VERTICAL JUMP PROTOCOL

In the Vertical Jump Protocol, learn how to use new research to combine plyometrics with high-velocity strength training to increase your vertical consistently, every week.

  • JUMP HIGHER
  • GET EXPLOSIVE
  • START DUNKING

VERTICAL JUMP PROTOCOL: METHODS

  • 1

    CENTRAL NERVOUS SYSTEM WARM-UP

    Every day before training, performing POWERFUL movements (Med Ball Throws, Jumps, Sprints, etc.) will increase your explosive performance during training

  • 3

    TRAIN THE UPPER BODY

    Arm swing is a major contributor to the vertical jump, use French Contrast to optimize all aspects of upper body POWER

  • 5

    IMPROVE ANKLE MOBILITY

    Poor ankle dorsiflexion and big toe strength can severely inhibit your explosiveness

  • 7

    STRENGTHEN THE HIPS

    Hip Thrusts, Split Squats, and Trap Bar Deadlifts are essentials to increase hip-dominant jumping strength

  • 9

    BAND-RESISTED SQUATTING

    The vertical jump requires acceleration all the way through toe-off, heavy lifting doesn't - unless you use band-resistance

  • 2

    FRENCH CONTRAST METHOD

    The vertical jump is a POWER movement, which means you require both FORCE and VELOCITY. French Contrast enhances all aspects of POWER.

  • 4

    CONCENTRIC-ONLY

    Upwards-only lifting involves higher rate coding, better motor unit recruitment, and ultimately, better gains in explosive strength

  • 6

    JUMP WITH THE HIPS

    Better jumpers use a more hip-dominant strategy to achieve higher heights than worse jumpers

  • 8

    OFF-DAY POTENTIATION

    Performing 5 sets of 4 reps of weighted jumps has been shown to increase vertical jump ~5% for the next day

  • 10

    MAXIMAL ISOMETRIC HOLDS

    Jumping and lifting can leave you with weak links, isolate these positions and strengthen them to the highest degree with isometrics

TABLE OF CONTENTS

  • PRINCIPLES FIRST, METHODS LATER - WHAT DETERMINES JUMP HEIGHT?
  • "JUST GET STRONGER"... NOT THAT SIMPLE
  • "TAKE YOUR TIME"... OR NOT
  • CONCEPTS: NOT FOR BEGINNERS
  • INTENTION BEFORE PRESCRIPTION
  • HOW TO SET-UP TRAINING: WEEKLY
  • HOW TO SET-UP TRAINING: DAILY
  • EXTRA DAYS/NUTRITION/RECOVERY
  • RESEARCH USED FOR VERTICAL JUMP PROTOCOL
  • CORE TRAINING
  • HOW TO READ VERTICAL JUMP PROTOCOL
  • REFERENCES

*Includes an E-Book & Training Program

5-WEEKS TO YOUR HIGHEST VERTICAL

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