ravadongon

I posted this over at ebsforums.com

How To Increase Your Vertical Jump

By Ravadongon

There are 3 types of strength training programs that will help you increase your vertical jump. Each of these techniques has been proven to show an increase in your vertical jump and each has its own advantages, so it's upto you to choose which one suits you best:

Traditional Weight Training

This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.

At this stage you're probably asking why is this method an effective way to increase vertical jump ability?

The principle fitness component of vertical jumping is power. Power is a combination of strength and speed (Power = Strength x Speed).

A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though...

As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.

However for beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power.

Dynamic Weight Training

An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion.

Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected.

Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities.

Plyometrics

Plyometrics is the most commonly used training method to increase vertical jump power. It is said it "bridges the gap between strength and speed". For more details on this type of training see this plyometrics article.

There is little to separate the three training methods when it comes increasing vertical jump performance. However, studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point, a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump.

Summary

What is the best way to increase vertical jump performance?

- If you are new to strength training, a basic weight training program will increase vertical jump power safely and effectively.

- If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine.

- If you have the time and commitment, combine a weight training program with a plyometric training program for optimum results

In the next post I'll give you some programs sprecific to what I've mentioned above!

Programs To Increase Vertical Jump

By Ravadongon

As promised, here are the programs

Program 1: Traditional Weight Training

If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.

Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Exercises

Squats
Bench press
Dumbbell lunges
Pull-ups (weighted, if not possible do Pulldowns)
Standing calf raise
Dumbbell shoulder press
Weighted Crunches

Set x Rep Schedule

W1,2: 2x10
W3,4: 2x6
W5,6: 3x6
W7,8: 2x4

Program 2: Dynamic Weight Training

If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.

Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.

Start with 2 sets of 6 repetitions and gradually increase up to 4 sets of 4 repetitions over an 8 week period.

Jump Squat

In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.

Cleans

Detailed description here

Push presses

Detailed description here

Bench press throws

Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.

Program 3: Combined Program

This program combines a weight training program with a plyometric program.

MONDAY - Weights

Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Exercises

Cleans/Snatch (your choice)
Squats
Bench press
Dumbbell lunges
Pull-ups (weighted, if not possible do Pulldowns)
Standing calf raise
Dumbbell shoulder press
Weighted Crunches

Set x Rep Schedule

W1,2: 3x6
W3,4: 3x5
W5,6: 3x4
W7,8: 3x3

TUESDAY - Plyometrics

NOTE: PROPER STRETCHING and WARM-UP should be done prior to commencement and after completing the following:

Dynamic Stretching prior to commencement

Static Stretching after completion

Follow the following program outlined on this page (it runs over ten weeks)

http://www.athleticadvisor.com/Weigh...ram_design.htm

WEDNESDAY - Rest

THURSDAY Weights as per Monday

FRIDAY - Plyometrics as per Tuesday

WEEKEND - Rest

Enjoy!