A workout of Advanced Sports Performance (ASP)

The major muscles involved in a vertical jump are the large muscles in the quadriceps and the smaller, yet equally important, calve muscles. Athletes with an elite jumping ability employ an explosive movement, which is generated over a very short period using the quadriceps and calve muscles simultaneously. Building strength in both regions of the legs will increase your vertical leap and utilizing the right program to achieve this goal is key.

Strength Building

Use heavy weights. This might sound simple, but remember, your legs are strong; you condition them all day while walking around and conducting regular activities. To encourage strength gains and muscle growth, you must push (your legs) to exceed their normal capacity (and not by using 10 pounds at a time). Many programs suggest that athletes take a very gradual approach to increasing the amount of weight used when lifting. Generic routines often suggest using a certain percentage when moving up (i.e. 70 percent of max, 50 percent of max, etc). Well, this is a good idea if you desire to be like everyone else. As long as a movement is safe, then throw on the weight! Also, be sure to mimic that pace of an explosive jump, while keeping the load under control. As I always remind my clients, MOVETHEWEIGHT! That’s “Move The Weight” for the uniformed.

Count Plates, Not Weight

Instead of adding a measly 10 pound plate to the leg press or calculating percentages, count plates (25 lbs-45 lbs), not weight. Keep in mind weight is relative to the individual - weight one considers “heavy” may be “warm up weight” to someone else. Change the way that you think about training and train Insane.

If you really want to improve your vertical ability, then change the way that you approach strength training. Most guys like to train from the top down, focusing on the “show” muscles (arms, chest, etc). Walk into any fitness facility and notice how many guys are working their upper body. Change your focus and make leg training your prime directive. I know most readers are saying, “Just give me the routine!” However, it’s important that athletes understand the mental preparation required to dramatically improve their vertical leap. Now for the nuts and bolts:

 Warm-up

 Warm-up is performed as a circuit.

  •  Leg Extensions- 3 sets x 20 reps (Minimum of 100 lbs)
  •  Seated Calf Raise- 3 sets x 20 reps (Bodyweight Equivalent)
  •  Abduction- 3 sets x 20 reps (Minimum of 100 lbs)  

Working Sets

Working sets are performed as a circuit. Rest 20-60 seconds after last movement, then repeat.    

     Part 1

  • Leg Press- 4 sets x 6-8 reps

-Start w/ weight ~ 50 greater than bodyweight, increasing by a minimum of 50 lbs each set. Larger jumps of 90 lbs produce optimal results. 

  •  Standing Calf Raise- 4 sets x 30-40 reps (Minimum twice bodyweight)
  • “High Squats”- 4 sets x 10 reps

-Place two flat benches side by side and stand on top w/ one foot on each.  Holding a dumbbell (Minimum of 80 lbs), perform squat allowing the dumbbell to be lowered between both benches. This setup allows for maximal stretch and contraction of the quads and glutes. 

     Part 2

  •  Heavy Leg Extensions- 3 sets x 10 reps (Max Weight or entire stack)
  • Seated Calf Raise- 3 sets x 10 reps (Max weight) 
     

This is a simple and effective program that will build strength as well as muscular endurance. As with any fitness or performance goal, conditioning is critical. However, the one factor that is more important that conditioning is commitment. A dedicated effort to improving everyday is where every athlete must begin. The question now is, how committed are you?

Don’t train hard. Train NSANE!