Jump Manual - Chapter 1 Elite Training Systems

Increase your vertical jump: The 10 fa…

“Why train only one facet of your training when there are other eective training techniques available? available? Anything  less than a completely comprehensive comprehensive approach is less eective and will result in incomplete results.” 

The 9 Essential Variables of An Explosive Vertical There are 9 aspects involved in maximizing your vertical jump. Your improvement is dependent upon your capabilities in these 9 aspects, aspe cts, and therefore the ight-training program is based on the improvement of each one. When each of these qualities is increased there is a synergistic eect. For example, better exibility will allow your muscles to fully contract and create more leverage: thus your capacity for exibility increases your strength. This means that they all work together toward one goal: explosion and upward propulsion. In many instances your performance will only be as great as your weakest link. When one of these

aspects is not right, it can adversely aect all the other aspects. Conversely, as each aspect improves they

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will positively aect the other aspects of your vertical jump and quickness. In order to print this document from Scribd, you'll need to downloadto it. help you understand what you need to accomplish. The following is intended as a first brief introduction

We will go into further detail and explanation in the following chapters. Understanding these principles is Cancel Download And Print your rst step to understanding eective workouts.

1. Strength Your ability to jump is directly related to your ability to create force (also known as your strength). We are primarily developing your jumping muscle bers (fast twitch bers or Type II); as well as helping your slow twitch bers to act more like fast twitch bers. To date there is no way to convert slow twitch bers to fast twitch. Strength is also factored by how many muscle bers are activated or recruited during a muscle contraction, as well as the rate that each muscle ber res. In a nutshell strength is determined by: I. Size and type of muscle ber (size is changeable, type is not). II. Number of bers recruited or activated in single contraction. III. Firing rate of activated muscle bers during a given movement. IV. Stored elasticity utilized to accelerate and strengthen contraction.

Each of these aspects of strength will be very specically targeted in the workout. We will learn that while we can’t change the actual type of a muscle ber, we can train a slow twitch ber to act more like a fast twitch ber. Number IV. is specically addressed in an advanced type of training that is misused in nearly all performance manuals (I am sure you have heard of it): plyometrics. In the following chapters you will come to a new understanding of its importance and how to master the technique.

2. Quickness You may be strong, but how fast can you generate it? Quickness is the amount of time it takes to produce or output a certain amount of strength. Strength and quickness have a complimentary relationship. The amount of strength you can create, multiplied by how fast you generate it, is equal to the amount of  explosion or upward propulsion you will create. The formula is as follows: (QUICKNESS) X (STRENGTH) = EXPLOSION

Some people have great amounts of strength, yet they do not have the quickness to create the

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explosion. Other athletes are extremely quick but the eects of their quickness would be greatly multiplied by added strength. In Allorder of us to improve toneed print this document both. from Scribd, you'll first need to download it.

Correct plyometric training is the most eective way to train muscles at extremely high speeds. Most Cancel training Download And incorrectly. Print programs and demonstrations of plyometric are done I have seen countless videos

of plyometrics that demonstrate little to no understanding of how to draw maximum benet from this highly eective technique.

3. Neurological Recruitment & Conditioning Your ability to jump is directly related to how your nervous system recruits muscle bers in order to create force. We want to train your system to do the following: a) Recruit every muscle ber b) Fire every muscle ber at maximum ring rate c) Train neural paths to perform a) and b) in the least amount of time possible

Proper training will condition the neurological system to properly call upon muscles to act in ways that create explosion. When this is done systematically muscle memory is developed and we are able to easily create max explosion. Most people are currently not using all the available muscle bers, and training focused on the neurological system is rare and often misunderstood. I realize there is some carry over from the “Strength” and “Quickness” section but it is important to note how they are related, as well as how each of the rst three components, although aected by one another, deserve specic focus.

4. Fuel You must provide your body with the nutrients that you need in order to 1. Build muscles. 2. Use that muscle.

It is not necessary to adopt a complicated diet. A proper diet will allow your muscles to create proper energy stores in your muscle. Without proper fuel, there is no explosion, just as a car without gas will go nowhere. In the diet section of the manual we will talk about ways to maximize fuel, and make sure your

muscles have lasting stores for peak performance.

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In order to print this document from Scribd, you'll 5. Stability and Balance first need to download it.

Each muscle employs stabilizer muscles that hold other joints and muscles in place to facilitate the Cancel Download And Print intended action. If there is a lack of stability, other parts of the body may absorb or hinder the force generated for jumping. A lack of balance jeopardizes your ability to harness your strength and quickness. Ecient balance promotes an ecient use of strength and quickness. Better balance results in more graceful and ecient jumping ability, and stable joint structures result in a more “pure” explosion where the energy is not absorbed by unstable joint structures. These two facets could almost have their own separate category but as they are closely related to one another I have chosen to put them together.

6. Form Many dierent muscles are used to promote upward motion, for example quads, hamstrings, calves, abdominal, arms etc. Forward momentum may also be converted into upward motion. Proper form orchestrates all muscles and momentum to create a rush of upward propulsion. To demonstrate, try to  jump without using your arms or without thrusting your knee in the air. The vertical jump is an orchestra of movement with one nal goal in mind, upward propulsion. In the form section you will learn how to ensure that you are getting the most out of the potential that you already have. This is an aspect to your training that just about every other program ignores, but you will nd that as you apply the form techniques you will realistically add many inches to your vertical.  Jumping with poor form is similar to throwing a ball with your o hand. Your muscles and central nervous system need to “groove” a new neuromuscular pattern to get maximum eciency and power.

7. Flexibility The benets of exibility are vefold: 1. Create more leverage/strength by providing a full range of motion 2. Allow full and more powerful contraction of muscles by reducing resistance from over-active opposing muscles. 3. Improve circulation, which results in greater nutrient uptake, which means stronger contractions and greater muscle recovery. 4. Strengthen joints and supporting structures. 5. Balance muscles, which are less prone to injury.

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