PERIODIZATION
How to Design a Full Jump-Training Macrocycle
The 12–16 week structure: base adaptation, max strength, power conversion, then peak and test. With RPE and volume targets for each phase.
A macrocycle gives jumping a direction: tolerance first, strength second, power third, peak last. Here is the 12–16 week template used in the BounceLab knowledge base.
The four mesocycles
The classic structure:
- Weeks 1–4 (base adaptation / GPP): build tolerance and movement patterns with goblet squats, bodyweight single-leg work, low-intensity plyometrics and core. RPE 6–7.
- Weeks 5–8 (max strength / SPP1): raise lower-body 1RMs with full squats, deadlifts, Bulgarian split squats and weighted hip thrusts; plyometrics stay low-volume. RPE 8–9, low reps.
- Weeks 9–12 (power conversion / SPP2): turn strength into power with quarter squats, loaded jumps, depth jumps, hurdle hops, high box jumps and sprints; strength is maintenance only. RPE 7–8.
- Weeks 13–14 (peak/testing): high-intensity low-volume plyometrics, technique work and lots of rest; volume drops to 50–60%.
Close the loop
Weeks 15–16 are a deload and active recovery phase, then re-test and start the next cycle. The macrocycle only works if the test results feed the next block's emphasis.
Key takeaways
- Base → strength → power → peak, in that order.
- RPE 6–7 early, 8–9 in the strength phase, 7–8 in conversion.
- Test after the deload — that is when PRs show up.
References
- Bompa & Buzzichelli (2019) Periodization (6th ed.)
- Verkhoshansky & Siff (2009) Supertraining, Ch. 7
- NSCA Essentials of Strength Training and Conditioning (4th ed.), Ch. 21
Keep reading
TRAINING PROGRESS
How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.