Vertical Jump Training Program | Jump HIGHER with SCIENCE
Вставка
- Опубліковано 4 жов 2024
- 3 Phase Vertical Jump Training Program for MASSIVE Vertical Jump Gains.
Get The Movement System full 12 Week Vertical Jump Program:
marketplace.tr...
Sign-up THIS WEEK for 20% OFF with code: THEMOVEMENTSYSTEM20
Click here to Join the Strength and Conditioning Study Group on Facebook!
/ 2415992685342170
Get a Free Strength and Conditioning Program Template: the-movement-s...
Studying for the CSCS Exam?
CSCS Study Course: www.themovemen...
150 Question CSCS Practice Test: www.themovemen...
Free 5 step Guide to Writing a Strength and Conditioning Program: the-movement-s...
Learn more about Program Design 101: www.themovemen...
Books I recommend: (Affiliate links below support The Movement System Content Creation)
1. Leadership Game Plan for Success (John Wooden)
amzn.to/3nEerMj
2. Science and Development of Muscle Hypertrophy
amzn.to/3r6fmY9
3. Periodization Training for Sports
amzn.to/3cBmKSP
4. Essentials of Strength Training and Conditioning
amzn.to/3cAZSmv
5. Conscious Coaching
amzn.to/3cBjWVF
6: Strength and Conditioning A Biomechanical Approach
amzn.to/3DUsjsk
See all of The Movement System Amazon Recommendations here:
www.amazon.com...
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: www.themovemen...
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
✅ Let’s Connect:
📱 Instagram: / themovementsystem
Meant to come back and vouch for the program ages ago. Tons of high quality jumps and explosive strength is the secret recipe. If you're wondering if this stuff works it definitely does and I cant imagine theres a better approach. Thanks Matt! I feel like an expert on vertical jump training compared to most people now. Hoping to be dunking (5'10) by december!
Tell us about your progress in December, hope it works well
Wow, this video is absolutely amazing! Great tips and advice. Thanks ! 👏👏
Great video. I’ve seen many many vertical jump videos on UA-cam over the years, but this one sets itself apart! This is both something I can use with my clients, and also for myself. Thanks!
Giving this a try so I can do dad dunks in summer league.
That's what I like to hear
How has it been going the past month ?
My goal is to throw down some dad dunks too!
Did it work
Update?
So the key point that identified right now is cater it. Thanks for teaching sir 👋
Aight imma try this
Wow. Such a great and useful content, I agree with every word, especially about phases to give ourselves time to GRADUALLY adapt to tension and loads. Thanks for your knowledge, man. Greetings from Ukraine
Thanks for the kind words. Have a great day
Thankyou for this !
You’re welcome
This is awesome thank you!!!
Thank you,, I wanna workout in gym for jump higher.
How many inches will it give you on your vertical in 5 months if you do this and weigh lifting 5 times a weak
That's what I need..thanks
When you return to a hypertrophy phase after the power phase, would you go back down to lower level intensity plyometrics, or stick with high intensity plyometrics?
Sign-up for The Movement System Vertical Jump Program for 20% OFF with code: THEMOVEMENTSYSTEM20 marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt
This may sound a little weird and cringe but is there a possibility of getting a free program? Im in hs and do not have any money and my parents are very strict. But I still want to get better at volleyball and my vertical. Love the content!
@@brianock2321 You could download the free program template I have in the description for sure. And you can screenshot and use any of the workouts included in this video
@@TheMovementSystem I got the email for the free template, but it says that the site cant provide a secure connection?
@@brianock2321 Go work at Chic-fil-a. They pay well. Or be a referee for kids summer volleyball.
Bro, I liked your video but no money for your program, which is great, so I just took a screenshot of the training sessions and I'm going to print them on a piece of paper. 🙏😌🇦🇷
Why would you go for hypertrophy if you want to jump higher? If you want to jump higher, you want to be as powerful and *light* as possible. Hypertrophy gives you the other end of the spectrum - bigger, heavier muscles. Specificity, people. It’s a thing.
Hypertrophy = more fast twitch muscle fibers, which are needed for explosive movements. The bigger your muscles are (i.e. the higher quantity of fast twitch muscle fibers you have) the more force you can exert.
Dumb🍑
@@buhleeichoff4144ehhh not necessarily. Bigger muscles doesn’t always mean more power. More power is a combination of speed and strength, muscles don’t necessarily need to be big to generate power. Hypertrophy is purely for size of the muscle fibers, not for amount of fast twitch fibers
Not trying to bash at all, but it looks like you can barley jump yourself, what makes your information valid?
You can believe whoever you want. My goals are to dunk, lift heavy, but also be on the podium for endurance events like triathlons and 5Ks. So my training approach is hybrid with a few weeks focused on vertical jump throughout the year. But the athletes I train have completely different goals ranging from olympic qualifying, NFL, martial arts performance, ironman, etc. Being an S&C professional is different than the guys on UA-cam who just jump high and throw together a PDF of "what worked for them".
@@TheMovementSystemgreat comeback
when you done with all phases do you just recycle and do again for more vert gains?
Just found your channel and I’ve already watched 3 videos! Great analysis, I’ll keep checking up until I can dunk 👍🏼
how has it been going ?
Has anyone tried this program? I'm curious to hear about your experiences and whether it worked for you.
This is definitely the best approach to vertical jump training. I basically jumped every second day and worked explosive squats afterwards on some of those days. Just a shit load of jumping and getting stronger explosively is all you need. Ive been jumping in vball my whole life and it added a few inches in like 2 months. Just doing really high quality sets of 3-5 jumps with decent rest times as much as your body can handle will make your vert go way up.
Is there a display of the form we should have?
Im jump training for volleyball. I typically end up tagging my plyo work out to the beginning of a lifting day or at the end of volleyball games or training. Is it important to have a dedicated plyo day so you can be 100% on that?
I play high school basketball, I am a bit under six foot, and its my dream to dunk in a game before a graduate. I only have one season left, and this is exactly what i have been looking for. You are the answer to my prayers. Thank you so much.
Be consistent with training and track your vertical jump each week the same way. Be patient because it typically takes 4-5 weeks before you see progress but then between 5 weeks-12 weeks you’ll see a lot of progress. Also practice the approach and dunking a tennis ball, mini basketball, volleyball then full ball. Lastly, one thing that helped me was thinking about pushing the basketball down into the hoop. I always aim for my wrist crease to hit the front of the rim. This helps you rely more on the momentum of the ball than having to palm the ball and it sometimes slips out of your hand.
what about now
hows going
he is dead
@jakaimsirovic3736 short answer I wasnt dunking for my season 💀. But I never finished the program bc I was trying for xc in the summer. But I wasn’t able to even touch rim before the program and three weeks into the program I was able to grab the rim. And then that’s when I cut it off. If I had taken my vertical seriously I think it would have worked. I do know how the last sections of the program work but the first section gave me so much more bounce than what I expected. Highly recommend but u can’t do any other leg training than this program if u want the best results.
How long to rest between sets and exercises?
how many sets of plyos should i do in a single workout in phase 3?
I’m 6’2 and 115 kgs , mildly explosive . I body-build but I want to try fit this into my schedule , is that a wise thing to do ?
U should look out to reduce your weigth man fat don't fly . Not saying you r fat far from it but unless your Zion everytime your jump your tendons and joints are taking a beating . The fitter u'll be the best u'll overall perform i'm 6'3 and the lowest i got was 88 Kg but i starved myself a lil and i've big bones the better i'd say go for under 100 kg for sure and work to improve your conditionning and go for something like 88 to 95 kg max and then body build if u feel the need to . Hope that help
thanks man , appreciate it @@loicthiant7448
Is 5'7 a good height for a 14 yo? Just asking
how long should phase 3 be? pure power and plyos?
Typically 2-8 weeks. For more experienced athletes it could be longer for younger athletes who are force deficient I would keep it shorter and spend more time focused on the building in phase 1
where is isometrics?
add them in preferably in contrast with plyometrics
Hi, thank you very much for your videos, what’s the difference between power and strength power?
power ecc like: trap bar deadlift, power cleans ect. strength ecc like back squat and leg press. strength means overall strength with low rep range 3-4 max effort. power is moving lighter weight as fast as possible
@@lowlyplays3004 thank you 🙏
I'm 55+, 6'5", still dunk but definitely not as easy amd quickly lose it. Even though I'm still light, workout 4x per week, do squats, box squats, etc. I'm wondering if, even by doing a ton of plyometrics, will my vertical get back to (close) to where it was? I'm a little fuzzy on the actual anatomical changes/issues -- given that i do workout. Why the lack of bounce or speed/rhythm?
Thanks -
Thanks for this, just wondering in another video you said band assisted jumps is one of the best drills, but in your 12 week course I don't see any mention of resistance bands in the equipment needed. Did you not include these in the program?
It's in phase 3. I don't put it as required equipment because you could also do it with a doorframe or cable and get a similar effect even if you don't have bands.
@@TheMovementSystem Cool, will be purchasing this week. What size boxes should I get? My gym doesn't have any. Am currently around a 25".
What happens if I do all every day
You're gonna be bald 😂
@@eloy6168 😂
Would training frequency go down in the last phase because it’s so nervous system intensive?
I keep the frequency the same and just do shorter more intense sessions.
1. What do I do after completing all 3 phases?
2. I have patella tendon pain from time to time. Is this programm for me?
Yea you can restart the program after completing all 3 phases. I would recommend to add Spanish squat isometrics and leg extension isometrics to help with your patellar tendon pain
How high is your vertical?
Is there actually any strong evidence for band assisted jumps? I can't think of a rationale for them. It isn't overload. It isn't specific, unless you are training for jumping on the moon. Maybe increasing the number of ground contacts, but that would be attributing increasing vertical leap to the quantity of ground contacts by themselves with no regard for quality.
Search "Overspeed Training" A lot of great evidence
all i want of this is the power to do a 360 dunk
Do you think doing a push pull leg split is good for basketball? I do 2 days of push, 1 pull, 1 legs and 2 of plyometrics.
You don’t need any hypertrophy specific training at all, unless you’re very small and skinny right now. There’s a reason why NBA players don’t look like Chris Bumstead. Bigger muscles are just extra weight you’re carrying around. If your only goal is better performance at basketball, you should train specific to that: Power and speed, not strength and definitely not size. Those are not the same thing. Example: If you want power, you do plyo pushups. If you want strength, you bench press very heavy weight for sets of 3-5 reps. If you want hypertrophy (size), you bench press somewhat heavy weight for sets of 8-20 reps. Now, bench pressing might make you better at your plyo pushups - but not by as much as power specific training would. Specificity is a concept that most people get wrong, because everyone now as access to very general advice online, but not to properly individualized training protocols.
Can you join the phases, like doing them all together but on different days in a week?
Better to control the variables in phases so you get the adaptations in the order you want and don’t plateau
What would you recommend for the overall volume of actual number of jumps per week you should be hitting to make adaptations?
Depends on what the individual can respond to. I use around 50-120 jumps per session
@@TheMovementSystem do you mean per week? I think 50-120 jumps is way too much for a single session lol...
@@shuyangchen7830 It depends on how you're counting jumps really. I count a bound or hop as a jump so if you're doing a few sets of bounds, hops, and then 10-20 bilateral maximal jumps that easily gets you up to 60+ per session.
@@TheMovementSystem I see, make sense now
aoki lookaway punch 💀💀
Україна для Українців
Amazing content. Do you have programs/recommendations for fighters? In combat sports such as boxing speed beats strength and technique. Some of your vertical jumps exercises seem suitable since a good punch starts from legs. But anything else?
I would check out one of the programs Jason Brown has available. Like his Conjugate x Conditioning.
If I get your program, complete the twelve weeks, and another 5 or so left before the season, what do you recommend i do?
Do phase 3 twice
@@TheMovementSystem The fact that you actually responded to me (and to other people), makes me so happy. Thank you so much. 🙏🙏