Explosive Jump Training

A mixture of strength and quickness exercises combined for the ultimate explosive leg workout! In an attempt to improve my vertical I began to research the most explosive and effective way to simply, "Jump Higher". Integrating strength training, immediately followed by an explosive exercise.
This workout goes as follows:
Warm up on a stationary bike or jogging. Include Dynamic Stretching exercises such as Walking Lunges, High Knees, Butt Kicks, Carioca, and any other favorites that will loosen up your lower half.
1. Squats(body weight or 20lb dumbbells) 3 sets of 10-15 reps
2. Step-Ups 3 sets of 8-12 reps
3. Single-leg Hamstring curls 3 sets of 10-15 reps
4. Jump Squats (5-10lb dumbbells or body weight only)
5. Single-leg Calf raises 3 sets of 10-12 reps (each leg) Inward calf raises 3 sets of 10-12 reps Outward calf raises 3 sets of 10-12 reps
6. Burnouts 3 sets of 100-200 touches (can also substitute jump rope)
Finish with sprint intervals or speed intervals on a stationary bike.
Cool down with a jog or light speed on a stationary bike.
Be sure to stretch, stretch, stretch, after this workout!
( you can add in or mix up the explosive jumps. Box Drop Jumps are very effective as well as Max Vertical Jumps with no weights)

The goal is to maintain explosiveness during the entire workout. CUT REP's TO MAINTAIN EXPLOSIVENESS! If you slow down or lose explosiveness during the lifts or jumps, those extra reps only wear you out.

Category:

Sports

Tags:

• Jumping
• Vertical
• Leg
• workouts

[AmazingJoe24]

how many reps and sets did you do on the jump squats?

[25Ledford]

@AmazingJoe24 I try to get 8 or more, I go until I cant "explode" up anymore. dont do extra reps if you cant go hard.

[SuperiorMind]

Worked my way up(during the year) to 126lbs(2x63lb) dumbell squat jumps with good form for 38 reps so far. Finish off with stationary switching lunge jumps for 32 reps(16 per side) and then 10+10+5+5 126lb weighted lunges . Interestingly I also noticed huge improvement in both running speed and stamina with just those exercises alone. I recommend some kind of beta alanine based supplement with this to greatly reduce the burn sensation and improve gains. Without beta... hurts like hell.

[25Ledford]

@SuperiorMind yeah, if you do these in a circuit it can be good cardio. If you are a college or pro athlete you have to watch the supplements though, dont want to get something you shouldnt have!

[melo19ful]

how long did it take you to gain 8 inches of vertical ?

[25Ledford]

@melo19ful about 16 weeks, not taking any time off. leg workout 3 days a week, then core and upper body mixed with playing basketball on the other 4 days

[joebiggity]

i just wana dunk

[ComeOnComeOnComeOn56]

@CarlMalone

That so cool dude.. I would see my future

jumps if I were to take its training in maybe

year. lol Anyway, what I liked about it is

that it gives all the training software providing

me techniques to achieve maximum vertical

jump and quickness in less than short weeks.

PS= You forgot to mention its site. Its

JumpHigher.info

[TheProfessorSteeze]

Nice gym music haha

Great vid though

[NadzBuster]

Good workout, but dude you really need a new workout playlist.

[TheAqworldsTIPS]

hey dude, I'm 5'10, I wanna dunk so bad, like in less than 6 months,

also, I'm thin, 60 kg,

Do you recommend this training for me?

I also think I can do this since I've been working out on my legs lately

thanks for the video :D

[magnectic100]

omg smfh that song really??? wtf

[Sanctumfan1]

jumpmanual is the best

[ajoj0909]

Hey, right now i can jump 2, maybe 3 inches above the rim , but it still isnt enoguh for me too dunk the ball. I've been starting working out in the gym, cause I've allways been skinny

Before, I never could've trained my legs like this because I was in the basketball season, or some intense condition training and having sore legs was allways a bad idea.

Since I stopped training basketball for a year cause of personal reasons, I'll definitely try this out. Looks very good to me. Subbed :)

[2kmasterful]

nice shoes

[Drpatrick777]

His music couldnt even get me pumped up to watch he work out. Sad day.

[zigmaleho]

@25Ledford that's called jump manual! ahhaha