Best Vertical Jump Programs Focus On Vertical Jump Workout Power Output

The best vertical jump programs have many factors that distinguish them from simple, conventional programs. One of these is higher power output. This page will compare the power output from a conventional program with one of the best vertical jump programs designed what it is actually supposed to do.

Below is a general outline of a “normal” plyometrics vertical jump workout program consisting of five plyometric exercises for a 175 lb athlete. Note, however, that the rest and power output applies to just one exercise. Also note that in weeks 9 and 10, you do less reps/ set since the vertical jump workout exercises are of higher intensity.

	sets*reps	rest	total ex time	P.O. (lbs/sec)
Weeks 1,2	2*10	120	140	25
Weeks 3,4	2*10	120	140	25
Weeks 5,6	2*10	120	140	25
Weeks 7,8	2*10	120	140	25
Weeks 9,10	2*8	90	106	26

As you can see there is not much difference between the power outputs of weeks 9 and 10 compared with week 1. A successful vertical jump workout will have its power output increase during the course of the best vertical jump programs.

A “proper” plyometrics program could start out with the same protocol, that is, sets, reps and rest. However, the power output would on average increase by 80% by week 10.

Revised vertical jump workout:

	sets*reps	rest	total ex time	P.O. (lbs/sec)
Weeks 1,2				25
Weeks 3,4				30
Weeks 5,6				35
Weeks 7,8				40
Weeks 9,10				45

The remaining columns were left intentionally blank because these figures are unique and will vary per athlete.

A greater P.O. will, about 95% of time, lead to exponentially higher jumps as it does for the best vertical jump programs.

Note that it is essential to follow a proper vertical jump workout scientifically designed for this to happen. Otherwise, many errors can occur.

To illustrate a typical error, let’s try and fill in some of the blanks, starting out with increasing the number of reps:

	sets*reps	rest	total ex time	P.O. (lbs/sec)
Weeks 1,2	2*10	120	140	25
Weeks 3,4	2*12	120	140	30
Weeks 5,6	2*14	120	140	35
Weeks 7,8	2*16	120	140	40
Weeks 9,10	14-13	90	106	45

The above method is NOT the correct way to increase your vertical. Why? Because it violates an essential rule: Each and every rep you do must be close to maximum performance (at least 95-99% is ideal).

For example, with squat jumps, or maximum height jumps you must jump 95-99% of your maximum vertical.

Doing sets longer than longer than 10 seconds, such as the case with more than 10 squat jumps in weeks 3-10 above, fatigues the muscles. The best vertical jump programs do NOT advocate this method.

Jumping less high during your reps trains your muscle cells to become LESS powerful. This compromises your jumping ability.

Therefore, the above is NOT an example where increased output leads to higher jumps.

Now here’s a revised vertical jump workout where we alter the rest:

	sets*reps	rest	total ex time	P.O. (lbs/sec)
Weeks 1,2	2*10	120	140	25
Weeks 3,4	2*10	97	117	30
Weeks 5,6	2*10	80	100	35
Weeks 7,8	2*10	68	88	40
Weeks 9,10	2*10	46	62	45

Decreasing the rest in a vertical jump workout is the single best way to improve performance in any intense sport. This example above will produce better dividends than increasing the reps.

However, the best vertical jump programs are much more advanced than this. As such, two problems commonly arise even with the above example, and they’re polar opposites of each other.

The first is: what if the rest is OK in weeks 1 and 2, but is too low in the later rounds? Then, your muscles will fatigue. As in the case with too many reps, you will not jump as high.

The second is: what if the rest is OK in the later rounds, but too long in weeks 1 and 2? That is, what if the rest between vertical jump workout exercises in weeks 1 and 2 renders the workout too easy at a P.O. of 25? The obvious “solution” is to lower the rest in those weeks thereby matching what was for weeks 9 and 10. That is, start with a power output of 45 in weeks 1 and 2 (since it will be easy for you in this case), and then increase the P.O. to 71 in weeks 9 and 10.

But then, you will have to lower your rest even more in weeks 9 and 10 – to just 23 seconds between sets. This might be too low to do all eight reps of the second set which, again, gives rise to the muscle fatiguing problem in a vertical jump workout.

So what now?

Time for some tips courtesy of the best vertical jump programs!

The best way to increase power output and decrease rest between vertical jump workout exercises is by altering other factors (i.e., increasing reps and increasing weight, while maintaining your maximum jump potential).

You still have to ensure that the total work per segment of time is at full force. After all, the best vertical jump programs should be intense and challenging. But if you do each successive rep below max due to fatigue, then you need to up the rest. That is, to put it simply, work hard without wearing out at any point during your exercise.

Ideally, if you do things right – that is, adjust your reps/weights, decrease your time, and pay attention to nutrition, water intake, then you should successfully lower your rest and still not feel you’re compromised in your workouts.

You will certainly (not maybe) get better leaps by making the above adjustments. Yes, that’s all you really need to do to increase your jumps, sprint faster times, or move on the basketball or tennis court faster.

Imagine doing the above, increasing your reps/weights, decreasing your rest time to the point of an elite athlete. Some athletes leave just seconds rest between intervals without tiring themselves!

That sounds extremely difficult, but almost all professional athletes can do it and still maintain their max each time!

The best part is, you can start from weeks 1,2 above, and just work your way to the above stats just by altering those values in your vertical jump workout program. This is an essential trait of the best vertical jump programs.

Your values will be unique and will likely be different from anyone else. This is the reason why I purchased a program to help me do this – in my case, the Vertical Project. One of the best vertical jump programs, it plugs in those values and alters the above values based on your ability, thereby shaving months or even years off the your development curve to reach “the goal”.

To read my review about my experiences with this (Increasing Vertical Jump - More Than Just Exercises To Increase Vertical Leap) click here.

**Click here for the ultimate program of exercises to increase vertical leap - DOUBLE YOUR VERTICAL LEAP**

Exercises To Jump Higher - The One You Think Is The Best Exercise To Jump Higher May Not Be!

Finding proper exercises to jump higher is a poorly misunderstood subject much less finding the best exercise to jump higher.

However all efficient exercises to jump higher have this in common: your feet have to leave the ground as part of the exercise. These are termed plyometrics.

A word of caution: there are proper and improper ways to perform plyometrics. Unfortunately many athletes perform plys incorrectly. Even the best exercise to jump higher is of no help if done wrong. More on this below.

Another word of caution: non-plyometric exercises must usually precede plyometric exercises to jump higher, especially in the early stages. This makes your body tissues strong enough to handle the intense force from these drills.

It is important to note: if you have already sunk your teeth into some or all of these exercises and still cannot jump higher than a hippo, then one or both of two things could be the culprit: the program of exercises, or the way you do the exercises. More on this below.

For now, here are some drills vying for the title of the best exercise to jump higher:
1) Squat jumps or maximum height jumps
2) Depth dumps
3) Plyometric toe raises – similar to conventional toe raises, except you jump without bending your knees
4) Step-up jumps

Again, although these exercises to jump higher are great you may have a payback not quite in spades. One of the problems for such is the program itself.

**Click here for the ultimate program of exercises to jump higher - DOUBLE YOUR VERTICAL LEAP**


PROBLEMS IN A PROGRAM OF EXERCISES TO JUMP HIGHER

Scenario 1

Let’s pretend you have picked in your opinion the best exercise to jump higher, say squat jumps. You fall in love with squat jumps so much that you do them everyday, same routine, 2 sets of 15 with 2 minutes rest between each set.

You don’t put all your effort into doing each rep – you reach about 5 inches off your maximum vert during your workout. This is done for at least 10 weeks straight.

The verdict:

Five problems arise from this method.

1) you shouldn’t be doing the same plyometric exercises to jump higher daily. Leave 2-3 days rest in between sessions. However, you can do lower body plys one day and upper body plys (e.g., clap push-ups) the next.

2) Do not do the same routine week after week. You will at best gain 3 inches on your vert in weeks one or two and then plateau.

3) Taking longer than 10 sec to do your sets kills your jumping capacity even with the best exercise to jump higher. A set of 15 takes 1.5 times to twice as long. Anything greater than 10 sec fatigues the muscles. You do not want to fatigue the muscles while doing plyometrics. This shortchanges your results.

4) You need to perform your reps at near full capacity (about 95-100% maximum vertical) in order to get any benefit from even the best exercise to jump higher.

5) You need to do more than one exercise.

Scenario 2

You may have picked the best exercise to jump higher, but include other exercises too. You do three workouts per week, always leaving 2-3 days rest between sessions. You still do 2 sets, but with 7 reps for squat jumps. You also do jumping toe raises, 2 sets of 18. You leave 2 min rest between exercises.

By week 10, you have upped total amount of your reps, and decreased the amount of rest taken between exercises substantially. These exercises to jump higher are also done for 10 weeks straight.

The verdict:

This routine beyond the best exercise to jump higher produces greater gains. 7 reps of squat jumps and 18 reps of plyometric toe-raises are perfect since each set takes 10 sec or less.

However there are correct and incorrect ways of doing Scenario 2. Incorrect ways include:

a) to increase the total reps or decrease the rest up to a point that the muscles are too fatigued to benefit. Leaving only 10 sec rest between sets of exercises to jump higher is unsuitable for average athletes.

b) not leaving a break every 4-5 weeks. This method is too intense to continue for 10 weeks straight.

The proper way to perform Scenario 2 varies from athlete to athlete. Not to be cliché-ic, but the best exercise to jump higher for one man is definitely another man’s poison. You will have to find your potion of protocol in regards to sets, reps, rest and other factors.

Having stated this, almost all professional athletes can quadruple, quintuple or more the amount of reps without exceeding 10 sec and fatiguing their muscles! Although you won’t be able to do this now (and don’t attempt to do it now!!), you could one day if you are dedicated enough and follow the correct program implementing the above ideas. Hopefully this insight will inspire you and give you something to shoot for.


IN CONCLUSION – TAKE THE FIRST STEP

Some of you may implement the above knowledge and find that it will result, or has resulted, in anywhere between a 10-25 inch increase on your vertical.

Some others of you will find to need some extra help from purchasing an organized program implementing these ideas in a plan best suited for you beyond the best exercise to jump higher.

Purchasing such a program is not required to make that leap to Venus. However, I would strongly recommend purchasing one if one or more of the following applies:

1) You have never been known to be a good jumper, either in your or other people’s eyes

2) you have had experience with exercises to jump higher with little to no success

3) you are not organized – less organized folks have a tough time fitting things throughout their day and need an organized jumping program to meet their needs

4) you have had a tough time following someone else's (e.g., your coach's) program, or creating your own jumping program that works – one that goes beyond the best exercise to jump higher

5) you had tried to create your own program, but didn’t follow through totally, and therefore had poor results

6) you want to be assured (i.e., with a 95% probability) to gain at least 8-10 inches on your vert in as little as 8-10 weeks with a system going beyond the best exercise to jump higher.

If this option suits you, I would strongly recommend purchasing the VERTICAL PROJECT program. This is the OLDEST and MOST POPULAR AND SUCCESSFUL method to increase your vertical.

Also, read my review Increasing Vertical Jump: The Vertical Project - More Than Just Exercises To Increase Vertical Leap. This outlines my personal use of the system.

Many athletes have doubled their vertical within a year from first using it. About 95-97% of athletes can gain 8-10 inches on their vertical in two months.

**Click here for the ultimate program of exercises to jump higher - DOUBLE YOUR VERTICAL LEAP**

Increasing Vertical Jump: Review of The Vertical Project – more than just exercises to increase vertical leap

As fascinating as it is, increasing vertical jump is still a poorly understood subject. If you’re still baffled on how to use exercises to increase vertical leap by 8, 12 or even 25 inches, no worries – it’s not your fault. Most programs promising the high-jump to heaven simply don’t cut the mustard. Either they have killer parts mixed with filler crap – what I like to term “tough fluff” – or they are just simply devoid of what you need at all.

Therefore I was quite intrigued at The Vertical Project’s claim “why add 12 inches to your vertical jump when you can double it?” However after finishing just the basic part of the program (there’s an advanced part as well), I can wholeheartedly say that Luke Lowrey, creator of TVP, knows what he’s talking about. He has a product that goes beyond exercises to increase vertical leap and will leave leapers happy as it has for over 7000 athletes to date.

WHAT YOU’LL GET

The current release, Version 3.0, has three volumes. The main part of the program is in the last three chapters of Volume 3.

Volume 1 indulges us with the sports science behind The Vertical Project. After all, it is crucial to understand WHY you do something before (or at least while) doing the WHAT.

PUT YOUR POWER ON – PROPERLY

Most of us know that the more power you have, the higher you jump. But what exactly is “power”? What changes at the cellular level have to occur to produce super-charged nerves and muscles? Luke has the answers in Volume 1.

If you think you’re a physics whiz with copious knowledge on the “power” subject, did you know that more than one type of power exists? Further, did you know that most power-focused workouts (including conventional plyometrics) emphasize the wrong one?

Of the two main types of power: specific and versatile, only versatile power is good for your game – basketball, football, hockey, volleyball, soccer, lacrosse or track…you name it. However, since the subject of exercises to increase vertical leap is poorly understood, and since specific power is a concept easier to grasp for coaches, most power programs on the market "specialized" at increasing vertical jump are based on specific types, including ones bombarding us on the internet.

Those performance-killer specific power programs do not accommodate nor train for the multiple varied moves found in elite sports. At the very least, increasing vertical jump by a few inches to a foot is all you'll get but in a practically useless way. Although vertical jump TESTING involves prepping yourself for 10 seconds before take-off, wouldn’t it also make sense to actually use your newly acquired skills spontaneously in a game?

**Click here for the ultimate program of exercises to increase vertical leap - DOUBLE YOUR VERTICAL LEAP**

INCREASING VERTICAL JUMP - MORE THAN JUST JUMPING

I do believe that the exercise part of The Vertical Project is the bread and butter of the program. However, The Vertical Project is literally leaps and bounds beyond just exercises to increase vertical leap.

What happens between sessions is just as vital for increasing vertical jump; that is, during the recovery portion of the program – the sole subject of Volume 2.

Nutrition, flexibility, aquatherapy, oxygen-uptake training, sleeping and the importance of psychology are practically incorporated in the program. You are shown WHAT TO DO with these and WHEN AND HOW TO DO IT.

For example, Luke stresses the importance of nutrition for optimal results (there is a HUGE 16 chapter bonus ebook on nutrition included with The Vertical Project). Fruits and vegetables should be the focus of your meals. This is one of the aspects of the program that I had a hard time following, since I am far from vegetarian.

Quite possibly this is why, while doing the required exercises to increase vertical leap, I felt I was pulling teeth completing weeks 11-15 of the 15-week program. My nutrition, which wasn’t tip-top, had adversely affected my shape. That said, I was delighted to find that we could eat 5-6 meals a day – I’m big on eating.

Need to lose fat or increase calorie intake? Luke didn’t leave you out. He offers adjustments that can boost those.

The other aspect of the The Vertical Project program that I had a hard time following was the supplementation schedule – I felt some of the recommended doses were off the charts. I’m not against the basics since proper supplementation helps with tissue growth and repair, therefore decreasing injury and improving performance. I just believe that getting a bottle of proper multi-supplement tablets or capsules is sufficient enough. Going overboard is not my cup of tea. The quality of the product supersedes the quantity.

That said, you could probably experiment with the supplementation schedule if you like. Since these are exclusively natural, the chances of side effects may be non-existent. Keep in mind, however, that the juice of The Vertical Project is what you do with your body (i.e., increasing vertical jump), more than what you put in your mouth.

Other topics covered: water usage, importance of your transverse abdominus muscle, and cleanses (yes, he even provides his own colon-cleansing program in this package – however, I didn’t follow it).

*** Click here - increasing vertical jump by inches is passe...DOUBLE YOUR VERTICAL LEAP ***

SO DOES THIS WORK?

It’s hard to predict the success rate. However, I would say 85-97% of you would be on to increasing vertical jump by 8 inches, and most of you should be able gain at least 12. These are typical results after doing the basic portion of the program assuming that you complete most of it, do an average job on the recovery part, and ignore any helpful extras.

Ideally, the extremely hard-core disciplined person can double his vertical after completing the advanced portion of exercises to increase vertical leap, which also takes 15 weeks.

Some of you may do every trick towards increasing vertical jump, but still not gain anything even after faithfully following the program – I’m not sure why, possibly because not everyone is the same. Fortunately, there is an extremely generous refund policy – better than just a simple money-back guarantee – if you don’t achieve the promised results. Luke explains this further on the sales page.

For the rest of us, the cool thing about The Vertical Project is that due to the UPN design (unique to TVP), you can keep increasing vertical jump by merely going through the program again. There’s no limit. But additionally, even if you take a year or two off doing no exercises to increase vertical leap (like I did), you will maintain a large portion of your gains (usually no more than 2-3 inches less than your peak). I can still touch the rim vs. the lower 1/3 of the net when I started.

Overall, the Vertical Project is a comprehensive, well-laid out system that is designed to accomplish just one thing: increasing vertical jump. Yet the program contains more than just exercises to increase vertical leap. The paybacks are astounding - 7000 satisfied athletes could testify to that.

**Click here for the ultimate program of exercises to increase vertical leap - DOUBLE YOUR VERTICAL LEAP**