38139842 free vertical jump training manual
TRANSCRIPT
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Fre e V erti c al J u m p
Manual
The Simplest and Most Effective Way
to Increase Your Vertical Jump.
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A high vertical jump is second only to speed as
the most sought after athletic ability by athletes
today. In basketball especially a high vertical
jump is very important, it will improve your
ability to finish, block shots and get your shot
off. In this book I’ll teach you the simplest,
fastest and most effective way to increase your
vertical jump.
First I’m going to explain exactly what goes
behind a high vertical jump, then I’ll explain how
you can improve these qualities and to finish I’ll
give you a sample program you can start using
now.
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Table of Contents
The science behind vertical jump training: Page 4
The difference between 1 foot and 2 foot jumpers: Page 13
Quick recap of the science behind vertical jump training: Page 15
How to improve the main facets of a great vertical jump: Page 17
The benefits of depth drops and depth jumps for vertical jumptraining: Page 26
How to improve the other 6 aspects of a great vertical jump: Page31
The importance of recovery: Page 38
8 week sample program: Page 39
Exercise library: Page 47
Conclusion: Page 48
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The Science Behind Vertical Jump Training.
A vertical jump is simply a measure of lower body
power. More specifically it’s a measure of lower body
power to bodyweight ratio. The more power you
generate the more force you’ll apply to the ground
and the more force you apply to the ground the
higher you’ll jump. This means the more power you
generate relative to you’re bodyweight the higher
you’ll jump.
What does all this mean?
I’ll explain using an example:
Let’s say you have 2 basketball players:
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Player A weighs 150 pounds and generates 300pounds off force when he jumps.
Player B weighs 200 pounds and also generates300 pounds of force when he jumps.
Since they generate the same amount of forceplayer A and Player B should jump the same height
right? No!!
You see it’s not about how much power you cangenerate but how much power you generate
relative to your bodyweight.
This is why player A will have a higher vertical jumpthen player B. Although they both generate 300pounds of force; player B weighs a lot more thenPlayer A and thus will need to generate a lot moreforce to match Player’s A Jumping ability.
The more you weigh the more force you’ll need to jump high.
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To increase the amount of force you apply to the ground you
have to increase the amount of power you can generate.
What is power?
Power= strength x speed
This means power is a measure of how quickly you apply the
strength you have.
Now remember, a vertical jump is a measure of relative
power not just power.
So think of it like this:
Relative Power= Relative Strength x Speed
That’s the formula for a great vertical jump. To increase your
vertical jump you need a high level of relative strength (squat
2-2.5 times your weight) and then you need to be able use
that strength efficiently (quickly).
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What Is Relative Strengt h ?
Relative strength is a measure of how strong you are relative to
your bodyweight.
For example, let’s say Player A weighs 150 pounds and can squat
300 pounds. This means Player A can squat twice his
bodyweight.
Now let’s say Player B weighs 200 pounds and can also squat
300 pounds which means Player B is squatting 1.5 times his
bodyweight.
Although they both squat 300 pounds; Player A who squats twice
his bodyweight has more relative strength then Player B who by
squatting 300 pounds is only squatting 1.5 times his bodyweight.
If you want to have a great vertical jump you need to squat a
minimum of 1.5 times your bodyweight but twice to 2.5 times
your bodyweight is really what you should strive to eventually be
able to squat.
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How to Use Your Strength e fficiently (quickly)
There are two things that determine how quickly you use
your strength: rate of force development and reactiveness.
Rate of force development is a measure of how quickly
you can access your strength to use it in a vertical jump.
Reactiveness is a measure of how quickly your tendons
can absorb energy then release it. Think of when you
squat down then jump when performing a standing vertical
jump. The more reactivity you have the faster you’ll be
able to go from dipping down to jumping. The faster you
do this the higher you’ll jump.
All the high flyers you see in the NBA have very reactive
tendons.
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6 Other Things You Need To Jump High
1.Coordination
Coordination simply means you know how to jump
properly. You can have all the lower body power in the
world but if you don’t know how to jump properly it’s
useless. That’s why your vertical jump program has to
include jumping practice. Practicing jumping will not only
improve your coordination but it will also improve how
quickly you can use your strength by increasing your rate
of force development and reactiveness. Remember
though, you’re trying to increase your vertical jump so all
your jumping practice should be done practicing
maximal height jumps.
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3.Core Strength
Proper core training is essential for developing a great
vertical jump. A strong core not only looks good but it
increases balance, body control, overall strength,
coordination and prevents injuries.
4. Mobile Feet
You can have great relative strength, rate of force
development and reactiveness but if you have bad feet
you’re going to be stuck on the on the ground. It’s your
feet that transfer all the force to the ground. Having bad
feet is like a car with flat tires, you can have the most
powerful engine in the world but if your tires are flat you’re
not going anywhere.
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5.Strong Glutes
The glutes are the most powerful muscles in the body so it’s vital
for you as an athlete to have glutes that are strong and work
properly. Because they perform too many exercises that isolate
the quadriceps, a lot of athletes have glutes that are weak and/or
not working properly. When your glutes are weak or don’t work
properly you’re quadriceps and hamstrings have to perform
movements that the glutes are suppose to be doing. This will
result in bad all around athletic performance and will increase
chances of injury.
6.Flexibility
Being flexible won’t only increase your vertical jump but it will
speed up recovery and greatly reduce the chance of injury. Now
you don’t need the flexibility of a gymnast but if you can’t reach
down and touch your toes or bring your heel to your ass, then you
really need to work on your flexibility.
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1 Foot Jumpers Vs 2 Foot Jump e rs
In this section I’ll answer 3 common questions you may
have on the two jumping styles.
What determines what s tyle you naturally use?
Your body structure is what determines if you naturally
jump of 1 or 2 foot. Taller people who have longer legs
and tendons usually jump off 1 foot on their running jumps.
Shorter people with short tendons tend to naturally jump of
2 feet.
What are the main diff e rences between jumping
off 1 or 2 feet?
Strength wise both jumping of 1 and 2 foot requiresstrength in the quadriceps, glutes, hamstrings and calves.
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However, jumping off 2 feet requires more quadriceps
strength while Jumping off 1 foot requires more strength in
the glutes.
On the speed side of things, 2 foot jumpers rely more on
rate of force development to display their strength while 1
foot jumpers need more reactiveness to effectively use
their strength.
Can I Switch Jumping Style s ?
You can switch styles if you want. To go from 1 foot to 2
foot you need too get stronger (especially in the quads)
and improve your rate of force development. To switch
from 2 feet to 1 foot you have to strengthen your glutes
and improve your reactiveness. Along with all this you’ll
need to practice your new style for a while before it
becomes natural.
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Recap Of the science behind vertical jump
training.
If you’ve been paying attention up to here you should now
know everything that goes behind a great vertical jump.
Now just in case everything you just read was too
complicated or you just care about the basics here’s the
simple way to understand all this.
To increase your vertical jump you need to increase how
much relative power you have. Relative power means how
much power you can generate relative to you bodyweight.
Relative Power= Relative Strength x Speed
So to increase your relative power you need to increase
you’re relative strength then you need to increase how
quickly you can apply that strength.
Relative strength is a measure of how strong you are
relative to your bodyweight.
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How quickly you generate your strength is determined by
2 things rate of force development and reactiveness.
Rate of force development means how quickly you can
access your strength to use it in a vertical jump. 2 foot
jumpers rely more on this to display their strength.
Reactiveness means how quickly you’re tendons can
absorb energy and release it. 1 foot jumpers rely more on
this to display strenght.
Along with increasing how much relative power you have
you need 6 other things to maximize you’re vertical jump
height.
These 6 things are coordination, low body fat%, flexibility,
glute strength, core strength and mobile feet.
Now if you want more details on this go back and read
the first section if not turn the page and learn how you can
improve all this.
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How to improve all the facets of a great
Vertical Jump
Now that you know what you need to jump really high you’re
probably thinking, HOW do I improve these things?
Well that’s exactly what I’m going to teach you in this section, I’ll
go through every facet of a great vertical jump and tell you exactly
how to improve it. Let’s get started.
How to Improve Relative S trength
Most people lift weights to get bigger and add weight. To do this
they train with weights around 65-75% of their max and perform
reps between 8-14
To improve your relative strength you have to get stronger without
gaining much weight. To do this you want to be lifting very heavy
weights (about 80-85% of max) for 1-6 reps. doing this will get
you stronger without adding much weight. Why is this?
For you to understand I have to give you a quick lesson on how
our body’s work.
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The bigger the muscle the stronger the muscle so most
people think the only way to get stronger is to get bigger
muscles. The truth is most people are only using about60% of their current muscle strength. With proper training
you can force your body to recruit up to around 90%(that
other 10% is for life or death situations only) of your
available strength and get stronger without adding much
weight. This is done by lifting very heavy weights. Bylifting heavy weights you force your body to use more of
the available strength you have in order to prevent injury.
Now, at some point you will get as strong as you can with
your current muscle size and you’ll have to get bigger
muscles to increase your strength.
How do you figure out what % of your available
strength you’re not u s ing?
Simply compare the maximum amount of weight you can
lower in a controlled manner to the maximum amount of
weight you can lift for a single rep.
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For example, let’s say your max squat is 300 pounds and
you can lower 425 pounds in a controlled manner. This
would mean your only using around 70% of your availablestrength and could still add about 70 pounds to your squat
without gaining much weight. This is called your strength
deficit, which basically means the amount of strength you
have the potential to have with your current muscle size.
Now let’s say someone can squat 300 pounds and can
lower 350 pounds in a controlled manner. This person is
using about 85% of his available strength thus has no
strength deficit because remember your body will never let
you use more then around 90% of your available strength
unless you’re in a life or death situation. Someone like this
needs to increase his muscle size to get stronger because
he’s already using his current muscles to their full
potential.
My point is at some point you will need to add weight (get
bigger muscles) and that’s fine. Calculating your strength
deficit simply helps you figure if you currently need bigger
muscles (more weight) or not.
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Getting Back To Relative Str ength
So how does this all relate to relative strength the thing we’re
really after? Well here’s how you increase you’re relative strength.
1. Calculate your strength deficit
2. If your strength deficit is below 15% you need bigger
muscles so use high reps (8-12) and average weights (60-
75% of max) in your strength training.
3. If your strength deficit is over 15% you can get stronger
without getting bigger and you should use low reps(1-6) and
very heavy weights(80-95% of max) during you strength
training.
Once you know what kind of reps you should use in your
strength program, here are the best exercises to improve
relative strength.
The Best Exercises for Improving Relative Strength
1. Back Squats: http://cli.gs/BackSquat
2. Snatch Grip Deadlift: http://cli.gs/SnatchGripDeadlift
3. Weighted Split Squat: http://cli.gs/WeightedSplitSquat
4. Glute Ham Raises: http://cli.gs/GluteHamRaises
5. Weighted Lunges: http://cli.gs/WeightedLunges
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How to Improve Your Speed (efficiency).
Relative strength is very important but it’s not everything, just ask
power lifters. Power lifters are by far the most relatively strong
athletes in the world. Most power lifters can squat more then 3
times their bodyweight but most of them have average vertical
jumps at best. Why is this?
Well they simply lack the rate of force development and
reactiveness to apply that strength fast enough to use it in a
vertical jump. You see a vertical jump is not like a squat where
you have all the time you want to generate all you’re available
strength. Jumping takes less then half a second, that’s not a lot of
time to gather and use all you’re strength. Most people only use
about 50% of their strength when jumping while elite jumpers
use about 75% of their strength in their jumps.
The best way to determine if you need to improve your rate of
force development is to use the vertical jump calculator.
The vertical jump calculator is a great tool on Kelly Baggett’s site
that tells you how high you should jump depending on your maxsquat.
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400
200
33.54
Here’s how you use the vertical jump calculator
Click Here To Access it: http://cli.gs/Vertical JumpCalculator
There are 3 calculators on the page, the first one that saysStanding Vertical Jump Calculator using your Full Olympic
Squat and Bodyweight is the one you’re going to use.
Here’s how the calculator looks like on the page.
Full Olympic Squat (lbs):Bodyweight (lbs):
Standing Vertical Jump (inches):
What you do is put your max squat and bodyweight in the calculator
and press calculate and the calculator will tell you what your standing
vertical jump should be If you have good rate of force development.
If your vertical jump is equal or higher to what the calculator says;
you have good rate of force development. If your vertical is lower
then what the calculator says then you need to improve your rate of
force development.
For example, if you weigh 200 pounds and can squat 400 pounds
then your standing vertical jump should be around 33 inches if youhave good rate of force development.
Full Olympic Squat (lbs):
Bodyweight (lbs):
Standing Vertical Jump (inches):
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Once you use the calculator and figure out if you need to improve
your rate of force development, include some of these exercises
in your program to improve this.
The Best Exercises To Improve Rate Of
Force Development.
Rhythmic Jump Squats : http://cli.gs/WeightedJumpSquats
Box Jumps: http://cli.gs/BoxJumps
Seated Jumps: http://cli.gs/SeatedJumps
Paused Frog Jump: http://cli.gs/PausedFrogJump
Paused Weighted Jump Squats:
http://cli.gs/PausedWeightedJumpSquats
Paused Broad Jumps: http://cli.gs/PausedBroadJumps
Single Leg Jumps: http://cli.gs/SingleLegBoxJumps
Paused Scissor Jumps: http://cli.gs/PausedScisso r Jumps
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Reactiveness
Determining if you need to work on your reactiveness is also
very simple. By simply looking at the difference between your
standing and running vertical jump you’ll know how much
focus you should put on improving reactiveness. If the
difference between your standing and running vertical jump is
6 inches or less then you have average reactiveness and you
need to work on it. If the difference is between 7 and 10
inches then you have very good reactiveness but should still
work on it. If the difference is 10 inches or more (I doubt this is
you since you're reading this book) then you have great
reactiveness and shoudn’t worry about it anymore.
If you figure out you need to improve your reactiveness here
are some exercises you can include in your program to
improve this.
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The Best Exercises For Improving
Reactiveness.
Practicing Jumping: I did not include a video description
for this exercise because it’s self explanatory. Just
remember your goal is to jump higher so only practice
maximum height jumps.
Tuck Jump : http://cli.gs/TuckJump
Single Leg Tuck Jumps: http://cli.gs/SingleLegTuckJumps
Ankle Jumps: http://cli.gs/AnkleJumps
Multi Hops: http://cli.gs/MultiHops
Broad Jumps: http://cli.gs/BroadJumps
Power Skipping: http://cli.gs/PowerSkipping
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The Benefits Of Depth Drops And Depth J u mps
Along with Back squats and practicing jumping; depth drops and
depth jumps are probably the 4 best jump training exercises.
The main purpose of depth drops and depth jumps is to improve
reactiveness and they’re very good at doing this.
The problem with depth jumps/drops is that they’re as dangerous
as they are effective. This is why I did a whole section just for
these 2 exercises. I'm going to explain how they work and how you
can safely incorporate them in your program.
How to use depth jumps to improve reactiveness
As I explained earlier in this book, how reactive you are is
determined by how quickly your tendons can absorb and release
energy. You see when you squat down right before you jump you
absorb energy and when you jump you release that energy. The
reason you want to go from squatting to jumping as fast as you
can is because as your squatting down you gather energy and the
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more time you spend in that squat position the more of that
energy is lost. So you want to go from squatting down to jumping
as fast as you can which will result in less energy being lost and a
higher jump of course.
This is why depth jumps are such a great exercise; they improve
that whole process of absorbing and releasing energy.
How do you perform depth jumps?
A depth jump is performed by stepping off the box and
then jumping as high as possible as soon as your feet
touch the ground. Jumping immediately when you touch
the ground is critical to getting the most out of this
exercise. Your heels should not touch the ground during
this whole process.
Go here for a video showing you proper depth jump form:
http://cli.gs/DepthJumps
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How do I determine the proper box height for depth jumps?
To find the correct height for you, simply find the height that allows you to
jump the highest after you land. So, if you jump 22 inches from a 12 inch
box, 30 inches from an 18 inch box and 28 inches from a 24 inch box the
18 inch box would be the correct height since it allowed you to jump the
highest after ground contact.
5 rules to follow to assure you don’t get injured while
performing depth jumps.
#1. Do not perform depth jumps if you jump higher in a normal standing
vertical jump then when you perform a depth jump. I’ll explain this in more
details in the next section on depth drops.
#2. Only include depth jumps in your program 3-4 weeks at a time
#3. Only include depth jumps in your vertical jump program 2-3 times a
year.
#4. Perform 3-6 reps per set and stay around 3-6 sets in a workout. Rest at
least 3 min in between sets.
#5. This isn’t a must but I advice you don’t use depth jumps in your
program until you can squat at least 1.3 times your bodyweight.
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How to use depth drops to improve reactiveness?
Before you can release energy you have to be able to absorb energy.
Even if you can go from absorbing to releasing energy very quickly, if
you’re not absorbing much energy in the first place then you’re not
going to be jumping very high. This is why you should first perform
depth drops for a few weeks if you find you’re not jumping higher
then your max standing vertical jump when performing depth jumps.
This is where depth drops come in; depth drops teach your body to
absorb more force (energy).
How do I perform depth drops?
Perform depth jobs by stepping off a box and upon ground contact
immediately try to absorb the impact without any movement and
without letting your heels touch the ground.You want to land in a
quiet manner kind of like a gymnast. Don't jump off the box simply
step off the box.
Here’s a video showing this exercise:
http://cli.gs/DepthDrops
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How do I determine the proper box height for depth drops?
Use a box height that allows you to stick the landing in a quiet and
powerful manner. Usually this height is around the height of your
max standing vertical jump.
5 Rules To keep in mind for safe depth drops.
#1. Do not increase the box height until you can perfectly stick
the landing on each jump on your current box height.
#2. Only include depth drops in your program 3-4 weeks at a time
#3 Only include depth drops in your vertical jump program 2-3
times a year.
#4 Perform only 5-8 reps per set and stay around 3-6 sets in a
workout. Rest at least 3 min in between sets.
#5. This isn’t a must but I advice you don’t use depth jump in your
program until you can squat at least 1.3 times your bodyweight.
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How To Improve T h e Other 6 Aspects Of A Great
Vertical Jump.
In this section I’m going to give you ways to improve each of the
other 6 essential qualities necessary to be a high flyer.
How To Impr o ve Coordination
As I said earlier in this book improving coordination is simply done by
regularly practicing maximum height jumps for 10-20 min at a time.
How To Make Sure You Have Mobile Feet
If you’re not very light/quick on your feet you’re going to need to take care
of that if you ever want to be a high flyer.
The best way to get mobile feet is with regular use of a jump rope. The
jump rope is also an excellent way to warm up thus using a jump rope for
around 10 min as a warm up is a great way to quickly improve the mobility
of your feet.
If you don’t have access to a jump rope you can use line hops variations to
improve foot mobility. http://cli.gs/LineHops
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How To Improve Core Strength
Core training is not only essential to jump high but a strong will also make
you an all around better athlete.
The best 2 core exercises are the non tripod and renegade rows and these
exercises should now become regulars in your workouts.
How to perform the non tripod
The non tripod is probably the single best core exercise and all credit goes
to Alex Vasquez from evolutionary athletics for coming up with this
exercise.
To perform the non tripod Begin on your back with your spine in neutralposture. Bend your knees to 90 degrees while keeping your feet flat on thefloor. Now brace your abs like you would if someone was going to punchyou in the stomach. With the abs braced raise both feet off of the floor about 1 inch. This is the starting position.
Keeping your right leg still (don’t move it), raise and lower your left leg.Each time up and down counts as one repetition. Remember to keepthe abs tight and the right leg stationary. Move slowly approximately threeseconds up and three seconds down. Do as many repetitions as you can
without arching your lower back or losing your abdominal brace. Do all therepetitions for one leg before switching to the other leg.
Here’s a video showing you the non tripod: http://cli.gs/NonTripod
I advice you begin by doing 75 reps per leg 2-5 times a week.
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The second best exercise for core strength is renegade rows.
How to perform renegade rows
Simply watch this video to learn how to properly perform
renegade rows: http://cli.gs/RenegadeR o ws
Things to keep in mind when performing renegade
rows:
Use the heaviest weight you can while keeping perfect form.
Keep the reps low between 4-6 reps.
Perform 3-5 sets, 1-2 times a week.
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How To Make Sure Your Glutes Are Working Properly
The best way to make sure your glutes are activated at all times is
to regularly perform glute activation drills especially right before
your workouts.
So perform one of the drills below for 75-100 reps per leg
immediately before your workout. If you really want to make sure
your glutes work properly, perform these exercises 5-6
times a week.
Before I list my favourite glute activation drills I want to make sure
you understand that these are glute exercises so the whole
movement should be mostly felt in your glutes(ass). You’ll know
your doing the exercises right when you feel everything in the
glutes when doing the drill.
Top 3 Glute Activation Drills
Below are 3 great glute activation drills you can add to your
workout. Simply click on the exercise name to see videos that
show you exactly how to do each drill.
Drill#1: http://cli.gs/HipCoo kLift
Drill#2: http://cli.gs/ProneHi pExtensi on
Drill#3: http://cli.gs/Fire H ydrant
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How To Improve Flexibility
Like I said earlier in this book if you can’t easily touch your toes without
bending your knees or bring your heels to your ass then you seriously
need to improve your flexibility.
Now, by simply performing the stretches below immediately after your
workout and again at night you’ll be able to improve your flexibility.
Even if you have good flexibility you still want to stretch regularly because it
helps prevent injury and speeds up recovery.
Make sure to hold each stretch for 30-45 seconds. Feel free to replace any
of these stretches with your own just make sure your stretching your glutes,
quadriceps, hamstrings, hip flexors and ankles on a regular basis (5-7 times a we
4 Stretches Every Athlete Should Do
Below are examples of glute, hip flexors,hamstrings, quadriceps and ankle stretch
Simply click on the name for videos of each stretch.
Stretch#1: http://cli.gs/GluteStretch
Stretch#2: http://cli.gs/QuadStretch
Strech#3: http://cli.gs/HamstringStretch
Stretch#4: http://cli.gs/AnkleStretch
Stretch#5: http://cli.gs/HipFle x orStretch
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High Intensity Cardio
After changing your diet the next thing you need to do to accelerate fat loss
is add a day or two of high intensity cardio to your workout. By high
intensity cardio I’m not talking about going out and running 2 miles twice a
week. Remember your ultimate goal is to jump higher and vertical jumping
is all about power and training for power is all about training at high
intensities(as close to 100% as you can). Because of this you don’t want
your muscles getting used to going slow thus things like running miles are a
big no when training to jump higher.
What I mean by high intensity cardio is simply performing a high intensity
exercise (sprints for example) with short rest periods (30-60secs). This will
not only allow you to burn fat faster then you would doing things like
running miles but it will also allow you to maintain your explosiveness.
3 Examples Of High Intensity Cardio Workouts You Can Use
• 7-10 Sprints with 30-60 seconds of rest in between sprint
• 30-60 seconds of jump roping with 60-90 seconds rest in
between (do this around 10 times).
• 8-10 hill sprints (the hill must be between 20-30m long) with 1-2 m
rest in between.
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The Importance Of Recovery
Before I give you a sample program you can use; I want to talk to you
about the importance of recovery.
You see, what you do to make sure your body properly recovers in
between workouts is as if not more important then your workout.
Because if your body doesn’t recover before your next workout then
you won’t be able to train at high intensities. And remember training to jump
higher is all about training for power and to train for power you have to train
as close to 100% intensity as you can. Basically if you don’t pay
attention to recovery you’re really wasting your time because you will not
increase your vertical jump.
Below are some recovery methods you must perform daily when training
to jump higher?
Recovery Methods
-Icing your knees and legs
-Stretching your entire body especially your legs
-Foam rolling your legs
-Getting at least 8 hours of sleep
-Drinking water throughout the day
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8 Week Vertical Jump Training Program.
Phase 1: Relative Strength Improvement
Main Goal: Improve all around relative strength
Other purpose: improve core strength, coordination, flexibility and foot
mobility.
Diet Notes: During this 4 week phase make sure you’re eating around 1.5 g
of protein per pound of bodyweight ( for example if you weigh 200 pounds
try eating around 300 grams of protein daily).
Strength
Phase Week1
Monday Wednesday Friday
Dynamic Warm up Dynamic Warm Up Dynamic Warm up
Tripod x 75 reps per leg
Prone LegExtension x 50 repsper leg
Tripod x 75 reps per leg
Hip Cook Lift x 50reps per leg
3x6 RenegadeRows
Hip Cook Lift x 50reps per leg
3x15 Ankle jumps Daily RecoveryWork
3x15 Ankle jumps
3x5 Depth Drops 3x5 Depth Drops
For squats start with75% of you maxand try increasingthe weight by 5-10pounds every week.
4x8 Squats 5x5 Squats
Use you bodyweightonly for glute hamraises. For splitsquats use themaximum amount of weight you canwhile keeping goodform.
3x10 Glute HamRaises 3x6 Split Squats
Daily RecoveryWork
Daily RecoveryWork
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Strength
Phase Week2
Monday Wednesday Friday
Dynamic Warmup
Dynamic WarmUp
Dynamic Warmup
Tripod x 100
reps per leg
Firer Hydrant x
75 reps per leg
Tripod x 100
reps per legHip Cook Lift x75 reps per leg
4x5 Renegaderows
Hip Cook Lift x75 reps per leg
3x15 Ankle jumps
Daily Recovery
Work3x15 Ankleumps
4x5 Depth Drops 4x5 Depth Drops
5x7 Squats 4x5 Squats
4x10 Glute Ham
Raises
3x8 Split Squats
Daily RecoveryWork
Daily RecoveryWork
StrengthPhase Week3
Monday Wednesday Friday
Dynamic Warmup
Dynamic WarmUp
Dynamic Warmup
Tripod x 125reps per leg
Prone LegExtension x 100reps per leg
Tripod x 125reps per leg
Hip Cook Lift x100 reps per leg
4x6 RenegadeRows
Hip Cook Lift x100 reps per leg
4x12 Ankle jumps
Daily RecoveryWork
4x12 Ankleumps
5x5 Depth Drops 5x5 Depth Drops
4x6 Squats 3x5 Squats
4x12 Glute Ham
Raises
3x5 Split Squats
Daily Recovery
Work
Daily Recovery
Work
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StrengthPhase Week4
Monday Wednesday Friday
Dynamic Warmup
Dynamic Warm
UpDynamic Warmup
Tripod x 150
reps per leg
Firer Hydrant x
125 reps per leg
Tripod x 150
reps per legHip Cook Lift x
125 reps per leg4x5 Renegaderows
Hip Cook Lift x
125 reps per leg3x30 sec Squatankle jumps
Daily RecoveryWork
3x30 sec Squatankle jumps
6x5 Depth Drops 6x5 Depth Drops
3x5 Squats 4x3 Squats
5x10 Glute HamRaises
4x6 Split Squats
Daily RecoveryWork Daily RecoveryWork
Week5 :
Recovery
Phase
Monday Tuesday Wednesday Thursday Friday
Hip CookLift x 100reps per leg
Prone LegExtensionx 100reps per leg
Firer Hydrantx 100 repsper leg
Hip CookLift x 100reps per leg
Prone LegExtensionx 100reps per leg
DailyRecoveryWork
DailyRecoveryWork
DailyRecoveryWork
DailyRecoveryWork
MeasureYour MaxSquat
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Phase2: Speed Phase For 2 Foot Jumpers
Main Goal: Improve rate of force development and reactiveness.
Other purpose: improve foot mobility and coordination.
Diet Notes: During this phase avoid sodas, candy and any other high sugar
products and replace them with fruits and water.
Speed Phase
Week1
Monday Wednesday Friday
Dynamic Warmup
Dynamic Warmup
Dynamic Warmup
Hip Cook Lift x
100 reps per leg
Firer Hydrant x
100 reps per legProne LegExtension x 100reps per leg
4x30 sec Squat
ankle jumps
Jumping
Practice(10-20min)
4x30 sec Squat
ankle jumps
4x4 Box Jumps Tripod x 200reps
4x4 DepthJumps
4X7 Tuck Jumps Daily Recovery
Work
3x6 Power
Skipping4x4 PausedJump Squatswith 30% of max
squat
3x5 Rhythmic jump squats with25% of max
squat3x3 Back Squats
(85%)Daily Recovery
Work
Daily Recovery
Work
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Speed PhaseWeek2
Monday Wednesday Friday
Dynamic Warmup
Dynamic Warmup
Dynamic Warmup
Hip Cook Lift x
100 reps per leg
Firer Hydrant x
100 reps per leg
Prone Leg
Extension x 100reps per leg
5x30 sec Squatankle jumps
JumpingPractice(10-20min)
5x30 sec Squatankle jumps
5x4 Box Jumps Tripod x 225reps per leg
5x4 Depth
Jumps4X7 Tuck Jumps Daily Recovery
Work3x8 Power Skipping
5x4 PausedJump Squatswith 35% of maxsquat
4x5 Rhythmic jump squats with30% of maxsquat3x3 Back Squats
(85%)Daily Recovery
Work
Daily Recovery
Work
Speed PhaseWeek 3
Monday Wednesday Friday
Dynamic Warm
Up
Dynamic Warm
Up
Dynamic Warm
UpHip Cook Lift x
100 reps per leg
Firer Hydrant x
100 reps per legProne LegExtension x 100reps per leg
6x7 Tuck Jumps Jumping practicefor around 15
min
7x4 Depth
Jumps
4X4 PausedJump Squatswith 40% of maxsquat
Tripod x 250reps per leg
5x5 RhythmicJump Squatswith 35% of maxsquat
Daily RecoveryWork
Daily RecoveryWork
Daily RecoveryWork
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Phase2: Speed Phase For 1 Foot Jumpers
Main Goal: Improve rate of force development and reactiveness.
Other purpose: improve foot mobility and coordination.
Diet Notes: During this phase avoid sodas, candy and any other high sugar
products and replace them with fruits and water.
Speed PhaseWeek1
Monday Wednesday Friday
Dynamic Warmup
Dynamic Warmup
Dynamic Warmup
Hip Cook Lift x
100 reps per leg
Firer Hydrant x
100 reps per legProne LegExtension x 100reps per leg
3x30 sec Squatankle jumps
JumpingPractice(10-20min)
3x30 sec Squatankle jumps
3/8 Multi Hops Tripod x 100reps
3/8 Multi Hops
4x7 Tuck Jumps Daily RecoveryWork
4x4 Depth
Jumps4x4 PausedJump Squats
with 30% of maxsquat
3x5 Rhythmic jump squats with
25% of maxsquat
Daily RecoveryWork
3x3 Back Squats(85%)Daily RecoveryWork
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Speed PhaseWeek2
Monday Wednesday Friday
Dynamic Warmup
Dynamic Warmup
Dynamic Warmup
Hip Cook Lift x100 reps per leg
Firer Hydrant x100 reps per leg
Prone LegExtension x 100reps per leg
4x30 sec Squatankle jumps
JumpingPractice(10-20min)
4x30 sec Squatankle jumps
4x7 Multi Hops Tripod x 100reps
4x7 Multi Hops
4X8 Tuck Jumps Daily RecoveryWork
5x4 DepthJumps
5x4 PausedJump Squatswith 35% of maxsquat
4x5 Rhythmic jump squats with30% of maxsquat
Daily RecoveryWork
3x3 Back Squats
(85%)Daily Recovery Work
Speed Phase
Week 3
Monday Wednesday Friday
Dynamic Warm
Up
Dynamic Warm
Up
Dynamic Warm
UpHip Cook Lift x100 reps per leg
Firer Hydrant x100 reps per leg
Prone LegExtension x 100
reps per leg3x8 RunningJumps
3x8 RunningJumps
3x8 RunningJumps
4X4 Paused JumpSquats with 40%of max squat
Daily Recovery Work 3x5 RhythmicJump Squats with35% of max squat
Daily Recovery Work Daily Recovery Work
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Exercise Library
Below is a video library of every excersise in the program. The only exercises not
included are jumping practice and running jumps. Jumping practice is simply practicing
maximum height jumps. Running jumps is in the 1 foot speed phase and it means
running one foot jumps for maximum height. The best way to do running jumps is to
use a basketball rim and run up and jump trying to get your arm as high above the rim
as you can. For the other exercises simply click on the blue links to see video
explanations of each exercise.
Video Library
Dynamic warm up:
http://cli.gs/DynamicWarmUp
Glute Activation Excersises:
http://cli.gs/HipCookLift , http://cli.gs/ProneHipExtension , http://cli.gs/FireHydrant
Core Training Excersises:
Non Tripod: http://cli.gs/NonTripod
renegade rows: http://cli.gs/RenegadeRows
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Strength Training Exercises:
Back Squats: http://cli.gs/BackSquat
Weighted Split Squat: http://cli.gs/WeightedSplitSquat
Glute Ham Raises: http://cli.gs/GluteHamRaises
Rate Of Force Development Exercises:
Paused Jump Squats: http://cli.gs/PausedWeightedJumpSquats
Box Jumps: http://cli.gs/BoxJumps
Reactiveness Exercises:
Ankle Jumps: http://cli.gs/AnkleJumps
Squat Ankle Jumps: http://cli.gs/SquatAnkleJumps
Line Hops: http://cli.gs/LineHops
Tuck Jumps: http://cli.gs/TuckJump
Rhythmic Jump Squats: http://cli.gs/WeightedJumpSquats
Depth Jumps: http://cli.gs/DepthJumps
Depth Drops: http://cli.gs/DepthDrops
Multi Hops: http://cli.gs/MultiHops
Power Skipping: http://cli.gs/Po w erSkipping
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Conclusion
All basketball players dream off that moment when they explode
in the air and throw down a vicious dunk .If you follow the
principles in this book you will give yourself the best chance to
make this dream come true. With all the hype and lies that fill the
vertical jump training industry, I felt I needed to bring some clarity
and that’s why I wrote this book and gave it away for free. Use
this manual as your guide and always go over this book before
starting any vertical jump training. Please make sure to email me
news on the improvements you make because of this book. As
always don’t hesitate to email me with any questions.
Work Hard and I guarantee You’ll See Results
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More Basketball Train ing Info
Find More Free Basketball Training Info Here:
http://cli.gs/BasketballTrainin g23.Com
Find Free Basketball Training Podcasts and Videos
Here:
http://cli.gs/BasketballTraining23TV
Again, don’t hesitate to email me with any
questions or concerns: basketballtraining23 @ live.ca