Increasing your vertical jump can be either a simple and efficient process, or be made to be long and drawn out with sparse results.
The key when it comes to dunking is having a process and following that process repeatedly.
You find what works and cut out what doesn’t.
Having the ability to dunk now allows me to look back and see the mistakes that my beginner self made and you may potentially make on the road to training your vertical to jump higher.
So here are 5 Things that hurt my vertical jump increases when I first started:
1.) Training All Strength and Doing No Agility Workouts
This is probably the number 1 thing holding people’s verticals back…indirectly…
…you see, training for leg strength (lifting very heavy weights with low reps) is not bad in itself. You can jump very high doing so and many people do.
The only problem is that a high vertical leap is dependent on 2 things, not just one.
Strength is just as important as agility and agility is just as important as strength.
The two in combination make for a deadly combination that I promise you will double or triple your monthly vertical gains.
2.) Not Going 100% On Every Repetition (Rep) During Workouts
Vertical jumps are possibly the most explosive movement your body can do next to sprinting.
It’s all about a lot of power in a very small amount of time all at once.
So your workout MUST reflect this explosive movement, otherwise what are your training for? Jump endurance? I don’t think so…you want to fly high for one jump to smash it down.
The stronger your legs are, the more explosive jumps they will last. So, knowing this, we can be confident that going 100% every rep will train both strength and endurance indirectly (but we really want the strong explosiveness).
The Jump Manual (the vertical program I did to dunk) focuses on this. Jacob Hiller the creator explicitly says, “If you aren’t going 100% on the next rep don’t do it, stop the set right there.”
Make sure that every jump you do while training is as explosive as possible, no half-assing anything because it will build up over time and hurt your gains in the long term.
3.) Terrible Diet
Notice how I said “terrible” diet and not “bad diet”. I’m not going to lie, I ate whatever came in front of my mouth while I did the Jump Manual and I still gained 15 inches on my vertical in 5 months.
I had a bad and unmanaged diet, but it wasn’t terrible.
I personally don’t understand diet freaks who count every calorie and watch what they eat like a hawk.
Yes, if you are a professional that is necessary, but if you are a regular dude like me all you want to do is just jump higher to smash down that dunk and knock your friends’ socks off…am I right? 😉
Anyway, this tip is simple: don’t eat pizza every day, don’t skip major meals like breakfast and post-workout meals, and get a lot of protein…ALOT OF PROTEIN.
Side note: I literally remember drinking half gallons of milk after workouts (before I learned what whey protein was). Long story short, I had many long, late-night, dates with the toilet…
Keeping it simple, don’t be a diet freak. It does matter but only to a certain degree.
Focus on working your butt off in the gym and make your legs cry. I ate like a normal person and still had monster gains…
4.) Not Getting Enough Rest Between Workouts (Overtraining)
If this list were chronological then this would rank very high up there.
I go really hard in the gym and I hate rest days. Rest days are the equivalent of…I don’t know…I just know they suck since I am the type that wants to work towards my goals 24/7.
But here is the thing, your legs are a huge muscle that put a large load on your Central Nervous System (CNS).
Every jump workout you do (especially plyometrics and agility) exert a toll on your CNS that NEEDS rest, no way around it.
There is nothing that you can drink, eat, or do to avoid this.
Let me tell you from experience, your legs can feel 100%, but you’ll know that your CNS need rest because as you go to jump you’ll feel like…something is holding you back…
…it is hard to explain without you experiencing it but you just can’t jump at 100% despite your legs feeling fine.
I guarantee that this will happen if you do The Jump Manual or any intense vertical workout program.
This CNS problem is much more prevalent in the legs than it is when you workout arms.
The only fix for it is simply rest. Don’t jump at all on rest days.
I know…it sucks.
5.) Not Enough Structure To Your Jump Workout Program
One thing that guaranteed weak results is not challenging your body. I’m the type to just walk in the gym and just do whatever then leave.
This is counter productive to results…
…a huge shift you have to make if you want to dunk is a shift towards order and disorder.
You need structure to your workouts, but you also need to keep your muscles confused and challenged.
This can be achieved by simply varying your workout every 2 week cycle and doing a mix of strength and plyometric exercises of your choosing.
What’s the takeaway?
Always push your muscles to new boundaries and challenge them. A structured workout is best for doing just that so you smash all your weak points…
...what if there was already a vertical jump workout program that does just this and is proven with thousands of people like me?
…yes you read right, doubled. I started with a pathetic 18 inch vertical and now I have a 37 inch vertical on an average day.
The Jump Manual increased my vertical 15 inches in 5 months and I am a raving fan of it now.
The Jump Manual addresses all of the points in this post: it has a perfect mix of strength and agility training in a structured workout set that rotates every few weeks keeping your leg muscles weeping.
It also provides a meal plan (I didn’t follow it…) to maximize your results with the training.
You don’t need to know anything about jumping. The Jump Manual gives you the workouts, the rest days, and the diet. Everything you need to see monster gains on your vertical jump.
The Jump Manual gives you everything: the workouts, the rest days, and the diet. Literally everything you need to see monster gains on your vertical jump.
The Jump Manual also has a 100% Money-Back guarantee that you will add at least 10 Inches to your vertical leap in Just 12 Weeks.
You literally can’t lose anything and I guarantee that you won’t want your money back once you see the amazing results you get from it!
(They kept my money…)
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