It is extremely important to perform these exercises properly, otherwise they are useless. The bolded ones are the most helpful exercises.
Weighted Exercises:
Squats (including variations- jump squats, split squats, etc.)
Deadlifts
Snatch Grip Deadlifts
Step Ups
Hang Cleans
Reverse Hyperextensions
Explosive Calf Raises
Seated Calf Raises
Lunges
Leg Press
Power Cleans
Good Mornings
Stiff Legged Deadlifts
Weighted Upper Body:
Bench Press
Military Press
High Pulls
Dumbell Curls
Tricep Extension
Flys (helps with rebounding)
Dumbbell Swings
Push Press
Lateral Raises
Core:
Any Weighted Ab Work (i.e. Crunches, Leg Raises, etc.)
Hyperextensions
Oblique Twists
Isometric Bridges
Hanging Leg Raises
Side Bends
Wood Choppers
Hanging Knee Raises
Plyometrics:
Box Jumps
Power Skips
Zig Zag Jumps
Tuck Jumps
Bounding
Depth Jumps
Lateral cone jumps
Rim Jumps
Hurdle Jumps
Sprinting
Adjustable Rim Dunking
Single Leg Bounding
Maximum Height Jumps
Bodyweight:
Push Ups
Glute Ham Raises
Tuesday, January 30, 2007
Friday, January 26, 2007
Frank Yang's 40 Inch Vertical Leap
Frank Yang trained with Kelly Bagget, author of the Vertical Bible for about 5 months and improved his vertical leap from 30'' to 40''!
Review: The Vertical Bible
If you are looking for a solid vertical leap improvement package without a huge price tag, then you should definitely consider the Vertical Bible. Kelly Bagget lays out the information in clear, easy to understand language. The book is basically comprised of four sections. The first section explains the mechanics of jumping. He describes the basic principles behind jumping and how to train in order to truly improve your vertical leap. The middle section goes on to describe the actual programs and explains all the exercises that the program is comprised of. The third section, the “meat” of the guide, has many different training programs that will suit different types of athletes. This is absolutely necessary since one size fits all programs do not work well for certain people, and an individualized program is much more efficient. The forth section is miscellaneous information and goes into genetics, recovery, muscle types, and his personal story. Kelly describes his adolescent struggle to improving his vertical leap. He has improved his vert by 19 inches, and can easily dunk at 5’9’’ Overall, the guide is perfect for athletes serious about improving their vertical leap, but doesn’t want to spend a fortune.
The guide also comes with two bonuses: The Mental Advantage and Body Composition Basics. The Mental Advantage guide is just as important as the Vertical Bible itself. It explains the mental aspect in training and contains valuable information on accomplishing your goals and making the book work for you.
Body Composition is 51 page guide on losing weight and gaining mass. It discusses the importance of eating certain foods while avoiding others. The guide contains many sample diet plans to supplement your training so you can be in peak shape all the time. It’s essential for any athlete who is serious about his or her sport.
You can learn free magic tricks in your spare time, or you can simply work hard jump higher!
Content: 9/10
Programs: 9/10
Extras: 8/10
Price: 10/10
Get the Vertical Bible now!
The guide also comes with two bonuses: The Mental Advantage and Body Composition Basics. The Mental Advantage guide is just as important as the Vertical Bible itself. It explains the mental aspect in training and contains valuable information on accomplishing your goals and making the book work for you.
Body Composition is 51 page guide on losing weight and gaining mass. It discusses the importance of eating certain foods while avoiding others. The guide contains many sample diet plans to supplement your training so you can be in peak shape all the time. It’s essential for any athlete who is serious about his or her sport.
You can learn free magic tricks in your spare time, or you can simply work hard jump higher!
Content: 9/10
Programs: 9/10
Extras: 8/10
Price: 10/10
Get the Vertical Bible now!
Thursday, January 25, 2007
Review: The Vertical Project
The most helpful aspect of the The Vertical Project is that everything is laid out for you. This 400 page guide is jam packed with useful information on increasing you vertical leap. A huge chunk of this information can be found scattered over the net if you look long and hard enough, but Luke also includes a few gems here and there that will definitely benefit you.
Luke Lowery may not be the best trainer in the world, but he definitely knows that he’s talking about. His exercises include squat and dead lift variations, which are extremely beneficial if you do them correctly. One of the things I liked about the guide was the section on how to use breakthrough isometric training correctly without fatiguing your body. Isometric training has received a bad reputation, but when used correctly, can be extremely helpful. Also, this is a guide specific for increasing vertical leap; it doesn’t focus on general strength as the Vertical Bible does. In other words, if you’re a basketball player, you don’t need to train like a world class power lifter.
Luke also gives some useful info about supplements that will aid in your training. With the intensity of the workouts, it’s best that you follow his advice as it will help your recovery and maximize your gains.
The only downside to this guide is that it shouldn’t be used by everyone. It’s targeted towards the more “advanced” athletes who are extremely committed and willing to spend almost 6 days a week training for a higher vertical leap. The training does get pretty strenuous throughout the program. But no pain, no gain,- and definitely no extra inches on your vertical leap.
Overall, it’s a wonderful guide. It comes with many bonuses that will assist you in your training. The price is a quite high and is a major turn off. But you must weigh it with the benefits. Is the investment worth it, if it helps you increases you vertical jump and enable you to dunk over your opponents? If you believe so, then don’t hesitate and buy the Vertical Project today!
Programs: 10/10
Extras: 10/10
Price: 7/10
Wednesday, January 24, 2007
Top 5 Vertical Leap Myths
by Luke Lowrey
Myth 1: All you need is a workout plan
"The failure to take an integrated approach to increasing vertical jump is one of the first traps many athletes stumble on when starting out. Trust me I know! I've fallen in head first. I've often called it 'training suicide' because increasing vertical leap is about so much more than just a workout program. It requires an integrated and personalized system. If 98% of your time is spent away from the training track, gym or competition court or field, then it's during that non-active period that 98% of your total results have the opportunity of being fully leveraged. For decades athletes have been fooled into believing that it's the time and effort spent at the track or gym that controls their results. I don't doubt that this is an incredibly important ingredient in harnessing true athletic success, but so is the 98% of non-active down time - when your body processes the active time spent training. However, it's only an opportunity. Recognizing this fact presents a viable advantage to any athlete, because so few bother to address this and even fewer address it properly."
Myth 2) That you need to be born with 'good genetics'
"Vertical leap and jumping ability is a function of power and power is a function of science and mathematics. Provided you can execute the mechanics of the jumping movement itself, you will be able to increase the height to which you can jump simply by manipulating the mathematical and scientific equation related. Sure, some people may be born with slightly better genetics than others, and may experience results faster than the next person, but anyone can considerably increase their vertical leap. Quite literally, the person with inferior genetics who uses the superior system, will always win out over the person with the superior genetics and inferior training regime."
Myth 3: That lifting weights will increase your vertical leap
"Another common myth is that lifting weights will increase your vertical leap and make you faster. Weight trainers have spent a lot of time and energy trying to diffuse this, but the fact remains, lifting weights is actually not the most superior way of increasing vertical leap or raw athletic power, and its perhaps more likely to actually slow you down, decrease your body's power output capacity and even cause injury."
Myth 4: That 3 sets of 12 works for everyone
"This stems from the "health club trainer syndrome". These guys tend to hand you the generic program they have at the top of their file and say "go for your life", even when there's absolutely no real, solid or scientific way of measuring that a certain amount of sets or reps is right for you. To be able to accurately map out with fair reason a system that will definitely increase your jump, you don't need to be Einstein to see that the numbers you work by need to be personalized for you. That's why I developed the Uncompromized Performance Number (UPN) technology -- it's the only sure-fire way of knowing and mapping, without a shadow of doubt, the exact numbers that will, week by week, improve your performance rate. I guess that's why my system's caused such a stir."
Myth 5: You have to jump to improve your jump!
"It's not just young athletes who want to increase their vertical leap. Many older people, who still dream of one day being able to dunk with authority are out there looking to increase their vertical jump height, too. However, some of them need to watch it, as old injuries haven't been properly cared for and sometimes, their backs, hips, knees and ankles aren't as durable as those of your average 16 year-old. You'll be happy to know you don't need necessarily include bone-crunching plyometrics into a training regime to gain results. Actually, there are four specific and highly-effective training modes that ensure your joints are saved, yet still allow you to reliably count on adding valuable inches to your jump. These include: "dead start" training exercises, "isometric" exercises, "partial" or "strong-range" exercises and water plyometrics, where the high-impact baring of gravity is removed. In many cases, documented both scientifically and anecdotally, combinations of these four training modes have surpassed the results drawn from the regular jumping, weight-lifting and Olympic and power-lifting routines that are favored by the vast majority of trainers and athletes."
Some say you need to learn to levitate in order to fly. But with the right training and dedication, anyone can improve his vertical leap!
Myth 1: All you need is a workout plan
"The failure to take an integrated approach to increasing vertical jump is one of the first traps many athletes stumble on when starting out. Trust me I know! I've fallen in head first. I've often called it 'training suicide' because increasing vertical leap is about so much more than just a workout program. It requires an integrated and personalized system. If 98% of your time is spent away from the training track, gym or competition court or field, then it's during that non-active period that 98% of your total results have the opportunity of being fully leveraged. For decades athletes have been fooled into believing that it's the time and effort spent at the track or gym that controls their results. I don't doubt that this is an incredibly important ingredient in harnessing true athletic success, but so is the 98% of non-active down time - when your body processes the active time spent training. However, it's only an opportunity. Recognizing this fact presents a viable advantage to any athlete, because so few bother to address this and even fewer address it properly."
Myth 2) That you need to be born with 'good genetics'
"Vertical leap and jumping ability is a function of power and power is a function of science and mathematics. Provided you can execute the mechanics of the jumping movement itself, you will be able to increase the height to which you can jump simply by manipulating the mathematical and scientific equation related. Sure, some people may be born with slightly better genetics than others, and may experience results faster than the next person, but anyone can considerably increase their vertical leap. Quite literally, the person with inferior genetics who uses the superior system, will always win out over the person with the superior genetics and inferior training regime."
Myth 3: That lifting weights will increase your vertical leap
"Another common myth is that lifting weights will increase your vertical leap and make you faster. Weight trainers have spent a lot of time and energy trying to diffuse this, but the fact remains, lifting weights is actually not the most superior way of increasing vertical leap or raw athletic power, and its perhaps more likely to actually slow you down, decrease your body's power output capacity and even cause injury."
Myth 4: That 3 sets of 12 works for everyone
"This stems from the "health club trainer syndrome". These guys tend to hand you the generic program they have at the top of their file and say "go for your life", even when there's absolutely no real, solid or scientific way of measuring that a certain amount of sets or reps is right for you. To be able to accurately map out with fair reason a system that will definitely increase your jump, you don't need to be Einstein to see that the numbers you work by need to be personalized for you. That's why I developed the Uncompromized Performance Number (UPN) technology -- it's the only sure-fire way of knowing and mapping, without a shadow of doubt, the exact numbers that will, week by week, improve your performance rate. I guess that's why my system's caused such a stir."
Myth 5: You have to jump to improve your jump!
"It's not just young athletes who want to increase their vertical leap. Many older people, who still dream of one day being able to dunk with authority are out there looking to increase their vertical jump height, too. However, some of them need to watch it, as old injuries haven't been properly cared for and sometimes, their backs, hips, knees and ankles aren't as durable as those of your average 16 year-old. You'll be happy to know you don't need necessarily include bone-crunching plyometrics into a training regime to gain results. Actually, there are four specific and highly-effective training modes that ensure your joints are saved, yet still allow you to reliably count on adding valuable inches to your jump. These include: "dead start" training exercises, "isometric" exercises, "partial" or "strong-range" exercises and water plyometrics, where the high-impact baring of gravity is removed. In many cases, documented both scientifically and anecdotally, combinations of these four training modes have surpassed the results drawn from the regular jumping, weight-lifting and Olympic and power-lifting routines that are favored by the vast majority of trainers and athletes."
Some say you need to learn to levitate in order to fly. But with the right training and dedication, anyone can improve his vertical leap!
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