Vertical Jump Training Program | Jump HIGHER with SCIENCE
3 Phase Vertical Jump Training Program for MASSIVE Vertical Jump Gains.
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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Great video. I’ve seen many many vertical jump videos on KZhead over the years, but this one sets itself apart! This is both something I can use with my clients, and also for myself. Thanks!
This is awesome thank you!!!
Giving this a try so I can do dad dunks in summer league.
That's what I like to hear
How has it been going the past month ?
My goal is to throw down some dad dunks too!
Did it work
Update?
That's what I need..thanks
Thank you,, I wanna workout in gym for jump higher.
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This may sound a little weird and cringe but is there a possibility of getting a free program? Im in hs and do not have any money and my parents are very strict. But I still want to get better at volleyball and my vertical. Love the content!
@@brianock2321 You could download the free program template I have in the description for sure. And you can screenshot and use any of the workouts included in this video
@@TheMovementSystem I got the email for the free template, but it says that the site cant provide a secure connection?
@@brianock2321 Go work at Chic-fil-a. They pay well. Or be a referee for kids summer volleyball.
Bro, I liked your video but no money for your program, which is great, so I just took a screenshot of the training sessions and I'm going to print them on a piece of paper. 🙏😌🇦🇷
When you return to a hypertrophy phase after the power phase, would you go back down to lower level intensity plyometrics, or stick with high intensity plyometrics?
when you done with all phases do you just recycle and do again for more vert gains?
Wow. Such a great and useful content, I agree with every word, especially about phases to give ourselves time to GRADUALLY adapt to tension and loads. Thanks for your knowledge, man. Greetings from Ukraine
Thanks for the kind words. Have a great day
So the key point that identified right now is cater it. Thanks for teaching sir 👋
Thankyou for this !
You’re welcome
I play high school basketball, I am a bit under six foot, and its my dream to dunk in a game before a graduate. I only have one season left, and this is exactly what i have been looking for. You are the answer to my prayers. Thank you so much.
Be consistent with training and track your vertical jump each week the same way. Be patient because it typically takes 4-5 weeks before you see progress but then between 5 weeks-12 weeks you’ll see a lot of progress. Also practice the approach and dunking a tennis ball, mini basketball, volleyball then full ball. Lastly, one thing that helped me was thinking about pushing the basketball down into the hoop. I always aim for my wrist crease to hit the front of the rim. This helps you rely more on the momentum of the ball than having to palm the ball and it sometimes slips out of your hand.
what about now
hows going
he is dead
@jakaimsirovic3736 short answer I wasnt dunking for my season 💀. But I never finished the program bc I was trying for xc in the summer. But I wasn’t able to even touch rim before the program and three weeks into the program I was able to grab the rim. And then that’s when I cut it off. If I had taken my vertical seriously I think it would have worked. I do know how the last sections of the program work but the first section gave me so much more bounce than what I expected. Highly recommend but u can’t do any other leg training than this program if u want the best results.
How long to rest between sets and exercises?
Do you think doing a push pull leg split is good for basketball? I do 2 days of push, 1 pull, 1 legs and 2 of plyometrics.
Is there a display of the form we should have?
Just found your channel and I’ve already watched 3 videos! Great analysis, I’ll keep checking up until I can dunk 👍🏼
how has it been going ?
Im jump training for volleyball. I typically end up tagging my plyo work out to the beginning of a lifting day or at the end of volleyball games or training. Is it important to have a dedicated plyo day so you can be 100% on that?
Thanks for this, just wondering in another video you said band assisted jumps is one of the best drills, but in your 12 week course I don't see any mention of resistance bands in the equipment needed. Did you not include these in the program?
It's in phase 3. I don't put it as required equipment because you could also do it with a doorframe or cable and get a similar effect even if you don't have bands.
@@TheMovementSystem Cool, will be purchasing this week. What size boxes should I get? My gym doesn't have any. Am currently around a 25".
how many sets of plyos should i do in a single workout in phase 3?
I’m 6’2 and 115 kgs , mildly explosive . I body-build but I want to try fit this into my schedule , is that a wise thing to do ?
U should look out to reduce your weigth man fat don't fly . Not saying you r fat far from it but unless your Zion everytime your jump your tendons and joints are taking a beating . The fitter u'll be the best u'll overall perform i'm 6'3 and the lowest i got was 88 Kg but i starved myself a lil and i've big bones the better i'd say go for under 100 kg for sure and work to improve your conditionning and go for something like 88 to 95 kg max and then body build if u feel the need to . Hope that help
thanks man , appreciate it @@loicthiant7448
Is 5'7 a good height for a 14 yo? Just asking
Has anyone tried this program? I'm curious to hear about your experiences and whether it worked for you.
How high is your vertical?
Can you join the phases, like doing them all together but on different days in a week?
Better to control the variables in phases so you get the adaptations in the order you want and don’t plateau
If I get your program, complete the twelve weeks, and another 5 or so left before the season, what do you recommend i do?
Do phase 3 twice
@@TheMovementSystem The fact that you actually responded to me (and to other people), makes me so happy. Thank you so much. 🙏🙏
Would training frequency go down in the last phase because it’s so nervous system intensive?
I keep the frequency the same and just do shorter more intense sessions.
how long should phase 3 be? pure power and plyos?
Typically 2-8 weeks. For more experienced athletes it could be longer for younger athletes who are force deficient I would keep it shorter and spend more time focused on the building in phase 1
all i want of this is the power to do a 360 dunk
Hi, thank you very much for your videos, what’s the difference between power and strength power?
power ecc like: trap bar deadlift, power cleans ect. strength ecc like back squat and leg press. strength means overall strength with low rep range 3-4 max effort. power is moving lighter weight as fast as possible
@@lowlyplays3004 thank you 🙏
What would you recommend for the overall volume of actual number of jumps per week you should be hitting to make adaptations?
Depends on what the individual can respond to. I use around 50-120 jumps per session
@@TheMovementSystem do you mean per week? I think 50-120 jumps is way too much for a single session lol...
@@shuyangchen7830 It depends on how you're counting jumps really. I count a bound or hop as a jump so if you're doing a few sets of bounds, hops, and then 10-20 bilateral maximal jumps that easily gets you up to 60+ per session.
@@TheMovementSystem I see, make sense now
Is there actually any strong evidence for band assisted jumps? I can't think of a rationale for them. It isn't overload. It isn't specific, unless you are training for jumping on the moon. Maybe increasing the number of ground contacts, but that would be attributing increasing vertical leap to the quantity of ground contacts by themselves with no regard for quality.
Search "Overspeed Training" A lot of great evidence
where is isometrics?
add them in preferably in contrast with plyometrics
1. What do I do after completing all 3 phases? 2. I have patella tendon pain from time to time. Is this programm for me?
Yea you can restart the program after completing all 3 phases. I would recommend to add Spanish squat isometrics and leg extension isometrics to help with your patellar tendon pain
aoki lookaway punch 💀💀
Not trying to bash at all, but it looks like you can barley jump yourself, what makes your information valid?
You can believe whoever you want. My goals are to dunk, lift heavy, but also be on the podium for endurance events like triathlons and 5Ks. So my training approach is hybrid with a few weeks focused on vertical jump throughout the year. But the athletes I train have completely different goals ranging from olympic qualifying, NFL, martial arts performance, ironman, etc. Being an S&C professional is different than the guys on KZhead who just jump high and throw together a PDF of "what worked for them".
Україна для Українців
Amazing content. Do you have programs/recommendations for fighters? In combat sports such as boxing speed beats strength and technique. Some of your vertical jumps exercises seem suitable since a good punch starts from legs. But anything else?
I would check out one of the programs Jason Brown has available. Like his Conjugate x Conditioning.