Vertical Jump Training

A simple and intense programme designed to increase overall jumping ability

Vertical jump training is posted all over the internet these days. You can pay a fortune for various programmes that claim to increase your vertical jump. However how many of these programmes actually work? I’m really not sure, but I’m willing to guess it’s a small fraction.

RKC CLassic Kettlebells

As most regulars of this site will know, I provide quite a bit of information on here and it’s all free. This information comes from years of experience and obsession into the sports sciences and fitness industry. I do a LOT of research (even if I am a little lazy when it comes to referencing). This is no different. Here I will provide a vertical jump training programme that is simple and effective. There’s nothing magic or secret about it, just hard training and correct training.

First of all, what’s a vertical jump? Ok, lets clarify exactly what it is. A vertical jump is simply a standing jump directly in the air as high as you can, launching from two legs. This is useful in a lot of sports but not in its test format. How often will you ever need to jump directly into the air from a static start? Not often. So this programme is here to increase that vertical jump, however it’s not here to do just that and nothing else. The training is aimed at increasing your overall jumping ability. This will allow for greater standing broad jumps, long jumps, running vertical jumps (like dunking a basketball) and will also increase things like sprinting speed.

Personal Training

Take the chance to train one on one with a Personal Evolution trainer or join one of our groups throughout Sydney. We also run seminars and corporate wellness programmes internationally. For more information call 0412 602 746 or click here for more information.

There are some complex exercises used throughout this programme. I suggest you take the time to learn these with proper technique first if you are not familiar with them. This will ensure greater vertical jump training results in the long-term.

Lets get down to business…..

The Programme

Ok, lets get your vertical jump, and all other jumping abilities cranking. We’ll do this throughout three phases. The first phase is a foundation builder. Here you will work on overall strength with a small portion dedicated to increasing power. Phase two is focused on transferring that strength and foundational power into maximum velocity, both under load and with just bodyweight. Phase three is the specific phase and will focus on developing specific jumping ability in various forms that are useful in sports. In phase three you will also start to do some more complex lifting and plyometric exercises under greater loads.

Between each phase you will go through an interphase unloading period. Do not ignore this, it comes from intelligent periodisation and will allow adaptations to take place. The entire programme is not some overnight vertical jump training method. It is designed around how long it takes for adaptations to take place in the human body. Move through each phase without cutting corners and I guarantee you will jump higher and further than anyone you know. Do not skip through phases or cut anything short. The whole process will take about six months, or 24 weeks to be precise.

Before you begin the vertical jump training programme there is one obvious thing to do that might get overlooked. You need to test your current vertical jump. Do this and record the result.

Phase One

Phase one is broken down into three workouts. You will train three days on and one day off in that pattern for eight weeks. Each workout you are to increase weight by a very small amount so that you continue to progress.

WORKOUT ONE: Compound Brute Strength

Back squat for 10-8-5-3-3-1 (increase weight on each set)

Deadlift for 5-5-5-3-1

Bench press for 5-5-5-3-1 (use a spotter so you can go heavy)

WORKOUT TWO: Auxiliary Strength and Injury Prevention

Pistols (single leg squats using just bodyweight) for 8-8-8

Bent over row for 5-5-5

Pull-ups (progress to weighted pull-ups) for max reps x 3 sets

Push-ups (progress to weighted push-ups) for max reps x 3 sets

Overhead barbell press for 5-5-5

WORKOUT THREE: Basic Foundational Power Development

This workout is designed to develop the foundations of generating velocity using just your bodyweight. It is low volume, but don’t get tempted to increase this.

Russian Kettlebell Quick Start Kit

Seated vertical jump: This exercise starts from a seated position, either on a chair or a bench with legs under no tension at all and feet flat on the floor. All you’re simply doing is jumping in the air as high as you can from this seated position. Do this 10 times.

Squat Jumps: Simply jump in the air as high as you can and perform the next jump as soon as you’ve absorbed the impact from the last. Do 3 sets of 5 reps with a long rest between sets.

Standing Hurdles or Box Jumps: Get a hurdle, bench or a plyo box that is set at a height you can jump on or over, but provides a challenge to do so. Perform 10 individual jumps.

Throughout these three workouts I recommend at 1-2 minutes of rest between sets. This sounds like a lot but it is required if you are to produce maximum strength and power with each effort.

The final week of phase one is to be performed at only 75% of the preceding week. So if you’re up to squatting 100kg you will only squat 75kg for the same number of reps.

Phase Two

Like phase one, phase two of our vertical jump training programme is broken down into three workouts with the same cycle and rest structure. Again, increase weight each workout as you get stronger.

This phase goes for eight weeks.

WORKOUT ONE: Compound Brute Strength and Auxilliary Strength

This is similar to workout one in phase one, however this time you will combine the major compound movements with auxiliary strength movements to make room for some extra dynamic lifts in session two.

Back squat for 5-5-5-3-3-1-1 (perform a set of 3 squat jumps following each set of heavy squats)

Deadlift for 5-5-3-3-1

Bent over row for 5-5-5

Pull-ups (or weighted pull-ups) for three sets of max reps

Bench press for 5-5-5-3-3-1-1 (superset each set with a set of max push-ups)

Overhead barbell press for 5-5-3-3-1-1

WORKOUT TWO: Velocity Lifting

This involves some very complex movements. I trust that you have taken the time to learn these before commencing the vertical jump training programme. If not then you might want to take a week off from your regular schedule to learn the basics of these. The more proficient you are the greater the loads you can use and the better the results.

Squat clean (like an Olympic clean) for 5-4-3-2-1 (do a sets of three squat jumps following each set of cleans)

Power snatch for 5-4-3-2-1

Speed squat (this is a back squat performed at max speed under a lighter load) for 5-4-3-2-1 (use 60% of your normal squatting weight)

Weighted squat jumps (this can be done by holding dumbbells or with a weight vest) for 5-5-5-5 (use a moderate weight for these, I often use 20kg dumbbells)

WORKOUT THREE: Maximum Power Development

Ascending weight squat jumps (start with body weight and increase the weight on each set) for 5-5-5-5-5-5-5 (take very long rests between sets)

Traveling broad jumps (like squat jumps but you’re jumping forward as far as you can) for 5-5-5-5

Single leg bounds for 5-5-5-5

Again, in this phase take the final week to revert to 75% of the preceding week for an unloading period.

Phase Three

This phase is much like phase two. The difference here is that we have broadened the jump-specific movements and added more plyometrics.

WORKOUT ONE: Strength and Power (complex training)

Back squat for 5-5-5-3-3-1-1 (perform a set of 3 squat jumps following each set of heavy squats)

Deadlift for 5-5-3-3-1 (perform a set of tuck jumps following each deadlift set)

Bent over row for 5-5-5

Pull-ups (or weighted pull-ups) for three sets of max reps

Bench press for 5-5-5-3-3-1-1 (superset each set with a set of 5 plyometric push-ups/clap push-ups)

Overhead barbell press for 5-5-3-3-1-1

WORKOUT TWO: Velocity Lifting

Squat clean (like an Olympic clean) for 5-4-3-2-1 (do a sets of three squat jumps following each set of cleans)

Power snatch for 5-4-3-2-1 (do a set of tuck jumps following each set of power snatch)

Speed squat (this is a back squat performed at max speed under a lighter load) for 5-4-3-2-1 (use 60% of your normal squatting weight) (do a set of three traveling broad jumps after each set of speed squats)

Weighted squat jumps (this can be done by holding dumbbells or with a weight vest) for 5-5-5-5 (use a heavy weight for these, I progress with each set up to 35kg dumbbells)

WORKOUT THREE: Specific Power Development

Ascending weight squat jumps (start with body weight and increase the weight on each set until you’re using a weight that allows you to barely jump off the ground) for 5-5-5-5-5-5-5 (take very long rests between sets) Traveling tuck jumps (hurdles optional) for 5-5-5-5

Single leg bounds for 5-5-5-5

Running vertical jump: This is simply a run up and jump as high as possible, like trying to dunk a basketball. Do 10 individual jumps.

Single deep vertical: Start in a deep squat position, as in bum to heels. Hold the bottom position for five seconds then jump. Pause between jumps and perform a total of 5 individual jumps.

Depth jumps: Stand on a platform that is at least 1.5 metres from the ground. Jump lightly off the platform, absorb the impact on the ground then immediately perform a counter-jump. Do 10 individual jumps.

After this final phase test your vertical jump and notice the radical increase. Rest completely for a week and test it again. If jumping is your primary athletic skill then continue moving through each phase throughout each year in the same fashion, while increasing loads.

Personal Training

Take the chance to train one on one with a Personal Evolution trainer or join one of our groups throughout Sydney. We also run seminars and corporate wellness programmes internationally. For more information call 0412 602 746 or click here for more information.

I guarantee that after these three phases of vertical jump training you will have increased your jumping height by 50% for the already conditioned athlete or up to 200% for the beginner. Leave some feedback for me when you successfully complete the programme.

RCK Authentic Kettlebells

vertical jump training, vertical jump training, vertical jump training, vertical jump training, vertical jump training, vertical jump training

Contact Us

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  

Return to our home page from vertical jump training