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
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
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
IMPROVE ANKLE MOBILITY
Poor ankle dorsiflexion and big toe strength can severely inhibit your explosiveness
STRENGTHEN THE HIPS
Hip Thrusts, Split Squats, and Trap Bar Deadlifts are essentials to increase hip-dominant jumping strength
The vertical jump requires acceleration all the way through toe-off, heavy lifting doesn't - unless you use band-resistance
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.
Upwards-only lifting involves higher rate coding, better motor unit recruitment, and ultimately, better gains in explosive strength
JUMP WITH THE HIPS
Better jumpers use a more hip-dominant strategy to achieve higher heights than worse jumpers
Performing 5 sets of 4 reps of weighted jumps has been shown to increase vertical jump ~5% for the next day
MAXIMAL ISOMETRIC HOLDS
Jumping and lifting can leave you with weak links, isolate these positions and strengthen them to the highest degree with isometrics
I believe Jake’s vertical jump program is one of the best out there, it has all the scientific back up, and it is 100% reliable. This guy puts hours of work on everything he does and just looking at him you can see he obtains the best results. I guarantee you, that his program will get you to the level you are trying to get.Rodrigo, A. Former Collegiate Basketball Player, Strength Coach
I have been working on my vertical jump for a little over a year now. I have tried many training methods and programs and I can say Jake’s Vertical Jump Protocol has been amazing. My explosiveness has improved as well as my overall strength. The program is not just useful for 5 weeks, but truly explains how to set up training for long term development. The program is clear and scientifically backed up. Jake has also been extremely responsive and helpful throughout the whole process. Definitely give this a shot if you are serious about improving your vertical jump and explosive power!Jake C.
Hi Jake, really enjoying the programme so far... I feel a lot fresher and enjoying changing my programme. Seen a 1-2cm increase after the fist 2 weeks.- Sam G.
Hi Jake, I finished your vertical jump protocol and had some good results with it… I estimate that it is about 2-3 inches on my 2 foot jumping.. I already got a 33 inch running vertical before I started so this is definitely a nice bonus. I’m a college basketball player and I really hope to continue this training this summer because I love it and I really feel like I have more potential.Nicolas D.
Hey Jake, I finally got my first dunk unassisted and without an alley oop!- Chode da P
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
*Includes an E-Book & Training Program (Exercises linked to YouTube)