Jump Your Way To Fitness
Get an edge on your Jumping.
There are several workout programs that are designed to make you jump higher.
What about a workout program that can make you jump higher but also get you bigger, stronger, faster and in some of the best shape of your life? Most vertical jump training programs use repetitive jumping, special shoes and stretching techniques to improve jumping. All of those techniques have a legitimate place in training the legs but jumping is a movement that uses more than just the legs. Jumping is a full body movement and for that reason it is important to train the entire body for jumping.
In training, you train movements, not just muscles. Jumping is a power movement-a function of strength and speed that can be further enhanced through stability. If you are doing stability, strength, speed and power training, there is no doubt you will get in some of the best shape of your life and improve your vertical jump!
Some of the stability that is involved in most vertical jump training uses single-leg exercises and balance devices, such as bosu balls and dyna-discs. These are great, but the best way to improve overall stability is to train the core. This doesn’t mean doing sit-ups until you cramp, this means training the core muscles that help stabilize your lower back and hips (lumbo-pelvic hip complex). Some of those muscles are the abdominal muscles that you like to show off at the beach and some of them are smaller muscles that you can’t see but are extremely important to jumping. Additionally, these same muscles will enhance your ability to perform certain strength, speed, and power exercises that are important to jumping.
Power Channeled
The power that your legs generate in the jumping movement is channeled though your core and transferred to your upper extremities as you leave the ground and reach for your goal height. If the core isn’t strong enough, you wont maximize your jump; as power generated in the legs will be lost and not efficiently transferred to your arms.
Speaking of arms, these are very important to jumping as well. Jumping actually involves a movement and a countermovement. The countermovement is a backward swing of the arms as well as a squatting movement of the legs. This loads the energy that has to quickly be converted into the jumping movement to boost you off the ground and propel you into the air. As you can see there’s a lot involved in jumping-full body stability, strength, speed and power!
Training to improve any of these components of jumping will yield increases in your jumping ability and also your overall fitness level. Combining all of the aforementioned components of the jumping movement into your weekly workout routines will dramatically improve your jumping ability and fitness level. If you just want results, keep doing what you’re doing; but if you want dramatic results, try the following workout program for the next 6 weeks. When you’re done, you’ll be stronger, faster, bigger, and jumping higher!
The Program
Sets Reps
Monday
-Power Clean 4
4
Squat Jumps 8
-Split Jerks 6
3
Scissor Jumps 12
-Speed Squats 8
3
Box Jumps 6
-Hang Clean High Pull 6
3
Romanian Deadlifts 8
-Leg Extensions 12
3
Standing Calf Raises 12
-Jump Rope 5 1 min.
Tuesday
-Wide Grip Pull-ups 12
3
Side Plank 30 sec.
-Military Press 8
3
Plank 1 min.
-Reverse Flyes 12
3
Prone Cobra (Back Extension) 12
-Front Raises 8
3
Reverse Hyperextension 12
-Lateral Raises 8
3
Russian Twist 20
-Seated Row 12
3
Hanging Leg Raises 20
Wednesday
REST
Thursday
-Deadlift 6
3
Depth Jumps 4
-Incline Bench Press 8
4
Plyo Push-up 12
-Stationary Lunges 12
3
Lateral Cone Hop 20
-Dumbbell Chest Flye 12
3
Overhead Tricep Extension 12
-Dips 12
3
Jump Rope 1 min.
Friday
-Sprint 50 yds.
3
Squat Jumps 10
-Close-Grip Pull ups 10
4
Push-ups 25
-Lying Leg Curl 12
3
Seated Calf Raises 12
-Barbell Bicep Curl 8
3
Glute/Ham Raise 12
-Hip Abduction 12
3
Speed Skaters 20
-Hip Adduction 12
3
Alternating DB Curl 20
Saturday
REST
Sunday
REST
Push yourself in these workouts-use weights that will challenge you and move the weight as fast as possible while maintaining proper form and control. The exercises are meant to be performed as super sets. Limit your rest between sets to 2 minutes. Also, be sure to warm up for 5-10 minutes prior to your workouts and stretch after. Go hard or go home!
