How To Jump Higher By Reducing Sets and Reps

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.

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3 Responses to “How To Jump Higher By Reducing Sets and Reps”

  1. mark Says:

    Ok, so lets talk 100 meters. That is maybe 60 full strides. That is 60 reps of an exercise. If I just train for a few sets of 6 reps a few times a week am I going to see better gains than the guy getting 10-14 reps of a wgt 70% of max, and he is doing them with quickness a few times a week? Your recommendations please


    • zeke Says:

      mark hes talking about a vertical jump which is 1 jump or 3-6 steps and a jump. a 100m sprint requires a little more endurance than a vertical jump. id say its 80-20 ratio of speed and endurance while a vertical jump is 100% speed. a 40 yd dash on the other hand is more in line with what dan is talking about. so for 100m, i’d base it on what you honestly think your better at: max strength or endurance strength. if you are better at the endurance strength, then keep the reps at 4-6. if you are a little better at max strength than endurance: then do reps of 8-10. hope it helps. peace.


  2. Jaber Says:

    Yea this is so true


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