squat
  • 3 x 10 High Skip (5R / 5L) - HEIGHT - take your time going for HEIGHT!!!
  • 3 x 10 Low Skip (5R / 5L) - ARM DRIVE AND SPEED
  • 2 x 6 lunge jump - from a planted lunge position (knee on ground), jump straight up, switch foot orientation, catch in split jerk position (3R / 3L)
  • 2 x 6 scissor jump - from a planted lunge position (knee on ground), jump straight up, bring feet together under hips, return to starting orientation catching in split jerk position (3R / 3L)
  • 3 x 4 tuck jumps - multiple response, in place

Test vertical now.  Complete 1 round after warm up, and before strength 2 days for 4 weeks.  Retest.  Let me know how it goes. It should go without saying that you are trying to jump as high as you can every rep.  If you don't know what something is, Google it!

Luke Summers
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Luke Summers

Luke has been training athletes in CrossFit, Weightlifting, and Olympic Lifting since 2007. He spent 6 years pushing pencils in “Corporate America,” spending 3 of those years moonlighting as a Strength & Conditioning Coach before and after work. Luke was an athlete his whole life and played multiple sports, but his primary focus was football.He played up through college until a neck injury forced him to hang it up. He travels with the CrossFit Football staff and has coaches a variety of athletes from amateur to professional levels in football, baseball, and track.
Luke Summers
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Posted in Blog, Coaching, Featured, Mindset, Radio | Tagged , , , | 7 Comments


  1. Pingback: MONDAY, 09.16.13 | Crossfit South Bend Strength & Conditioning

  2. Ingo B

    Luke – thanks for the template. Platek, thanks for suggesting to Luke that a template should be made. When I make the Olympics, I’ll give you guys a shout out.

  3. Anders Folkesson

    You reference this book “Supertraining” alot and i figure i need to read it. But when i search for it i find two different versions. One by Mel C. Siff and one that is co-authored by Yuri Verkhoshansky. Which one do you recommend?

    I live in Sweden and cant find any european resellers so I have to order from overseas 🙂

    And as usual the show was awesome!

  4. Steve Platek

    RE: Supertraining – Siff

  5. Ingo B

    2″ improvement. When my season ends in November, I plan on revisiting this sequence using our sand court (something I should have done this time around).

    Implemented the template on squat days.

  6. Dylan

    Would you guys mind posting the Bulgarian template you used?

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