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How To Increase Vertical Jump  


As you're probably very well aware, increasing your vertical leap will dramatically improve your performance. So in this article, I'm going to share with you an extremely effective program for increasing your vertical jump substantially.

How do I know this works? Well because this was the exact program I used to go from being able to touch about quarter up a standard basketball net, to being able to touch the rim, and I'm only 5'4". So this definitely works.

First let me tell you a little story about how I came up with this program because it might actually look too simple to you. It's a normal tendency for us humans to make things more complicated than things really need to be.

So here's what happened. When I was in my early 20s, I decided that I wanted to build muscle because I was super skinny. Throughout the years that I trained I really didn't put too much effort into my legs. Like it wouldn't be uncommon for me to skip leg workouts.

I was then encouraged by some of my friends to start developing my legs for better balance. So I decided that I'm not going to miss a leg workout for the next three months. The program I'm about to share with you is actually my leg workout I used to add some bulk to my legs. Although I was hardcore into basketball, I wasn't deliberately trying to increase my vertical jump. I had actually stopped playing basketball because just did have the time. At the time, I didn't know that a bodybuilding leg workout will make you more explosive and jump higher. My thinking was, bodybuilding will hinder your explosiveness and power. Boy was I wrong!

After two months of consistently working out on my legs, it just felt so strong and powerful that I just had a hunch that I would be able to touch the rim. I stopped after just one set into my leg workout and walked into the gym's basketball court. I tried 5 times to touch the rim and came very close on each attempt. Finally, on the sixth try I did it, I touched the rim. I was completely ecstatic and in total disbelief.

So here's how I did it, heavy leg workouts (specifically squats) with forced reps via rest-and-pause. Here's the key to the program, ALWAYS try to break last weeks record. Bring a notepad and pen and record the weight you used and how many normal reps and forced reps you did.

In my program below, you will notice that squats are in every single workout, that's because I believe that squats is the exercise that increased my vertical more than any other leg exercise. There's nothing like have a bar mounted with weights on your shoulders and getting stuck on the bottom of the squatting motion, you have to GET UP!!! It's a matter of survival, you will develop so much power, strength and explosiveness because of this.

If you have never weight-trained before, or you took a long hiatus, I suggest you do this beginner bodybuilding routine for two months before starting the program below. You need develop a base and master your technique first.

In this vertical jump program, you will perform one workout each week.

Vertical Jump Workout - Week #1

Note: Keep a log of the amount of weight and reps used and performed.
Exercises Sets Reps
Heavy Squats  3 4-5 (+forced reps using rest-and-pause principle)
Heavy Leg Presses 3 8 (+forced reps using rest-and-pause principle)
Leg Extensions  3 6 (+forced reps using rest-and-pause principle)


Vertical Jump Workout - Week #2

Note: Try to beat last weeks poundages and reps
Exercises Sets Reps
Heavy Squats  3 4-5 (+forced reps using rest-and-pause principle)
Heavy Hack Squats 3 8 (+forced reps using rest-and-pause principle)
Leg Extensions  3 6 (+forced reps using rest-and-pause principle)


Vertical Jump Workout - Week #3 

Note: Try to beat last weeks poundages and reps
Exercises Sets Reps
Heavy Squats 4 4-5 (+forced reps using rest-and-pause principle)
Heavy Leg Presses 3 8 (+forced reps using rest-and-pause principle)
Leg Extensions  2 6 (+forced reps using rest-and-pause principle)


Vertical Jump Workout - Week #4 

Note: Try to beat last weeks poundages and reps
Exercises Sets Reps
Heavy Squats 4 4-5 (+forced reps using rest-and-pause principle)
Heavy Hack Squats 3 8 (+forced reps using rest-and-pause principle)
Leg Extensions  2 6 (+forced reps using rest-and-pause principle)

For weeks five through twelve, go through week one to four all over again.

Once you have completed the three month program, you will notice a significant increase in your vertical jump. At this point in time, feel free to try these plyometric workouts to continue to develop your vertical.




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