Maasai Method Plyometric Program

10 Weeks. 3 Days a Week. Learn to JUMP. What You’ll Achieve Build next-level explosiveness Run faster. Jump higher. Hit harder. Train 3 days/week: 30 min sessions (easily stacks with other training programs) Proven: over a dozen athletes — including 3 under 5’9” — have dunked with this program Why This Works Dunking comes from training the reactive system — stretch–shortening cycle, tendon stiffness, and rate of force development (RFD). The Maasai adumu jumping tradition proved what consistent plyometric exposure can achieve. This program builds on that with the latest jump science: structured progression, neural priming, and recovery built in. Program Details Length: 10 Weeks Schedule: 3 sessions/week Time: 25–35 minutes Coaching videos for EVERY exercise Equipment: Dumbbells, low box/bench, rim or wall Pairs easily with standard strength training protocols Format: Instant PDF download Program Structure Foundation (Weeks 1–3): Plyometric base building and tendon strength Ascent (