Basketball exercises to improve vertical jump exercises

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First of, Jack gives you a complimentary vertical jump e-book that explains the basic training principles for improving your vertical leap. The Vertical Mastery book is strong on fundamentals and the author is conversant in the latest training research. It also means that he understands the importance of combining single-leg and double leg exercises and more. Once you’ve done that, you can hit the build program button and it will analyze your performance, finding your weak spot, give you a complete verbal analysis and a program designed just for you. So all-in-all I find this pretty cool and way more useful than the plain-old e-book that’s going to be fundamentally the same for everyone.
Ask me for an upper-body workout, and I’ll give you one exercise: the standing single-arm overhead press.
Here’s why: it works the deltoids, biceps, triceps, lats, and pecs, as well as all of the stabilising muscles in your entire body. If you still have gas in the tank, do a set of 10 reps on the left and then repeat on the right. For strength and conditioning, the trainers I admire most are the guys on the cutting edge of the field like Mike Boyle (Olympic hockey teams) and Gray Cook (inventor of the Functional Movement Screen). The advantage of this is that you will get the most benefit from working your weakest skill.
Using this analysis, it’s time to get specific and what this program does is create workouts that will help maintain your strengths, while working on your weakness.


At the same time, there are some single-leg exercises (deadlift) to maintain symmetry and some explosive exercises (hang clean, jump squats). It even works your glutes since you can’t have a weak or sagging butt when pressing a large amount of weight overhead with one arm - it just doesn’t happen. These guys are the ones who make the bridge from the research in the labs to the application to athletes.
So right there, you get tremendous and solid information and Jack gives this book away simply to prove to you that he knows his stuff. Basically the goal here is to find out whether you need to work more on pure strength or on explosive power and quickness, and to see if you have any left-right asymmetry that needs work. So if you can squat like a powerlifter, but you’re slow as molasses, you will get a lot more benefit by working quickness than by trying to add another plate to your squat. But this is a stremgth-biased program, because that’s the weak area for our theoretical athlete. So I find this to be best value of half-dozen or so vertical jump products I’ve evaluated. If you do want to go up in weight, I suggest you do this: perform a 2-3-5 ladder on each side like outlined above.
Having examined several of the relatively pricey e-books, I can say that Jack’s free book is as good (in fact, I would say generally better) than the vast majority of the paid books out there.
Frankly, you would be a fool to spend money on an e-book or print book before downloading Jack’s book.
So, for the fake numbers entered above, you can see that raw strength is poor (indeed, a 200-pound squat is crap) and the single-leg jump is poor.


The rep scheme follows a simple “ladder” formula that allows you to handle a lot of volume. Vertical Mastery is in fact a computer program that runs you through a series of tests and then designs a custom workout program based on your test results and your access to training equipment (essentially, whether you have a weight room or not). You can follow it no matter what your goal - sports, hypertrophy, fat loss - because the training effects carry over to all of them. Skip the sets of 10 while doing this variation since your goal is to use the biggest bell or load you can in the last round.
This means he does not make mistakes in his book like telling you that the 45-degree legpress machine is safer than squats (as in the Jump Manual as you can read in my review). Below you can see the screen filled in, though not with values from a real test, but it gives you the idea.
They are selling the dream of a shortcut, but in fact, mostly, performance gains require work. You can, for example, run the tests every off season, find your current weak area, and focus your off-season training based on that.




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Author: admin | 08.04.2014

Category: Workout Trampoline



Comments to «Single best exercise for vertical jump height»

  1. Suggest throwing in some milestone need to adjust this load between sets as you discover your your.

    LEOPART

    08.04.2014 at 16:59:19

  2. Say I am going to workout and burn.

    HAPPY_NEW_YEAR

    08.04.2014 at 17:35:37