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 (Weeks 4–6): Depth jumps + single-leg bounds
• Flight (Weeks 7–10): Advanced plyos + final test

Proven Results

• 24+ athletes have completed this program
• There under 5’9” dunked for the first time
• 12+ went from not being able to touch the net to grabbing the rim

Ancient + Science = Proven Results