I can’t imagine any guy who has never wondered how to increase his vertical jump or dreamed that he could dunk;
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
that is not to mention that no matter what sport you are on, a strong leg power will always be an advantage: be it baseball, wrestling, basketball, athletics, shot-put, or even swimming. The conditioning that will lead to an increase in vertical jump would still be required whatever the case except of course if we are talking about marathon; in that case we are not a marathon site you can visit other resources if you ‘d like.
Now in this post we will discuss several exercises that we can incorporate in our training regimen so that we can improve our vertical jump. Basically what we need to do is increase the explosiveness of our muscular contractions and train your jumping muscles to be as strong as possible. If you are thinking that would only involve legs then you are wrong: vertical jumps involve the momentum generated by the whole body. Likewise if you thought that jumping would only involve your quadriceps you are making a mistake: jumping would also heavily involve the hamstrings and mostly the glutes. So maybe you have been jumping only using the quads (which will of course appear quite sloppy). From now on you must involve your hams and glutes as much as possible when you jump- that way you will generate greater force and might even add inches to your vertical this very moment.
By the way a fellow personal trainer name Jacob Hiller has developed a system on how to jump higher which he gives out for a reasonable price and it is quite effective and YES I HAVE TRIED IT MYSELF and if you happen not to like it he has a MONEY BACK guarantee for you but I doubt that you will be able to use that after adding 5 inches to your vertical (like myself). So if you would like to delve down deeper into the vertical jumping department; then go get the Jump Manual or check it out here.
Now that is not to mention of course that we have here a method of our own and this is of course designed by yours truly. Of course my system will still hold some similarities with the jump manual, I learned new stuff from that anyway, it will not hurt if we apply them here as well but then again, the jump manual focuses on jumping and only jumping; my goal in this post is to incorporate some special regimen into our already existing regimen so that we can put inches into our vertical but still gain muscle on our legs and for the rest of our body.
What will happen is that you will still have to do legs in every cycle. You can either do legs once like what is recommended in our basic regimen or hit it two times with lower intensity on another day of the same cycle.
We will still stick to the hardcore eccentric protocol since we still need to sustain muscle damage for growth and of course we want to induce hypertrophy which will make it easier for you to develop strength to be able to jump higher- but this time really concentrate on the explosive part of the movement. Really explode up! Then slowly on the eccentric phase for at least 2 seconds then EXPLODE up on the concentric phase! That way we target the bigger muscle fibers (type 2 fibers) better at the same time prime them for growth so you’d gain muscle at the same time. Now that explosive concentric and slow eccentric applies to ALL body parts and if I am not mistaken we have already discussed that on a previous post.
Here are some of the new stuff that you will need to incorporate to your training.
Depth jumps: You will need to stand on a surface around 10 inches high (or more- increase height as you get stronger). Basically you jump from there and once your feet touch the ground: EXPLODE UP! As high as possible! It is better if you have a set target for you to reach like a rim or something. So after jumping go back up again and do at least 8 reps. That is one set do three sets of depth jumps EVERYDAY. Jumping is also a skill, you therefore you also need to condition your nervous system to fire the muscles that it needs to. Of course since you’d be doing depth jumps at home as well might as well not incorporate it anymore in your gym-time. That is to maximize your “freshness” when you perform your main gym-lifts.
5 set squats: You will be doing squats with your 5 Rep max weight- therefore less reps- more sets required. Still the same protocol on the slow eccentric the EXPLODE up like your life depends on it.
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Barbell cleans: You know cleans right? Then you will be holding the barbell in a shoulder grip width in standing position feet also on a shoulder-width then using the force of your hips and while squatting down put the barbell in a position that resembles the starting position of a shoulder press. After that stand up straight with the barbell in that position then lower the weight to the starting position. That’s one rep: Do 6-8 reps for 4 sets.
Medicine ball jumps: Simple; do a one-step two-legged jump while holding a medicine ball. Do it like you are doing a two handed-dunk. Do at least 20 jumps with a good amount of rest in between jumps to make sure you do it as EXPLOSIVELY as you can every time.
Weighed step ups: Just a simple step ups only that you are supporting a barbell on your shoulders. Do this wisely! Don’t choose a weight that you cannot support! No need to explode here just do this like a regular step up. Do 3 sets with 1 minute each set.
Leaping lunges: do this while holding a medicine ball or a pair of dumbbells; assume a lunging position then jump up then as you land switch the feet positioning so that the leg at front is now at back and vice versa. Do 20 jumps per set on the total of 3 sets (so it’s like 10 reps per leg per set).
Side to side jumps: While holding a medicine ball jump from one side of the bench to the other side. Do ten jumps each set then do 5 sets all in all. You can use this as a substitute for squats on your alternating leg day.
So those are some exercises you can include into your leg day. Just mix and match them as usual don’t exceed 2 hours for your workout. You can also do the cleans on a shoulder day instead of a leg day. Another thing that you must include in a shoulder day is push press. It’s just like standing dumbbell military press but this time select a slightly heavier pair the just push them up using the your legs to push them up then slowly lower them to take advantage of their heavier load in your eccentric phase. Just get two exercises from this list to substitute some of your exercises for legs. Of course you still need to do the good mornings, the hamstring workouts, and the calf workouts on their allotted spot.
I will probably go back some other time to post more routines for vertical but that will do for now.
Don’t Forget your eggs, people!