Author / Cali Hinzman

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!

Share this article

Cali Hinzman

A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.



  1. […] Join our Wade’s Army Team Women More Likely To Tear Their ACL Power Athlete Radio – Episode 25 […]

  2. Ingo B on September 15, 2013 at 5:17 pm

    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 on September 16, 2013 at 1:53 am

    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 on September 16, 2013 at 5:40 am

    RE: Supertraining – Siff

  5. Denny K on September 16, 2013 at 11:19 am

    Get the one with Yuri!

  6. Ingo B on October 17, 2013 at 2:28 pm

    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.

  7. Dylan on March 5, 2015 at 12:25 am

    Would you guys mind posting the Bulgarian template you used?

  8. […] Old School Listen: Power Athlete Radio – Episode 25 […]

Leave a Reply Cancel Reply


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.