The vertical jump bible is a training program that seeks to increase vertical jump through a series of high-volume training routines, which, after all, is the method used in any sports discipline to improve a certain skill or sport .
In the following article we intend to cite the most remarkable aspects of the book, which is very dense, and with a lot of straw, as unfortunately happens in many American books, where they use too many pages in counting battles of no importance to the reader.
What does this program offer?
The author, Kelly Bagget says that he achieved an increase in his vertical jump of 19 inches (specifically from 23 to 42 inches) at the conclusion of the program (since there are several phases of x weeks each, it is not clear how many phases carried out). An inch is 2.54 cm, which would result in an increase in the jump of 48 cm , something that seems to anyone, nothing short of impossible. An increase of 10-15 cm is a more logical result . Additionally, the author also tells us that he improved the 40-yard (36.5m) sprint from 5.0 to 4.27 seconds (a very good time for a non-sprinter).
Strength, speed and power
Let’s remember that to improve in a vertical jump, it is as important to work the maximum force, as the speed (Power = Force x Speed) . Speed has a genetic limitation, while in strength we can progress in a deeper way. As for speed, as important as the speed with which we move our legs, is the amount of force that we transmit to the ground at the highest possible speed.
With regard to strength, according to the % of load with respect to the maximum load that we work, we will enhance different skills (this classification is according to the criteria of the author of the book):
- 0-25% Speed training. Plyometric training would be included in this work zone. Jump squats and medicine ball throws are some examples of exercises that work in this loading zone.
- 25-50% Speed-strength training.
- 55-80% Strength-speed training. It would be equivalent to the dynamic sessions in the Westside Barbell methodology, although using percentages between 40-60% in that case.
- 80-100% Maximum Strength Training. This is the area in which we must work to improve our maximum strength, and therefore our power. We will therefore complement the plyometric work with sessions of maximum force effort, based mainly on heavy squats.
High loads or light loads to develop the power?
This is a very classic question. It has been shown that you have to work with heavy loads , as long as the load does not imply a deterioration in the technique of the movement in question. Regarding the exercises selected to work in parallel with maximum strength, it is necessary to choose those basic movement patterns that stimulate the same muscles as the desired sports movement (the principle of specificity ). In the case of a vertical jump, a great exercise will be the jump squat. According to a study by Wilson (1), where he used 10 weeks of training with 3 types of resistance (the first group with squats at high intensities, the second group worked with plyometric jumps, and the third with overloaded jumps at 60% of Squat MR), loaded jumps increase jumping by 18% , plyometric work by 10%, and squat by 5%).
As for the duration of 1 repetition of the maximum strength exercise, it should be 4 seconds or less , from the beginning to the end of the repetition.
An example of the importance of strength work in improving jumping is shown by sprinters, who are capable of squatting with 2.5-3 times their body weight. The world record for horizontal horizontal jump was held a few years ago by a shot putter who is close to 140 kilos in weight. Not even basketball players reach this level of explosiveness.
Do we need full range movements even though during a vertical jump we descend only to a ¼ squat position?
The answer is yes . The squat must be performed, at least, until breaking the parallel. And if we are able to do it deep or ATG, then even better.
The importance of antagonistic muscles
Another important point is to keep the antagonist muscle with minimal tension during the movement , since that tension decreases the force applied by the muscle that is working. That is why we see athletes of any kind, relax before any series, then start running or jumping, leaving the floor softly, like gazelles. Remember that the main muscles involved in a vertical jump are the quadriceps, glutes, hamstrings, calves, core, and lower back.
The concept of reactive force or elastic force
The reactive force, also known as elastic force, or plyometric force, is the ability to gather and use the force previously generated during a movement, when going from an eccentric or negative contraction, to a concentric or positive contraction (remember that a contraction concentric, is one in which the muscle trying to overcome a resistance suffers a shortening. In a vertical jump, the eccentric forces are those that execute a rapid countermovement, or a small flexion of the legs before jumping. That eccentric contraction It causes a stretching of the tendons and also increases muscle recruitment. The tendons act as a spring when it stores this elastic energy, allowing a more energetic movement to be carried out. To take advantage of this advantage, the positive contraction of the muscle must immediately follow the stretching produced with eccentric or negative contraction. That is, the idea is realiz Make the jump immediately after taking the momentum for it .
The author distinguishes several subgroups, within the plyometric work:
- Low intensity reactive exercises, such as jumping rope or small hops.
- Force jumps (the author calls them moderate standing power or up variety exercises) , which are characterized by less reactivity and are focused on applying maximum force from a static position, such as box jumps, long jumps, or jump squats. They develop the ability to apply maximum force instantly without practically involving the stretch-shortening cycle.
- Reactive exercises of moderate intensity . They include the jumps in depth or depth jump (jumping from a low height box and falling absorbing the energy), and the jumps after jump or drop jump (jumping from a low height box landing on the ground, absorbing the energy, to immediately stop transfer the energy into an explosive jump: that is, fall and jump immediately). Consecutive front or side jumps over hurdles are other examples.
- High intensity reactive exercises. They include deep jumps from elevated boxes, or high-rise hurdles.
- Reactive exercises with a minimum amortization phase (phase of staying on the ground after the jump) : They include the majority of 1-leg jumps, power skipping.
It is necessary to distinguish the American nomenclature of different jumps, which can be confusing:
- Jumps: land on both feet.
- Hops: jump with one foot and land with the same foot.
- Bounds: take off with 1 foot and land with the other.
Characteristics of plyometric jumps
- They recruit as many motor units as possible, and their corresponding muscle fibers
- Development of explosive power.
- Development of the nervous system, which will allow it to react with maximum speed to the stretching of the muscle. That is why multi-jumps are used as preliminary exercises in a session such as neural activation.
- A change in type I muscle fibers (slow twitch) to type IIa (fast twitch) and type IIa to type IIb (faster twitch fibers), all this according to Paddon-Jones 2001 (on this topic there are other authors who claim that these conversions are not possible). He also later cites the scientist Dr. J Simoneau and C. Brouchard, who have estimated that 40% of the variability of fiber types are due to influences in the environment (for example exercise), while 45% it is associated with genetic factors . This means that 40% of the muscle fiber type is in control. Nothing can be done about the remaining 45%.
- Increased reactive force.
- Improved ability to transform eccentric force absorption into concentric output force.
Points to keep in mind when doing a depth drop
We can see an example in the following video:
When landing in a jump of this style, the impact force exceeds 10 times our body weight. These jumps teach us to store the energy produced when landing the jump. The landing angle of the legs can be varied, sometimes with the legs straighter, sometimes with the knees more bent. The distance between the box and the landing point should be similar to the height of the box.
Points to keep in mind when doing a depth jump
We can see an example in the following video:
- Contact with the ground must be minimal to avoid losing the elastic energy produced. You have to think that there is fire on the ground and our feet burn if we stay on it for a long time. The idea is to fall and go.
- They must be done with maximum concentration and intensity. The moment we start to lose steam, we stop doing them.
- The height of the drop jump must be adjusted in such a way that the heels do not touch the ground during the landing phase. If this height is excessive, the heels will be supported. An ideal height can be between 45 and 70 cm for athletes who are not elite athletes (for these the author recommends heights of 115-125 cm).
- The distance between the box and the landing point should be similar to the height of the box.
- The volume of work in the depth jumps should be low. No more than 40 jumps, divided into several series , and 2-3 sessions a week in advanced athletes, and 3 series of 5 to 8 repetitions, 1 or 2 times a week, for average athletes. As for the rest of the jumps, less demanding, they can be put in a greater volume of training.
- Due to the intensity of these jumps, they are not recommended throughout the year, and their use is recommended only in the preseason phase. If it is done during the season, it is recommended not more than a few weeks of jumps of this type.It is important to emphasize that depth jumps or drop jumps can fatigue the central nervous system, in a covert way (without our realizing it), so these exercises must be dosed and performed when we have a proper level of strength. According to the author, the nervous system takes up to 5 times longer to recover than the muscular system .
Program structure
The program establishes 4 levels based on your level: beginner, novice, medium and advanced. In each of them, in addition to the jumping routine, it must be combined with a strength program , which includes squats and deadlifts. For example, the beginner level is established from a vertical jump of 24 inches or less. The beginner program consists of 4 phases of 3 weeks each, with 2 weekly sessions . The sessions last 1 hour , so, although it may not seem very hard at the end, fatigue will be noticed throughout the days. Therefore, it is recommended to separate the jumping sessions, between 48 and 72 hours . Rest intervals are 1 minute between sets during the first 2 phases, and 2 minutes during the next 2 .
In the following video you can see a session with various types of jumps to see the high volume of this program. We are not going to describe all the workouts since it is a book that is easily searchable on the Internet, and it would result in an article that is too long and cumbersome.
When should I test my new vertical jump after finishing the routine?
After finishing the program in question, give yourself 3 days of rest so that the body recovers in an optimal way, and from there carry out the test. The latter is applicable to any completed strength routine, to calculate our new highs. All elite athletes, reduce their training volume before the sporting event in question, and take advantage of the phenomenon of supercompensation
Bibliographic references
1. “Muscle power training.” Dario Cappa
The vertical leap bible
