Are you struggling to find something that actually works to improve your vertical jump? Your not the only one who has tried every vertical jump imaginable and not see any progress or the progress you’re looking for. You are probably realistic with your gains and still, struggle to see a solid inch every couple of months.
I bet your starting to feel that every vertical jump on the market is nothing but hype, and you are partially right. Programs on the market are advertised extremely well promising insane inches in a few weeks. Affiliate marketing is nothing new on the web in which people will promote a program that they have never done and say it works just so you will click their link and they can make a buck. ***Cough***, Vert Shock, ***Cough***. A program based on 5 days a week on plyos, must be the holy grail to increasing your vertical jump.
I am sad for those that waste money and time to do a vertical jump that doesn’t work for them. The best results I have ever got from a vertical jump program was one that I made my own from principles I studies from Kelly Baggett, a vertical jump mastermind. Believe me, I tried everything, Jump soles, air alert, sky king calf isolator, Science of Jumping, All different types of plyo programs. The only thing that worked was the principles and programming, from the vertical jump bible that Kelly Baggett created.
Can someone give me a vertical jump workout plan that actually works?
This is a question I hear on forums a lot…
Ask yourself this question are you quicker than you are strong or stronger than you are quick?
If your someone who plays a lot of basketball and does a lot of jumping but rarely are working out, the following will help you below.
If you are stronger than you are quick, you might need to focus on explosive work, like power cleans and plyos etc.
If you feel you can jump high and are strong in the weight room, then you may be more balanced. Try to figure out what your weaknesses are.
The following is an excerpt from a blog post-Kelly Baggett wrote on a forum years ago, it still holds true today.
The JackM Split
This is a post I made on a forum a few years back that became immensely popular. Someone had asked a fairly complicated question about VJ training and I replied with a summary of what I thought he should do to avoid wasting time and get to point A to B as quickly as possible.
Many people have followed this workout with great success and I received feedback from one fella who told me he’d wasted years over-analyzing things getting nowhere but when he saw this post he decided to simplify everything and follow it. Well, he ended up putting 7.5 inches on his vert in a few months when he hadn’t made any gains in years prior. Sometimes simplifying things can be a huge advantage and this post/workout is the definition of simplicity. Here
it is:
Knowing that you’re probably gonna ditch what I’m fixing to say in favor of a bunch of complicated BS
that will take you the next 6 months of your training time to figure out, here’s a very simple answer as to what I’d recommend you do:
1. Get stronger. Until you’re going all the way down with 300 lbs on your back you simply don’t have the raw horsepower necessary
to blast 192 lbs (your body weight) up in the air like you’d want.
2. After you accomplish #1, shift into more explosive work.
3. There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every Monday and Friday or Monday and Thursday. On one day knock out sets of 5 in
the squat followed by some glute hams for sets of 6-8. On the other day knock out sets of 6-8 in the bulgarian split squat followed by
some more glute hams. (Do around 4 sets of each exercise). Try to put more weight on the bar every time you hit Mondays workout.
Do this until you can throw around 300 for reps. Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low box depth jumps or any other exercises you like.
4. Once you have accomplished #3 you will now have
a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
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4A. Keep the same basic schedule in place. (Monday and Thursday or Monday and Friday) On one day do some depth jumps followed
by some jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-
50% of your max. On jump squats do one set with more weight followed by one set with lighter weight and alternate back and forth until you’ve done
all 8 sets. At the very end of your workout you might do a few sets of 3 reps with 90% of your squat, a
s well as a few glute hams, just to maintain your strength.
4B. On the other weekly workout make it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up
and try to jump as high as possible from a variety of starts (running, single leg, standing, bouncing off a box). Maybe add in some sprints if you want.
Thus, your workouts will now look like this:
Monday:
Depth jumps 6 x 3
Jump squat with 40% 4 x 5
Jump squat with 20% 4 x 5
(alternate back and forth between them)
Regular squat 3 x 3 @90%
Friday:
PR Day – running jumps, standing jumps, sprints, – whatever you want to do.
5. When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and
might take a couple of months), then it’s time to start over with #1.
6. Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old,
gray and worn out
MOST people could take that simple template there, follow the concepts, and achieve 90% of their potential. It’s not complicated at all but it’s got the 90% that matters.
One thing to realize is how much have you been jumping now and in the past. If you barely jump, the act of jumping itself will put help you put on some inches to your vertical. Many people overlook this and many programs do also. Again if you’re not squatting one and a half times your body weight in a full squat, hit the weights.