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
Concepts have been featured in:
Dude I don't have any measurements for vertical but this is the highest I've jumped in at least 6 years, since I've gained about 35 pounds. I've been doing the Vertical Jump Protocol and Isometrics (to help with knee pain) and it works.
I've done all the other training (I love/live human performance and am going to school for exercise science to be a S&C coach). I've done west side, body building style, plyometrics based programs, ATG literally everything but you put this together really well!
Marshall L., Former Collegiate Football PlayerOut of the three guys doing VJP, we've gained 3, 2, and 3.5 inches on our verts so far. The guy who gained 2 already had a 36.5 inch vert and was a year out of college football when we did our first test. We're finishing up week 4 and as a 31 year old trying to keep up with the younger guys, my hips, ankles, and knees feel stronger and more flexible than they have in a long time. From a programming standpoint, running the Clusters and the VJP back to back has been awesome. Super easy to follow and track with the ebooks and spreadsheets. Love and appreciate how you don't BS and support your claims and reasoning with your work, research, and experience.
Going to risk sounding like an a-hole, but I played Pac 10/12 football, the second guy played running back at a D2, and the guy with the Wyoming scholarship has been working out with me and at these "elite" 7 on 7 facilities for the last 4 years and both of these programs are freaking awesome... 2 of the best that I've experienced, found, or tried since graduating college. I'll let you know after we finish up, thanks again for the programs and info/support.
WHY YOU CAN'T JUMP HIGHER: 10 REASONS
YOU DON'T WARM-UP THE CENTRAL NERVOUS SYSTEM
Every day before training, you need to be doing POWERFUL movements (Med Ball Throws, Jumps, Sprints, etc.). Just going in and lifting or attempting to dunk won't cut it. In the Vertical Jump Protocol, Central Nervous System Warm-Up is done each training to session to increase strength, power, and ultimately, vertical jump ability.
YOU'RE NOT TRAINING THE UPPER BODY
Arm swing is a huge contributor to jump height. Using the French Contrast Method for the upper body, you will gain strength, speed, and power all at once. Over the course of these 5-weeks, a more POWERFUL upper body arm swing will get you bunnies.
YOUR ANKLES SUCK
If you can't dorsiflex and your big toe isn't strong, you're leaving gains on the table. All the power from the arms, legs, and torso must ultimately go through the foot and ankle. If these two areas are dysfunctional, you won't maximize your jump height. It's as if you're jumping from a sandpit versus jumping from a bouncy floor. The ankle rocker series and 'pushing through the big toe' will get you up there.
YOU AREN'T TRAINING THE HIPS
If Hip Thrusts, Split Squats, and Trap Bar Deadlifts aren't a mainstay in your vertical jump program, you should put them in. These exercises strengthen the hips to a high degree.
This takes pressure off your knees, increases hip power, and naturally shifts the body to a more hip-dominant jumping style (because a high level of strength is there).
YOU'RE NOT SQUATTING WITH BANDS
When you jump, you accelerate all the way through take-off. When you squat heavy, you get lazy on the way up (otherwise the bar would come off your back). Attaching bands to the bar FORCES you to accelerate all the way up. Over time, this helps squat strength better transfer to vertical jump power.
YOU DON'T USE THE FRENCH CONTRAST METHOD
Basic physics says the vertical jump is a POWER movement. Doing heavy squats isn't enough. Doing drop jumps isn't enough. You need to cover all aspects of POWER (meaning both FORCE and VELOCITY). French Contrast trains everything and does so super efficiently.
YOU'RE NOT DOING CONCENTRIC-ONLY REPS
The Central Nervous System (CNS) makes you explosive. It's what separates guys like Allen Iverson from the guys playing pickup ball at the Y. To train your CNS to be explosive, concentric-only (upwards-only) lifting has major effects. It involves higher rate coding, better motor unit recruitment, and ultimately, better gains in vertical jump performance. This is utilized on Thursdays and Fridays in the Vertical Jump Protocol.
YOU AREN'T JUMPING WITH THE HIPS
Poor jumpers don't use their hips enough when they jump. Better jumpers gravitate towards a hip-dominant strategy. Twice-per-week vertical jump testing will give you the chance to film, analyze, and optimize your jump technique to use the hips more effectively. This simple change can add inches!
YOU'RE TAKING TOO MANY DAYS OFF
When you chill for the weekend, your Monday performance suffers. By going in the gym and performing 5 sets of 4 reps of weighted jumps, it has been shown to increase vertical jump ~5% for the next day. It also makes you feel more ready to train, increases strength, and keeps your CNS firing so you feel like an absolute beast more often.
YOU AREN'T DOING MAXIMAL ISOMETRIC HOLDS
Jumping and lifting can leave you with weak links. If you don't train isolated positions, these weakness will never be strengthened. "A chain is only as strong as its weakest link". Using short-duration, maximal isometrics, you can strengthen these weak links to the highest degree - keeping you strong in all areas.
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. Former Semi-Pro Rugby Athlete
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. College Basketball Athlete
Hey Jake, I finally got my first dunk unassisted and without an alley oop!
I haven’t had one program with as much success as yours.
I’ve gained at least 7 inches through your program! Other programs without weight training just haven’t done the trick!”Mallek E.
I was at my local gym and I didn't expect to grab the rim. I've been watching your videos and I was doin these exercise and I only expected to touch the bottom rim like I usually do but I sprang up about 2-3 inches higher and grabbed it I'm hoping the more I watch your videos I'll dunk next year and btw I'm in middle school.Ben G.
Justin O., Gym Co-Owner
About 75% done, this is cold blooded!! Love it.
Brandon M., College Basketball Athlete
Got rim for the first time in 3 years.
Love it fr it's dope
Thank you man!!! I can dunk now. Thx to your workout plan. I went from a 30" inch vert to a 41" inch vert in the past year. Thanks to your program.David V.
Thanks for the tips I can dunk now at the age of 16Dex K. Basketball Athlete
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
*Includes an E-Book & Training Program (Exercises linked to YouTube)
Josh K., Basketball Athlete
"Bro ur vertical jump program is messing me up. I keep missing layups cuz my elbow hits the backboard"
"Hey man I'm just saying thanks because I used the program you sent me and I can finally touch rim again! It's crazy too Bc I'm only 13 and 5'9 but I did your program and it got me there. Not to mention I'm also white"
"After doing some of your workouts... It's increased my single leg vertical by 4 inches in a month!"
Danny Z., College Basketball Athlete
Loved that training style (Vertical Jump Protocol). Body felt great. Bounce got better
"Dude I want to say thanks for all the tips I saw on this account, a couple months ago I could barely touch rim, and I did what the tips said, and did the workouts, and a couple weeks ago I dunked."