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Vertical Leap training thread
- Thread starter coolcolj
- Start date
PolishHammer1977
New member
If any of you guys want workouts beyond what is here and need personal attention I would be happy to apply it.
Good info CCJ.
Good info CCJ.
C
Citruscide
Guest
I'm with PH... not only am I a 7'+ high jumper... but my vertical leap is considerable.
The training for it isn't rocket science... quite simple...
C-ditty
The training for it isn't rocket science... quite simple...
C-ditty
coolcolj
New member
From Joe Defranco - see above for exercise descriptions
A: I usually don’t design programs for just anyone who asks. Designing a specialized program takes a lot of time and effort and I usually charge big bucks for them. Although I don’t have the time to design you a vertical jump program, I don’t want to leave you hangin’, either. I did speak with Conrad the other day and he seemed like a good kid. I could also tell by our conversation that he was very dedicated to basketball. What I’m going to do for you guys is post the sample 6-week program that I designed for the Vertical Jump book that I co-wrote. I’d tell you to just go and buy the book, but I don’t know where the proceeds of the book are going anymore. Below you will find a sample 6-week program that will improve your vertical jump. For descriptions of the exercises, refer to my article in the “articles” section of this site entitled, “The Fab 15 – Top 15 Exercises for Higher Vertical Jumps.”
By the way, check out the picture of John Iannuzzi doing single leg squats in the “training pics” section of this site. John is the same age as you and Conrad. He is a high school senior basketball player here in New Jersey. He performed the exact 6-week program shown below. Last week I tested his vertical jump. He jumped 37”! If that doesn’t inspire you, nothing will. This kid can jump so high that soon he’ll be grabbing the rim with his teeth!
Good luck.
SAMPLE 6-WEEK TRAINING PROGRAM
Some athletes are strong. Others are fast. The best athletes are both strong and fast. When designing programs to increase athlete’s verticals, we’ve found that training for both speed (rate of force development) and maximal strength, simultaneously, gets the best results. If you only train for increased strength, without ever paying attention to how fast you’re moving the weight, you may get very strong, but not necessarily faster or more explosive. This is why, in general, powerlifters can’t jump as high as Olympic weightlifters. Too many powerlifters train using heavy weights, which move slowly, all year long. Instead of always trying to lift more than their friends do, powerlifters should spend some time trying to lift faster than their friends. The bottom line is if no speed work is done, you will end up with a strong, slow athlete. On the other hand, if you only train for speed and never increase your maximal strength, you will not have enough of a strength base to develop explosive power. So what the hell is an athlete to do, you say? We will tell you one more time. Train for both maximal strength and speed simultaneously in your training cycle! The following program is designed so that on Monday your main exercise is designed to increase your max strength. Heavy weights will be used and the weights will move slowly. On Thursday, your main lift will be dynamic in nature. Speed is king on Thursday. Basically, the goal is to lift heavier on Monday and faster on Thursday.
We did not include any sample upper body workouts in this program, but we recommend you lift upper body 2 times during the week while on this program. You can either split your upper body in half and lift on Tuesday(chest & back) and Friday(shoulders, tris, bis). Or just do a full upper body workout two times during the week. Whatever you choose, remember to stick to the basics and keep your workouts short and intense. After your warm-up, don’t let these upper body workouts go longer than 45-50 minutes. Remember that we’re going to the gym to make progress, not friends. You don’t want to fry yourself out for the Monday and Thursday workouts. Stick with incline benches, chins, shoulder presses, etc. If you follow this program for the full 6-weeks, you will be amazed at the progress you will make. Who knows, you may even become a member of “The Mile High Club”. (Not that Mile High Club, stupid!)
Enough talk, let’s get to work!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 1 & 2
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Trap Bar Deadlift off 4” box – Warm-up to 4 sets of 5 reps, increasing weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 8 reps each leg, rest 30 seconds between each leg and 2 minutes between each set.
D. Reverse Hyperextensions – 4 sets of 10 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Use maximal band tension with less bar weight.
*Use a box that is parallel or 1” above parallel.
*Have someone time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king on Thursday’s! Adjust the weight accordingly.
C. Dumbell Swings off boxes – 3 sets of 8 reps, rest 2 minutes between sets
D. Reverse Hyperextensions – 3 sets of 10 reps, rest 1 minute between sets
E. Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets
Return to Top
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 3 & 4
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Snatch Grip Deadlifts – Warm-up to 4 sets of 4 reps, increasing the weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 6 reps, rest 30 seconds between each leg and 2 minutes between sets
D. Reverse Hyperextensions – 4 sets of 8 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets.
*Perform this exercise in the same manner you did during weeks 1 & 2. The only difference is during weeks 3 & 4 you will use slightly less band tension, but increase the barbell weight slightly.
C. Dumbell Swings off boxes – 4 sets of 6, rest 2 minutes between sets
D. Standing Backward Medicine ball throw – Perform 2 sets of 5 throws, rest 1-2 minutes after the first 5 throws.
E. Rotational Ab work, using hi & low cables – hi to low woodchoppers, 3 X 10 reps each side – low to hi, 3 X 10 reps each side, rest 30 seconds between sets.
Return to Top
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 5 & 6
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Depth Jumps – 4 sets of 3 reps, rest 1 minute between each set of 3 jumps.
C. Power Snatch or Power Clean – Warm-up to 4 sets of 3 reps, increasing weight on each work set. Rest 3 minutes between work sets.
D. Reverse Hyperextensions – 4 sets of 6 reps, rest 1 minute between sets.
E. Weighted Swiss ball crunches – (use either a rope attached to a low cable or hold a dumbell on your chest for resistance) 4 sets of 8 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch.
B. 50-rep Rhythm Squats, with light band tension – Warm-up to 1 max set of 50 reps!
C. Box Squats with bands – Warm-up to 6 sets of 2 reps, resting 30 seconds between sets. Perform this exercise in the same manner as you have been, but decrease the band tension slightly from what you were using the last 2 weeks and increase the barbell weight. The goal is still to perform all sets in 2 seconds or less!
D. Push Jerks – Warm-up to 4 max sets. 1st set = 5 reps, 2nd set = 4 reps, 3rd set = 3 reps, 4th set = 2 reps. Rest 3 minutes between work sets.
E. Medicine ball ab circuit – toe touches X 20 reps, russian twists X 20 reps, crunches X 20 reps – Perform this “circuit” 3 times. Rest 20 seconds between circuits.
* Test your vertical jump 3 – 5 days after this workout after week six.
A: I usually don’t design programs for just anyone who asks. Designing a specialized program takes a lot of time and effort and I usually charge big bucks for them. Although I don’t have the time to design you a vertical jump program, I don’t want to leave you hangin’, either. I did speak with Conrad the other day and he seemed like a good kid. I could also tell by our conversation that he was very dedicated to basketball. What I’m going to do for you guys is post the sample 6-week program that I designed for the Vertical Jump book that I co-wrote. I’d tell you to just go and buy the book, but I don’t know where the proceeds of the book are going anymore. Below you will find a sample 6-week program that will improve your vertical jump. For descriptions of the exercises, refer to my article in the “articles” section of this site entitled, “The Fab 15 – Top 15 Exercises for Higher Vertical Jumps.”
By the way, check out the picture of John Iannuzzi doing single leg squats in the “training pics” section of this site. John is the same age as you and Conrad. He is a high school senior basketball player here in New Jersey. He performed the exact 6-week program shown below. Last week I tested his vertical jump. He jumped 37”! If that doesn’t inspire you, nothing will. This kid can jump so high that soon he’ll be grabbing the rim with his teeth!
Good luck.
SAMPLE 6-WEEK TRAINING PROGRAM
Some athletes are strong. Others are fast. The best athletes are both strong and fast. When designing programs to increase athlete’s verticals, we’ve found that training for both speed (rate of force development) and maximal strength, simultaneously, gets the best results. If you only train for increased strength, without ever paying attention to how fast you’re moving the weight, you may get very strong, but not necessarily faster or more explosive. This is why, in general, powerlifters can’t jump as high as Olympic weightlifters. Too many powerlifters train using heavy weights, which move slowly, all year long. Instead of always trying to lift more than their friends do, powerlifters should spend some time trying to lift faster than their friends. The bottom line is if no speed work is done, you will end up with a strong, slow athlete. On the other hand, if you only train for speed and never increase your maximal strength, you will not have enough of a strength base to develop explosive power. So what the hell is an athlete to do, you say? We will tell you one more time. Train for both maximal strength and speed simultaneously in your training cycle! The following program is designed so that on Monday your main exercise is designed to increase your max strength. Heavy weights will be used and the weights will move slowly. On Thursday, your main lift will be dynamic in nature. Speed is king on Thursday. Basically, the goal is to lift heavier on Monday and faster on Thursday.
We did not include any sample upper body workouts in this program, but we recommend you lift upper body 2 times during the week while on this program. You can either split your upper body in half and lift on Tuesday(chest & back) and Friday(shoulders, tris, bis). Or just do a full upper body workout two times during the week. Whatever you choose, remember to stick to the basics and keep your workouts short and intense. After your warm-up, don’t let these upper body workouts go longer than 45-50 minutes. Remember that we’re going to the gym to make progress, not friends. You don’t want to fry yourself out for the Monday and Thursday workouts. Stick with incline benches, chins, shoulder presses, etc. If you follow this program for the full 6-weeks, you will be amazed at the progress you will make. Who knows, you may even become a member of “The Mile High Club”. (Not that Mile High Club, stupid!)
Enough talk, let’s get to work!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 1 & 2
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Trap Bar Deadlift off 4” box – Warm-up to 4 sets of 5 reps, increasing weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 8 reps each leg, rest 30 seconds between each leg and 2 minutes between each set.
D. Reverse Hyperextensions – 4 sets of 10 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Use maximal band tension with less bar weight.
*Use a box that is parallel or 1” above parallel.
*Have someone time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king on Thursday’s! Adjust the weight accordingly.
C. Dumbell Swings off boxes – 3 sets of 8 reps, rest 2 minutes between sets
D. Reverse Hyperextensions – 3 sets of 10 reps, rest 1 minute between sets
E. Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets
Return to Top
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 3 & 4
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Snatch Grip Deadlifts – Warm-up to 4 sets of 4 reps, increasing the weight each set, rest 3 minutes between work sets.
C. Bulgarian Split Squats – 3 sets of 6 reps, rest 30 seconds between each leg and 2 minutes between sets
D. Reverse Hyperextensions – 4 sets of 8 reps, rest 1 minute between sets
E. Weighted Swiss ball crunches – (use either a rope attached to the low cable or a dumbell held on your chest for resistance) 4 sets of 10 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Box Squats with bands – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets.
*Perform this exercise in the same manner you did during weeks 1 & 2. The only difference is during weeks 3 & 4 you will use slightly less band tension, but increase the barbell weight slightly.
C. Dumbell Swings off boxes – 4 sets of 6, rest 2 minutes between sets
D. Standing Backward Medicine ball throw – Perform 2 sets of 5 throws, rest 1-2 minutes after the first 5 throws.
E. Rotational Ab work, using hi & low cables – hi to low woodchoppers, 3 X 10 reps each side – low to hi, 3 X 10 reps each side, rest 30 seconds between sets.
Return to Top
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEKS 5 & 6
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Monday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch
B. Depth Jumps – 4 sets of 3 reps, rest 1 minute between each set of 3 jumps.
C. Power Snatch or Power Clean – Warm-up to 4 sets of 3 reps, increasing weight on each work set. Rest 3 minutes between work sets.
D. Reverse Hyperextensions – 4 sets of 6 reps, rest 1 minute between sets.
E. Weighted Swiss ball crunches – (use either a rope attached to a low cable or hold a dumbell on your chest for resistance) 4 sets of 8 reps, rest 1 minute between sets.
--------------------------------------------------------------------------------
Thursday
A. Warm-up – Pogo Jump warm-up then static hip flexor stretch.
B. 50-rep Rhythm Squats, with light band tension – Warm-up to 1 max set of 50 reps!
C. Box Squats with bands – Warm-up to 6 sets of 2 reps, resting 30 seconds between sets. Perform this exercise in the same manner as you have been, but decrease the band tension slightly from what you were using the last 2 weeks and increase the barbell weight. The goal is still to perform all sets in 2 seconds or less!
D. Push Jerks – Warm-up to 4 max sets. 1st set = 5 reps, 2nd set = 4 reps, 3rd set = 3 reps, 4th set = 2 reps. Rest 3 minutes between work sets.
E. Medicine ball ab circuit – toe touches X 20 reps, russian twists X 20 reps, crunches X 20 reps – Perform this “circuit” 3 times. Rest 20 seconds between circuits.
* Test your vertical jump 3 – 5 days after this workout after week six.
coolcolj
New member
quoting msyelf
Get stronger, teach your body to apply this strength with speed, boost the stretch reflex and improve skill.
1) main sport exercises with added resistance - jumping with weighted vest
2) Assistance exercises
A - maximal strength - ie squats, deadlifts etc
B - Rate of force developement - olys, speed squats etc
C - DynamicStrength - light jumpsquats, weighted plyos
D - Stretch shortening cycle - plyos, depth jumps, power jerks etc
Plus eccentric strength from drop jumps or altitude jumps.
You can't generate force if you can't absorb it
Get stronger, teach your body to apply this strength with speed, boost the stretch reflex and improve skill.
1) main sport exercises with added resistance - jumping with weighted vest
2) Assistance exercises
A - maximal strength - ie squats, deadlifts etc
B - Rate of force developement - olys, speed squats etc
C - DynamicStrength - light jumpsquats, weighted plyos
D - Stretch shortening cycle - plyos, depth jumps, power jerks etc
Plus eccentric strength from drop jumps or altitude jumps.
You can't generate force if you can't absorb it
S
slobberknocker
Guest
Hey CCJ, would you mind posting your height, weight, and vertical jump? I was just curious.
coolcolj
New member
height - 5'9"
weight - currently around 208-210lbs, but was mostly 190lbs before
VJ - ?
Who knows, it was around the mid 30s before, but I've gotten heavier and it is actually slightly lower now. 20lbs extra don't help much
But I hope to start sprinting soon and lean up.
weight - currently around 208-210lbs, but was mostly 190lbs before
VJ - ?
Who knows, it was around the mid 30s before, but I've gotten heavier and it is actually slightly lower now. 20lbs extra don't help much
But I hope to start sprinting soon and lean up.
Last edited:
coolcolj
New member
Ato Bolden High box jumps
need realplayer
http://realserver.tf1.ext.imaginet....ntalThings_com_12402_1_16_5767_0_240x180.smil
single leg high box jumps
need realplayer
http://realserver.tf1.ext.imaginet....ntalThings_com_12402_1_16_5767_0_240x180.smil
single leg high box jumps
interesting I am going to start doing those....maybe not at 38 inches
I 100 percent agree with the mental aspect they mention when doing big box jumps...I posted before about it being a way to train your body to do what you want when you tell it to, you either make it or you don't and if you hesitate or back off you will always fail. It is impossible to do a box jump while thinking about anything else besides exploding. The stretch reflex is trained and improved mentally just as much as physically.
I 100 percent agree with the mental aspect they mention when doing big box jumps...I posted before about it being a way to train your body to do what you want when you tell it to, you either make it or you don't and if you hesitate or back off you will always fail. It is impossible to do a box jump while thinking about anything else besides exploding. The stretch reflex is trained and improved mentally just as much as physically.
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