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S&C UnderGround >> Vertical Jump Training


1/21/09 7:38 AM
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DevinS
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Is your vertical jump something that's worth specifically working on, or should you just not really worry about it? I only ask because it seems like a good indicator of power, and I'm not particularly happy with mine. Pretty disappointed actually. Seen some vertical jump programs out there that focus a lot on weights and plyos, any that you guys recommend?
1/21/09 8:38 AM
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Leigh
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i think its a good idea but no clue on which program to use :o(
1/21/09 9:11 AM
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Wiggy
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 Vertical Jump Training Bible.

By Kelly Baggett - one of the best (and, IMO, most under-rated) guys in the game.  You simply can't go wrong w/any of his stuff.  Tell him Wiggy sent you.  ;-)

Wiggy - www.workingclassfitness.com
1/21/09 11:53 AM
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Leigh
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cheers for the link :o)
1/22/09 12:42 AM
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DevinS
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i read some of his stuff today wiggy, thanks for the link. for some reason I've become infatuated with being able to slam dunk. At 6'1.5 I need a pretty solid vertical to pull this off. Right now I can only touch the rim.
1/22/09 3:51 AM
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8weeksout
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Edited: 01/22/09 3:56 AM
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Assuming you have a decent base to work with...

Weeks 1-2 Max effort Squats
5-8 sets x 1-3 reps w/rest pause

Weeks 3-4 Max effort Squats
3-6 sets x 1-3 reps, coupled with
Jump Squats 3-6 sets x 3-5 reps

Weeks 5-6 Depth Jumps
2-4 sets x 8-10 reps
24-40" box

Rest 2-4 minutes between sets, 8-10 minutes between exercises

Do each workout twice a week, 3-4 days apart

You should see your vertical jump decrease an inch or two in the third and fourth week. If you don't then increase volume.

I guarantee you will gain at least 2 inches or more on your vertical jump with the most noticeable increase 1-2 weeks after you've finished the program

This is an example of what conjugate periodization is supposed to look like
1/22/09 6:26 AM
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DevinS
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thanks 8weeks-

could i substitute max effort squats with deadlifts? i only ask because I don't have a squat rack at my house, just a barbell.
1/22/09 7:26 AM
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8weeksout
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Yes you could do max effort deadlifts instead. Max effort squats would probably work a bit better but you'll still see plenty of results using the deadlift. Also keep in mind that while this might look simple it is actually an advanced program, if you're more of a beginner your vertical will go up just from developing a basic level of strength and using low level plyos.
1/22/09 7:30 AM
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Leigh
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brilliant, cheers. but 2 inches is the "double your vertical" i keep seeing in the ads, so this obviously isn't as good ;o)

thanks again, its refreshing to see some sound advice with realistic result claims
1/22/09 9:51 AM
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T-Man
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Wiggy is correct. Kelly Baggett rules... great articles on his site too.
1/22/09 3:22 PM
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8weeksout
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Edited: 01/22/09 3:25 PM
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Well if your vertical jump is only 2 inches then this program will double your vertical jump - Guaranteed or your money back!

In all seriousness though this type of program is an advanced program and will put inches on someone's jump who has been training vertical jump for years. This is a type of program you use when other methods don't work anymore. A lower level athlete can increase vertical jump much easier with simple methods.
1/23/09 6:40 AM
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krakkerz
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 ttt
1/23/09 7:21 AM
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Leigh
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could you list the simpler methods? or would you rather i posted on your site?
1/23/09 8:10 AM
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Wiggy
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Hey Leigh - go check out Kelly's site. There are a lot of good articles there.

Though not (specifically) for VJ, this article has a couple very simple routines in it:

http://www.higher-faster-sports.com/rocketscience.html
1/23/09 8:52 AM
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Leigh
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ok, cheers mate. his vert bible has come up highly recommended in a few other searches, too
1/23/09 5:11 PM
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DevinS
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jeez, do you guys think GSP really has a 40 inch vertical jump? that's higher than kobe and an inch below Allen Iverson....for some reason I just find that hard to believe. hopefully he can use these skills to jump on BJ's fat face.
1/23/09 5:36 PM
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Leigh
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no, i don't believe it. he would have landed the back flip if he could jump that high
1/23/09 7:39 PM
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NbleSavage
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GSP is not impressed by your performance.
1/23/09 10:50 PM
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Wiggy
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 Meant to link the article - www.higher-faster-sports.com/rocketscience.html

And though I know most of you know this, just so that it's said - there is a big difference between having a XX-inch vertical and jumping onto a XX-inch box.

Wiggy - www.workingclassfitness.com
1/24/09 2:41 AM
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DevinS
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holy shit, look at the vertical on this fucker:

http://www.youtube.com/watch?v=zizMVDaiBhU
1/24/09 2:46 AM
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DevinS
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here's a pretty nuts pic of kelly

http://www.higher-faster-sports.com/images/kellybdunk2.jpg
2/10/09 8:58 AM
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ClayM
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Edited: 02/10/09 8:58 AM
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check out t-mag.com. Charles Poliquin has good article on what is the best exercise for all athletes(its the power snatch) and also some info on increasing your vert. Otherwise just learn the power versions of Olympic Lifts is Power Clean(throw in Power Jerk as well)and Power Snatch. And Squat not half squat not quarter squat ALL the way calfs to hamstrings. If you do these three things your strength and explosive power will increase dramatically. I was member of the US Bobsled team for 4 years(yes I was on the same team as Todd Hays from Choke). Then briefly switched to Oly lifting(130kg sq snatch and 187.5 sq clean and jerk). I also had 38.5 inch vert at 255lbs For those of you who are bench press obsessed. After a 12 week Oly lifting cycle with no benching at all my trainer wanted to see how much I could bench raw(bc all the suited up powerlifter were there). I got to 495 for a single then did 225 34 times. OLYMPIC LIFTING is the key for all explosive athletes.....
2/10/09 5:21 PM
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614
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Or maybe you naturally have fast twitch muscle.
2/11/09 1:03 AM
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DevinS
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damn, 38.5 inch vert is animal Clay, especially @ 255lbs . I'm doing everything you said with some plyos thrown in. Hope to gain 4-5 inches in the next few months.
2/11/09 6:16 AM
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HeangKoing
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ClayM, bod sled guys are animals man. Most put up very impressive Oly numbers. Do you know 'Rob' aka 'knobbers' who does bobsleigh for Canada? He also Oly's.

Jump technique also makes a big difference in a running jump. My running jump is pretty poor compared to my vertical. My vertical is about the same as my running jump.

Koing

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