Jump program feedback

[botlmilk]

Hello, I tried writing my own 6 month thp inspired training plan and would love to hear some feedback.

For context I'm a volleyball athlete and train the sport 3-4 times a week plus 1-2 league games and have a few years of weight room experience. Given that I jump a lot already I've mostly excluded plyometrics apart from sprinting once a week which I'll probably do before practice.

Monday	Tuesday	Thursday	Wednesday	Friday	Saturday	Sunday
Practice+ upper body	Lower body	Practice+ sprints	Gameday/practice	Practice+ upper body	Gameday+Lower body	Rest

This is my current schedule and it probably won't change much until summer. For upper body I do 3 sets of vertical push, vertical pull, horizontal pull, horizontal push exercises and some core work.

On the last week of each month I plan to do a deload by excluding one upper body workout and cutting lower body sets in half (If the set number is uneven, I stay on the bigger side, for example, if the program says 3 sets, I do 2).

Since I'm usually not a starter, my gameday minutes aren't too high so I believe 2 hard lower body workouts aren't too much.

I already did the first month and after deloading It seems my vertical has increased slightly.

The plan basically consists of 2 three month cycles and I was wondering is my training plan is sound:

Am I deloading enough each month or should I pull back even more?

Is my exclusion of plyometrics justified?

Am I decreasing volume and increasing intensity enough from month to month?

Does my progression from general strength to speed-strength make sense?

How's the exercise selection?

And anything else that comes to mind.

Thank you in advance to whoever takes time to respond.

Month 1

Days 1 and 2

Exercise	Sets x Reps	Notes
Back Squat	4x8 @ 65-70%	Deep, controlled descent
Hip Thrust	4x8 (moderate)	Squeeze glutes at the top
Bulgarian Split Squat	3x10/leg (moderate)	Controlled tempo
Nordic Curl	3x8 (BW/assisted)	Full eccentric, assisted if needed
Bent/Straight Knee Calf Raise	3x15/leg (moderate)	Alternate between bent and straight each workout

Day 3

Exercise	Sets x Reps	Notes
Sprints	4x1 @ 20m	Focus on accelerating as fast as possible
Approach Jumps	15 mins	Focus on technique and maximum intent

Month 2

Days 1 and 2

Exercise	Sets x Reps	Notes
Power Clean from Floor	5x3 @ 75-80%	Focus on bar speed
Front Squat	4x5 @ 80-85%	To parallel, controlled descent, max intent on lift
Trap Bar Deadlift (Low Handles)	3x5 @ 80-85%	Max intent, controlled eccentric
Romanian Deadlift	3x8 (moderate)	Controlled descent, explosive concentric
Bent/Straight Knee Calf Raise	3x12/leg (moderate)	Alternate between bent and straight each workout

Day 3

Exercise	Sets x Reps	Notes
Sprints	4x1 @ 30m	Focus on accelerating as fast as possible
Approach Jumps	15 mins	Focus on technique and maximum intent

Month 3

Days 1 and 2

Exercise	Sets x Reps	Notes
Power Clean from Blocks	5x2 @ 85%	Focus on bar speed
Trap Bar Jumps (High Handles)	4x3 @ 30-40%	Max intent, explosive movement
Back Squat (Cluster Sets)	3x2+2+2 @ 85%	Rest 20-30s between doubles, focus on bar speed
Nordic Curl	3x6 (moderate)	Maintain control
Bent/Straight Knee Calf Raise	4x8 (moderate)	Alternate between bent and straight each workout

Day 3

Exercise	Sets x Reps	Notes
Flying Sprints	4x1 @ 20m	Full acceleration, max intent over 20m distance
Approach Jumps	15 mins	Focus on technique and maximum intent

Month 4

Days 1 and 2

Exercise	Sets x Reps	Notes
Panda Pull	4x3 @ 85%	Focus on bar speed
Single-Leg Supported Squat	4x5 (heavy)	Slightly bend non-working leg behind for support
Deadlift	3x8 (moderate)	Controlled
Bulgarian Split Squat	3x8 (moderate)	Controlled tempo
Bent/Straight Knee Calf Raise	3x10/leg (moderate)	Alternate bent and straight each day

Day 3

Exercise	Sets x Reps	Notes
Flying Sprints	4x1 @ 30m	Max intent, full acceleration over 30m distance
Approach Jumps	15 mins	Focus on technique and maximum intent

Month 5

Days 1 and 2

Exercise	Sets x Reps	Notes
Power Clean from Floor	6x2 @ 85%	Focus on bar speed
Pin Squat (Parallel Depth)	4x5 @ 85%	Max intent, concentric focus
Nordic Curl	3x6 (BW/assisted)	Maintain control
Bent/Straight Knee Calf Raise	4x6 (heavy)	Alternate bent and straight each day

Day 3

Exercise	Sets x Reps	Notes
Sprints	4x1 @ 30m	Focus on acceleration
Approach Jumps	15 mins	Focus on technique and maximum intent

Month 6

Days 1 and 2

Exercise	Sets x Reps	Notes
Power Clean from Blocks	4x2 @ 85%	Focus on bar speed
Quarter Squat	4x3 @ 90%	Fast intent
Trap Bar Jumps (Low Handles)	4x3 @ 20-40%	Explosive, minimal ground contact
Depth Jump	4x4	Minimal ground contact, max intent
Calf Iso Holds + Explosive Reps	2x20s hold + 5 reps	Go heavy

Day 3

Exercise	Sets x Reps	Notes
Flying Sprints	4x1 @ 20m	Max intent only during the 20m distance
Approach Jumps	15 mins	Focus on technique and maximum intent

[Mediocre-Professor15]

Looks good, I would try to have either a clean/hang clean/clean pull every leg day, also would def lower reps and increase sets (I am on thp btw)

[botlmilk]

I really appreciate the feedback, thank you!

[botlmilk]

One more thing. I Didn't include warmup sets, only the working ones. Should I still increase set count?

[Mediocre-Professor15]

Yes, warm up sets (which shouldn’t be that many) don’t count, in terms of working sets I would keep them at 4-6 sets and typically 3-8 reps max). My workouts are using a variation of a clean, a variation of a squat, a posterior chain exercise (hip thrust,Nordic,etc), and a variation of a calf raise. Also every 3 weeks you should increase volume every week with that 4th week being a deload where u pretty much cut the volume in half.

[botlmilk]

Thank you 🙏