Exercise Training Manual
Help me with my vertical jump?
I have done jumpsoles for 6 weeks gained like 2 inches. Then i bought the jump manual which i gained an inch or so in like 4 weeks. I sprained my ankle so hav been out for a month. Now i could use some real advice as to how to train my vert. What are the best plyometric exercises?
First problem never buy vertical jump training programs from guys who can’t actually jump and are not really a trainers. Would you take weight loss advice from a fat guy? Or buy a vision improving program from a blind guy? With that said: If you really want to improve your vertical jump, first you need to figure out what type of Jumper you are, a power jumper or a leaper, as using optimal biomechanics is just as important as having explosive muscle power. Next you need to figure out what type of power or strength you are lacking. The three basic types of strength are: Base strength, transitional power, and explosiveness or “Reactive” power, they are all different and must be trained in different ways. Now I know a lot of you are wondering what’s the difference between the three. Well in short Base Strength is how much weight you can move, Transitional Power is how fast you can move said weight and explosiveness is the maximum speed and distance you can move said weight with each single movement. A good Vertical Jump training routine will include the following exercises:
Base Strength
1: Traditional Squats and Pistol Squats
2: Deadlifts/base building olympic lifts
3: Lunges
4: Core Work (Functional Performance Core Strength= The ability to make your pelvis and spine “lock” and work as a single stable unit, not simply having a 6 pack or being able to do 100 crunches)
5: Stretching
Transitional Power:
1: Box Squats/Tempo Squats
2: Power Cleans
3: Push Press
4: Core Work
5: Stretching
Explosiveness:
1: Ballistic and jump squats
2: Traditional and Compound/Hybrid Plyometrics
3: Sprinting
4: Core Work
5: Stretching
You’ll also want to figure out which individual muscles/muscle groups are working inefficiently. You can figure this out by completing a full vertical jump test progression and a baseline fitness test to diagnose any muscle imbalances that you may have. Remember no matter what type of training program you do you must make sure that opposing muscles are strengthened and balanced (e.g. Quads and hamstrings, abs and lower back) so don’t skip the quad extensions and hamstring curls. If opposing muscles are not strengthened they will lead to weak links, energy leaks and imbalances will result in poor or slow improvement and raise the risk of injury significantly. Do a routine that combines plyomertic/bodyweight, free weight and or acceleration routines. Make sure you are consuming lots of protein to aid in muscle repair after tough workouts You’ll also want to replenish your bodies ATP and glycogen stores as they are the fuel for those type IIa and type IIb muscle fibers you will be (AKA FG and FOG) shredding during your workout. In order to gain inches you’ll need to tax your central nervous system and force your body to create new motor pathways. If you train correctly you should gain at least an inch a week. http://www.youtube.com/watch?v=7PxcPllTyRA
Jump 18 Inches Higher in 10 weeks:
http://www.program51.com
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