Here is a program for increasing your vertical jump. It is NOT a
complete program for athletes... Even those athletes who need great
jumping ability will have to engage in conditioning, sport specific
skill training, speed training and even other exercises in the
weight room. The sole purpose of this program is to increase your
vertical jump, but if you are an athlete, don’t fall into the trap
of believing that this program is the only one you need! Instead,
look for other programs that will be specifically designed for your
sport. Those programs will also improve your vertical jump, but will
also give you the tools you need to achieve athletic excellence!
The program is set over quite a long period of time. To do things
right, you must acquire a certain level of fitness to use the upper
levels of this program... Rome wasn’t built in a day, man must crawl
before he can walk, and walk before he can run.... The same can be
said about plyometrics -- which is the best way to increase your
vertical jump! Do not skip workouts or cycles! Otherwise, "The
Profits of Doom" who say plyometric training is dangerous may indeed
be correct!
So if this program is to increase your vertical jump, why are
upper body exercises included? Doesn’t a great vertical involve the
legs? True, the legs and hips are the main movers, but research
suggests that the arm swing can involve as much as 5% of your
velocity while jumping. Have doubts about this? Try this simple
experiment: Stand still and swing your arms up hard. Did you feel
yourself lift upward at all? Perhaps you didn’t get off the ground,
but you should’ve felt some upward movement. Perhaps even some of
your body parts jiggled a bit!
That brings up another point: If too much jiggled, perhaps losing
some bodyfat is in order! No matter how strong you are or how
explosive you are, your vertical jump will always be terrible if you
are overweight! Why carry the excess luggage? If this is the case,
follow the zig zag diet program and get rid of that excess
luggage!
Many of the exercises will not have assigned percentages or
weights. Even if they do, please remember the almighty rule of THE
LAW OF INDIVIDUAL DIFFERENCES! Numbers aren’t Holy, neither are
percentages... What is important is that you are progressing
upwards. As a general rule, increase the weight of the exercises
which aren’t assigned percentages 5 lbs every 3rd week.
OF URGENT IMPORTANCE!!!! See a doctor before engaging in any
exercise program! I know you’ve heard that before, but it is with
good reason! EVERY athletic team in the nation has physicals before
they allow any athlete to engage in team training. If it’s good
enough for those folks, it’s good enough for you! Furthermore, if
you are an athlete and have a strength coach, I strongly advise you
to follow his or her program. They have a plan, and for a plan to
work it must be followed. I invite you to show them this program,
but your strength coach will have a program suited for you as an
individual which must be followed.
MESOCYCLE 1: SET YOUR FOUNDATION!
Before you are ready to start training with Plyometrics, you must
gain a foundation of strength! Conventional wisdom states that you
should be able to squat 1.5 times your body weight before you engage
in plyometrics. While this is true, it may NOT be taken for granted
that you are ready even if you can squat this weight. The muscles
may be strong enough, but the bones, tendons, ligaments and joints
may still not be ready. Mesocycle 1 is designed to prepare you for
such training -- in other words, to give you the necessary tools for
further training! THIS MUST BE DONE FIRST!
Before you begin, establish your 1RM’s for the lifts that require
such as well as noting your present vertical jump. See Note 3.
Week 1
Monday
