Most vertical jump programs make you do several sets and reps for each exercise.
This is because we have always been conditioned to believe that the harder and longer we practice, the better we get.
This may apply to practice, but it DOESN’T apply to vertical jump training.
This is because high sets and reps will only train your endurance, and NOT your vertical jump explosion.
Think about it for a second…
If you were a sprinter and you wanted to improve your 200m time, how would you train?
Would you run 3 miles every day?
The answer is NO, because running for 3 miles will do absolutely NOTHING to make you faster for your 200m races.
Then why do we do the same in vertical jump training?
Why do most programs have you do dozens of reps that lead to fatigue and burnout?
It’s because correct vertical jump training is counter-intuitive.
This means that correct training doesn’t quite fit the common notion of “no pain no gain”.
When we work out for long periods of time, we feel like we put in work, and that we will see lots of gains.
We think that just because we were huffing and puffing and barely able to stand up after the workout, we did a great job.
This is completely WRONG, because all we did was train our endurance!
The correct way to jump higher is to increase the INTENSITY of your workouts.
Here’s how to do it:
1. Always work out at maximum intensity.
- This will help you to train your explosiveness and jump higher.
- Focus on each rep, and perform each rep at maximum intensity for best results.
2. Reduce time spent per workout.
- Most athletes spend many hours every day working out, which only trains your endurance and leads to over-training.
- By reducing the time you spend working out, you will be forced to make the most efficient use of your time.
- This will help you work out at a higher intensity.
- As a rule of thumb, never spend more than 1 hour per training session.
3. Reduce sets and reps.
- As a rule of thumb, always do 2-8 reps for each set of exercises you do.
- This will let you focus on improving your explosiveness instead of training for endurance.
- If you are weight training, lift a weight that is just heavy enough to do 2-8 reps at max intensity.
If you want to learn more about the best ways to increase your vertical jump, check out the Jump Manual, our #1 rated vertical jump program.