Odds are that you are most likely a basketball or volleyball player if you are wondering how to jump higher. While it is true that other sports can apply some of the same principles for things like sprinting we will just concentrate on vertical training Ok, so you really want to be able to dunk or maybe get more kills or blocks playing volleyball. If you could figure out how to increase your vertical your whole game would change but for many people the mystery remains, how do you jump higher?
The good news is that you are probably already doing some of the things necessary for increasing your vertical but the truth is that explosion training can be a little counter-intuitive. What exactly does that mean? Ok, well chances are you are doing some combination of weight training and plyometrics and training until failure for the most part. While these are all pieces of the puzzle the trick is to have a plan and do things at the right volume and intensity.
Probably the most fundamental idea to familiarize yourself with is that you need to train your muscles to fire quickly if you ever hope to increase your vertical. Technically you want to train your fast twitch muscles in order to accomplish this. Therefore, you need to perform all your repetitions at a brisk pace and simply end your sets when you are unable to maintain that pace. By exercising until failure you are targeting your slow twitch muscles. Sure you feel like you are having a productive workout but vertical training is a little counter-intuitive in that respect.
The advice above applies both to weight training and to your plyometric workouts. One word of caution with regards to plyometrics; you should ensure that you have a good strength base before starting any plyo jump workouts as they can be very hard on your joints and ligaments. A good rule of thumb is that your max squat should be at least 1.5 times your bodyweight – preferably closer to 2 times.
The third factor that you should pay attention to is nutrition. Your body will require fuel if you engage in any sort of vertical training program. The first thing is to make sure you take in enough calories everyday. A good general benchmark is to multiply your bodyweight by 15 and that is the number of calories you should have. Next you want to ensure that roughly 30% of your calories are from protein which is needed to rebuild the muscle tissue you will be breaking down in your vertical training program.
Try following these general guidelines so you can get the most out of your vertical training.