Gymnastics is a great sport. I spent a summer training gymnastics athletes awhile back (even learned this cool trick -
http://www.youtube.com/watch?v=saN9GvUaiFs ), and I was actually surprised by what I thought was rather poor sprinting and jumping performance. I had figured that their ridiculous strength to bodyweight ratios would have them jumping higher and running faster but I guess it was a lesson in specificity.
That's unfortunate about the jumps coach. Do you live in the USA? The nice thing (for trainees, not athletes!) about track and field is that there really isn't a bunch of money in the sport and as such all but the very elite have to make a living after track... so it's often easy to find a really superb coach in many colleges and track clubs. I do live in one of the best cities in the country for track and field, but I imagine if you live in a major city you might be able to find a track club who either has or could hook you up with a jumps coach. Here in LA I see Mike Powell training athletes twice a week at UCLA. Of course, he charges something 400.00 per session... but it's not much to pay for the best long jumper in the history of the world ( I imagine michael jordan would cost a bit more).
As far as your program... The focus on SL jumping is basically how I would respond if someone about 5'10 or taller came to me and said I need to dunk a basketball as soon as humanely possible. Of course my background is mostly training track athletes who have pretty decent movement efficiency already... but if that WAS the case I would focus almost strictly on single leg jumping and would not have the athlete squatting or gaining weight like Steven recommended.
However if you goals are slightly more long term and general (sounds like they are because you say you want to dunk off two feet) then I would agree more strongly with Stevens recommendation that it's in your best interest to become overall MUCH stronger even if you gain a bit of bodyweight in the process. As far as the template you have written out... You might be a really detail oriented person and able to follow that to a tee (but I sure couldn't and most athletes couldn't...) but I would recommend something much much much simpler which focuses a much more on progress-measurable compound lifts and measurable jumps. Basically I would keep the non measurable stuff to part of the warmup or include it in a circuit toward the end of your training, unless it's specifically intended to bring up an obvious issue.
I don't want to beat up your template too much but I would recommend something like this, develop a measurable jumping/running/track workout where you do dynamic warmup/strides before bounding and bounding before sprinting. For example:
*** Track Workout ***
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).
- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -
1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
- Running -
1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)
** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)
**** Weights/Gym Workout ****
1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat. Work up to a challenging but not max single. Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc. This stuff is important but your mindset when you come into the gym should be in order of preference: Squat more, Snatch\clean more, push press more/deadlift more. Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]
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That's really all you need. Try to do the track/bound workout 2x per week and then weights 2x week. If you have more time then you can add another day of weights or add 1-2 more days of track tempo (ie 6-8 x 150 or 200m at 75%) if you need it for fat loss. You can arrange it however you want such as Monday: Track Workout, Tues: Weights, W: Track tempo, R: Track workout (AM), Weights (PM). Friday rest, Sat: Weights (AM) Track Tempo (PM).
The goal for a template like this is for you to make progress. In 8 weeks make you goal to add 10-15 pounds to your powerclean 20-30 to your squat and a couple inches or feet to all your measured jumps.
Sorry to write such a long post, sorta didn't realize how much I would change it till I got started... It's not that your template is that poor, but I just favor an athlete program in the important measurable quantities he needs to improve (and gets to work at these multiple times per week), and use the axillarys to either bring up weakness/rehab or as part of a circuit. You will notice that I actually put double leg jumping after squatting. Surprisingly, standing jumping after squatting can actually help, but single leg jumping and bounding should be done before. I also took things out of your program such as 3x8 hip thrusts once per week and 3x8 BSS once per week. I personally, dont think you can really measure progress doing things like 3x8 BSS once per week. If there is a really necessary reason why you do the hip thrusts (ie you have serious problems with glute activation, then put them back in as part of the warmup or circuit or do them daily for a while).
Good luck!
