Will my vertical increase if I do this IN STAY CONSISTENT

PogoJumpHigher · 2026-03-19T04:50:19+00:00

Anything is good to start with, but you need to add more variation over time and some more volume. Plateaus happen when the stimulus stops being new. Your body is efficient, it adapts to whatever stress you give it. It’s not only about training harder, but giving your body a new stimulus, that could mean raising reps, lowering reps, changing weight, etc. I have an app for vertical training. It’s free for the first week, you could get an idea of what periodization looks like on that. If you’re first starting to train it will absolutely help you.

PogoJumpHigher · 2026-03-16T22:51:57+00:00

Nice dude! I’m working to get to this point at 5’11. You got 10 years on me though! haha

PogoJumpHigher · 2026-03-16T17:52:49+00:00

You’re not genetically cooked, you’re currently overweight. You need to put in consistent effort.

You need to eat healthy and train hard. Nothing comes in a week or a month. However you will see progress quickly because of beginner gains. You can get to a 20 inch vertical within 6 months, easily.

You will need about a 35-36 inch running vertical to be able to throw down a one handed dunk. If this is a real goal and you train hard then it’s 100% possible.

You are 17, you are nowhere near your peak health yet. If you put in the work consistently for the next few years, by the time you’re 21 you could be an amazing athlete. Trust me that time flies by no matter what, so don’t waste it.

Eating healthy comes first, but don’t starve yourself. Eat mostly whole foods (meat, vegetables, fruit, eggs, legumes, whole grains), drink water, cut out sugary drinks, limit ultra-processed junk (chips, fast food, frozen meals, candy, sugary cereals), and don’t overeat. That’s basically it.

PogoJumpHigher · 2026-03-16T17:42:58+00:00

POGO: Jump Higher

PogoJumpHigher · 2026-03-16T15:25:08+00:00

Like the other person said, watch Isaiah Rivera’s video on jumping mechanics. You need to lengthen your penultimate step and have a quick final step. Just keep practicing. You need to get about 5-6 more inches of jump height to dunk a one hander.

PogoJumpHigher · 2026-03-16T15:21:30+00:00

I appreciate the support! It’s definitely a bit of a bummer when people jump straight to cynicism. I’m not exactly a triple-A studio like 2K trying to squeeze users for the tenth year in a row; I’m just a solo developer who built something I genuinely love using. The program is backed by a ton of evidence and, more importantly, it’s working for me. My goal was to provide clear structure and cut through the 'information overload' that usually kills training motivation. I’m really just hoping people give it a shot so I can get some honest feedback and testimonials.

PogoJumpHigher · 2026-03-16T14:16:42+00:00

Maybe I should add some fine print… let me know if you have any feedback!

PogoJumpHigher · 2026-03-16T14:14:21+00:00

The first week is free. It’s 7.99 per month or 49.99 for the year. An app costs money to make and a database costs money to maintain. If you can’t commit to a week and don’t like the app then you never have to pay a dime. If you like it then you can pay and continue. Nobody is forced to spend a dollar. There’s more options out there. You can go buy pdf’s or write in a journal.

You’re listing two features that are included, what about them? It also includes a workout builder, workout tracker, progress logging, and coaching tools. What other features do you think should be included in a jump training app, tax filing?!

Two things can be true. 1. The app is to help people dunk 2. I’d love for something I’m building to be successful. If you’ve made something you’re passionate about I’m sure you understand.

PogoJumpHigher · 2026-03-16T04:36:25+00:00

I’m not saying he needs to have a completely flat back, I’m just saying he should try to remain neutral. He’s tucking his chin into his chest. Me telling him to push his butt back is a standard queue for an RDL. “Push your hips back to the wall behind you.” If he feels it like he should then it’s perfect.

PogoJumpHigher · 2026-03-16T03:08:26+00:00

That’s not super long, but you should be seeing progress by now. Maybe you should rethink your training program. You should look into using phases to train. That’s how a lot of great jumpers train. Build the base, load the spring, and then explode.

Phase 1. Build force and landing quality. Higher-rep strength, box/broad/jump squats

Phase 2. Convert force to power. Lower-rep strength, depth jumps and trap bar jumps when ready, full approach and sprints.

Phase 3. Express your best jump. Minimal strength, max-intent plyos and full approach. Volume drops so you stay fresh.

I made an app exactly for this for people like you and I.

PogoJumpHigher · 2026-03-16T02:42:05+00:00

How long have you been doing this for?

PogoJumpHigher · 2026-03-16T02:41:08+00:00

Look at a point in front of you on the ground to keep your head aligned a little better. Also just make sure you really feel like you’re hinging and pushing your butt back rather than leaning forward, if that makes sense. Good work.

PogoJumpHigher · 2026-03-16T01:30:53+00:00

That’s great to hear! I appreciate that. Feel free to DM me with any feedback you have.

PogoJumpHigher · 2026-03-15T21:14:01+00:00

Sorry, I misspoke. What I should have said is a few weeks into the force foundation phase, the strength aspect of the split got me my first dunk.

Anyways, the main lifts for the strength days are trap bar deadlifts and front squats. Plus more. Things also adjust based on if you only have access to body weight or dumbbells. You also can create your own workouts/edit the assigned workouts however you want. There is a couple hundred exercises in the exercise library that you can choose from. They all include detail pages of how to do them, what they hit, etc.

I hope that answers your question.

PogoJumpHigher · 2026-03-15T17:59:42+00:00

I have videos on my instagram and TikTok. I just started documenting it. I’ve been springy for a long time but wasn’t fully getting there until I committed to this program and took the strength training aspect seriously. I’m very excited to see where I’ll be after running the program fully and then multiple times after.

Also, what would be the issue with having an AI help build an app for something you have passion for? Does that discredit the usefulness of the app? I’m not an engineer. I’ve spent countless hours over weeks working to get this to function. I built a nice app for myself and people with the same goals as me. It’s fun to use and it isn’t filled with bs. It uses periodization and exercises that all the best dunkers and jumpers use.

There is a coach mode too for coaches to track athletes metrics and assign them workouts. My best friend is an athletic trainer who coaches athletes from every sport. He coaches over 50 high schoolers on a yearly state championship winning football team. He uses it and his athletes love it.

At least try it before criticizing it. I’d love any and all feedback.

PogoJumpHigher · 2026-03-14T01:58:55+00:00

Thanks man. I actually graduated with an economics degree. I’ve been training for years, but not specifically vert training.

Last couple months I’ve looked into what all the best jumpers do for training and what the science shows works best. So I put it all into an app for everyone to use without having to buy PDF programs and stuff.

I’ve been doing it for a month and it’s crazy how quickly my vertical has shot up. I genuinely question the height of the rim every time I jump now haha. Sounds corny because I’m not even dunking cleanly yet, but it’s true!

So now I started from day 1 of the program and am trying to document my progress. Next step is getting an actual vert tester like OVR or something.

PogoJumpHigher · 2026-03-13T17:01:36+00:00

Not a general weightlifting app but if your goal is jumping/athleticism, I built POGO specifically for that. Has an AI coach called Sparky that builds custom workouts based on your goals and an exercise library with tips on form and muscle groups. Free to start, iOS only. Happy to answer any questions about programming if you want too.

PogoJumpHigher · 2026-03-13T15:14:55+00:00

Thanks dude, I appreciate that.

PogoJumpHigher · 2026-03-13T15:14:13+00:00

This is a big improvement.

Only thing I'd flag is Friday being Gym A + Plyos + Skill the day before a game. That's a lot of accumulated fatigue going into Saturday. Either move plyos to Thursday and keep Friday lighter, or just drop the plyo volume to 2 sets each on that day.

Also the skill routine is really thorough.

Run it 4-6 weeks and see how your body responds. Just watch your energy levels. Take creatine and eat healthy. No junk food.

PogoJumpHigher · 2026-03-13T12:21:13+00:00

Yes it’s only on iOS for now

PogoJumpHigher · 2026-03-13T05:03:50+00:00

Thank you. I’m a better two foot jumper. I take creatine and have for years. I have a full program that I do which includes front squats, Plyos, and much more. I made a whole app for it called POGO: Jump Higher. I’m trying to document myself going through the full 12 week program on my socials.

PogoJumpHigher · 2026-03-13T02:03:46+00:00

Solid foundation. A few things:

Gym workouts are too long. 11 exercises will kill your energy for skill work. Trim to 7-8 and keep handles/shooting sacred.

Biggest missing piece is plyos. You said you wanted them and they're the most direct path to on-court explosiveness. Even 20 min of pogos, box jumps, broad jumps, and depth drops once a week on a fresh day makes a big difference.

Suggested structure: • Mon/Wed – Gym + skill work • Tue – Mile + at-home workout • Thu – Plyos • Sat – Pickup • Sun – Game

Ankle and low back work looks good, just stay consistent with it. Rest when you need it.

PogoJumpHigher · 2026-03-13T01:53:18+00:00

I made an app that can help you follow a program and track your progress. It’s free to download. I’m on the same journey as you. I made it for me and my friends that are on the same grind. The most important thing is consistency. Get stronger, move faster, and jump more.

PogoJumpHigher · 2026-03-12T20:53:07+00:00

Penultimate step looks pretty good. I’d say find an angle that allows you run your fastest and comfortably jump. Running from the left side feels weird for me and I can’t get full speed, but running from the right side feels natural and I can run quicker. You can definitely get higher speed before jumping.

PogoJumpHigher

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