Being able to dunk is the ultimate bragging right for every basketball player! It makes you more dangerous at attacking the rim, enables monster blocks, and allows you to get rebounds you should have no business pursuing. So it's no wonder that there are dozens of vertical jump training programs out there, all promising you incredible increases to your vertical! But do they actually work? My goal with this blog is to examine every popular vertical jump program to find out if the deliver on their promise and help you to find out which one fits you best. You can find my comparison of the best vertical jump programs. Today, we will be looking into one program that has been around for a while and is still very popular - the Jump Manual!
The beginnings of the Jump Manual. Jacob Hiller is an athletic performance coach and the creator of the Jump Manual. As every other basketball player, he was obsessed about jumping higher and tried every conceivable method like the Air Alert program, ankle weights, stair running, but wasn't happy with the results. So he began to study the science of athletic performance and started to experiment on his own. And he found a combination of workouts that increased his vertical jump all the way to a 45 inch vertical - the was born!
The program was released in 2008 and since then has helped thousands of athletes to reach their dream of dunking. And even 10 years later, at age 35, Jacob Hiller's vertical is still impressive! On May 18, 2017 at 7:34am PDT Jacob Hiller - still flying Let's get to know the Jump Manual program: Presentation of the Jump Manual Once you enter the membership section of the Jump Manual you see an overview of all the information included in the program.
And that's a lot of information! The Jump Manual is structured like a book with different chapters explaining warm up routines, proper nutrition and the exercises of the jump training program. If you read through all of it, not only will you understand how the Jump Manual works but also gain a pretty good understanding of the science behind vertical jump training. Other programs just give you a list of exercises to do, but with the Jump Manual, you gain knowledge that will be helpful even when you are no longer doing the Jump Manual!
Some impressions from the Jump Manual website. The Jump Manual was created in 2008 and, unfortunately, the website really shows age. The navigation can be frustrating at times and the website is not very well optimized for mobile phones. The old age of the program shows most in the quality of the videos.
The picture quality and resolution just aren't up to modern standards any more. Jump Manual Workouts In the membership section of the Jump Manual, you will find a workout chart that consists of 14 days (afterward you start over from the beginning) that tells you exactly what to do during each day. During these 14 days you are going to do: Plyometric Jump Training (2 times): Exercises like depth jumps or medicine ball throws work on your explosiveness and teach your body how to quickly mobilize a lot of muscle fibers for a quicker and more powerful vertical jump. These exercises increase your vertical by teaching your central nervous system how to work more efficiently and effectively. Expect the plyometric workouts to last around 90 minutes including warm up and cool down.
Comprehensive vertical jump training system. Learn how to jump higher by applying scientifically grounded principles. So are you an athlete who's having difficulties working on your jump perhaps? Well, we have some great news for you today. A program known as The Jump Manual is here to help you increase your jump. Zf Hurth Hsw 630 Transmission Manual here.
Lower Body Strength Training (2 times): The lower body workouts combine heavy weightlifting exercises like deadlifts and squats with more explosive movements like hang cleans. During these workouts, you not only strengthen the muscles that you need during a vertical jump, but you also teach them to use their strength in a quick and powerful fashion. To perform this workout you will need access to a gym with squat racks and heavy barbells. If you don't have a gym membership then there are bodyweight alternatives, but of course these exercises will limit the effect of the workout quite a bit. Overall this workout consists of seven different exercises of which you will be doing four sets. Combined with warm up, cool down and getting to the gym this workout takes 2 hours pretty easily.
Comprehensive vertical jump training system. Learn how to jump higher by applying scientifically grounded principles.
Core Body workouts (4 times): The core series is a rather short workout that you can do at home. Planks and other exercises intend to stabilize your core and improve the transfer of energy during the vertical jump.
This workout is rather quick and will probably take you less than 30 minutes. Stretch and Recover (all off - days): Yep, you read that right! Even on off-days, you don't really get off. Jacob Hiller provides you with a stretch & recovery routine that will help to improve your flexibility and improve muscular regeneration so that you will be back at 100% for the next workout.
2015 Toyota Camry Xle Owners Manual. How easy to use is the Jump Manual? Difficulty of the exercises: A lot of the exercises of the Jump Manual are really challenging and rely on correct technique to be executed safely. If you have never done heavy squats or deadlifts you should find a trainer who will teach you proper technique, otherwise, you can easily hurt your knees or screw up your back.
This makes the Jump Manual less beginner friendly like the #1 competitor that relies 100% on bodyweight exercises. However, if you are an experienced weightlifter, then the Jump Manual will take advantage of this skill and produce significant (jump-specific!) increases of strength in a short time! Difficulty of the workout schedule: Everybody is motivated during the first weeks of a new training program, the hard part is to stick with it until the end. It definitely takes a lot of discipline to make it through 3 months of the Jump Manual as you are doing some kind of workout every day. No Pain, no gain - if you really want to dunk it will take some hard work!
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