I didn't do any workouts. I didn't stretch. I didn't eat good. In fact, I ate horribly. I did play basketball three times so I wasn't completely inactive. I have covered everything you need to know, so that if you are deciding to purchase the Jump Manual, you can do so with confidence. Once you purchase the program you will gain direct access to the interactive jump system.
Yep, you can get started today with the ability to download the full system instantly. The Jump Manual contains 12 chapters of absolutely everything you will need to know in order to increase your vertical jump Well, of course you still have to do the hard work!
Below you will see a few screen shots I took which display the overall layout of the Jump Manual program. Although the program design is not as slick and high tech as some of the other programs we have reviewed, it is very easy to navigate, follow and understand , as you will see below. I would like to see Jacob Hiller give this program design a bit of a freshen up so that the look can match the the quality of the content he provides.
Int eractive Demonstration Videos. The Jump Manual workouts are fittingly named the "max explosion workouts" which are programmed in 2 -week cycles that train specific components of the vertical jump. The program is designed to be c omplete d in 12 weeks , however the cyclic nature of the program allows you to continue to develop your jump for as long as you like we definitely recommend to take a week off before repeating another 12 week cycle to assist recovery of nervous system.
This workout focuses on explosiveness. Exercises in these workouts include plyometric exercises and other jumping movements. Resistance is also added to really get those muscle fibres firing. The emphasis placed on lifting weights for vertical jump optimisation is a vital addition that sets The Jump Manual apart from other jump programs. Many other popular programs focus more on explosive shock training based body-weight exercises, as opposed to The Jump Manual heavily emphasises resistance based exercises in combination with plyometric exercise.
This workout is named the core series. Yep, you guessed it! This component focuses on a range of exercises that are designed to strengthen the core. Jacob explains why core training is often an overlooked component in many popular jump programs. He explains how this links the upper and lower limbs to maximize jump bio-mechanics while also improving stability and reducing injury risk.
This workout sees the participant lifting some serious weights and participating in the most well prescribed variety of vertical jump exercises we have seen included in a jump training system. Be prepared to perform squats, deadlifts and other strength exercises that will get you stronger than ever before.
Of course lifting comes with a great risk of injury. Jacob does a nice job of explaining every exercise to ensure you do them effectively and safely. These weight exercises will not only improve your vertical jump but will also dramatically help other strength based aspects of your sport for example boxing out and rebounding in basketball. On these days you will work on stretching to increase your vertical jump height by enhancing flexibility and mobility, while also performing some light jumps to keep the tendons firing.
Important: If you are thinking about undertaking The Jump Manual during your sporting season be prepared to deal with delayed onset muscle soreness DOMS from the heavy lifting. You know that pain when you cant sit down after a heavy leg day due to extreme muscle pain. This can really affect performance in some cases so it is definitely something to consider. However, it is important to note that the potential for maximum vert gains is much higher when a weight training component is included like it is in The Jump Manual.
Workouts 1,3 and 4 are performed once per week while the core series is performed on twice per week. So be prepared to workout at least 5 days per week with some light stretching on most days. The Jump Manual guarantees an increase of 10 inches in vertical jump height in 12 weeks or your money back.
I love it when jump program developers like Jacob Hiller stand behind their programs by offering such a generous guarantee. This guarantee makes The Jump Manual a great low risk opportunity for those of you who are looking to improve your vertical jumping ability this year. The science based vertical jump enhancement principles included have been proven to work for over a decade. Basically, The Jump Manual contains all of the information you need to add inches to your jump height over a matter of weeks.
Unfortunately, The Jump Manual feels a little outdated and lacks the engaging features which we have come to expect in the new era of jump programs. In this day and age we want content that bright and shiny. Sometimes the Jump Manual feels a little dull when compared to other jump programs. However, the quality of the content included makes up for it's shortcomings in design.
Hopefully The Jump Manual will undergo another presentation focused update sometime in the near future. The Jump Manual does a great job of thoroughly explaining every element of the jump enhancement process including:. The Jump Manual is a comprehensive 12 week vertical jump program that guarantees significant enhancement of your vertical jump or your money back. It is always best to test your vertical jump height before starting to get a baseline measure before starting any jump training protocol.
The Jump Manual provides a way to track your progress which is a very helpful addition that many other programs seem to neglect. It is also important to note that if you want to get the most out of The Jump Manual you will require some vertical jump training equipment such as dumbbells, barbells and a few resistance bands. This section outlines what Jacob Hiller considers essential to developing explosiveness. There are 9 variables which he states must be followed in order to achieve ones vertical jump potential.
I have listed all of these 9 areas further along in this post for you to check out. Jacob Hiller does a fantastic job of justifying the vertical jump training principles incorporated in the program for the most part. Science has now proven Jacob's statement to be wrong. Please take a read of this great research article if you would like to learn more about how specific training can change muscle fiber type. The aforementioned research article states that "possible variables that may increase type II fibers and decrease type I fibers Basically The Jump Manual will provide you with the stimulus required to increase fast twitch fibers and help boost your jumping ability fast.
Sure it won't happen overnight but overtime you will slowly and surely become a more explosive athlete at a sub-cellular level. In this section Jacob Hiller delves deeper into the justification of his exercises prescription protocols. Unfortunately, although what he is saying is spot on most of the time he fails to cite many credible sources which would help increase the credibility of his statements. Jacob Hiller is a very knowledgeable and qualified trainer. It seems as though he has relied on his own knowledge and expertise rather than feel the need to justify every reference every comment made.
This information is perfectly fine and will help you on your journey to a higher vertical. However when undertaking our Jump Manual review we would have like to see some evidence to back up claims such as this. Jacob does indeed address this interesting scientific fact in a roundabout way by suggesting that inexperienced lifters should undertake lower load higher rep training.
Experienced lifters may eventually plateau out on the program. Jacob Hiller recommends that you follow the program for 12 weeks straight. After this time you can start the program again or contact Jacob Hiller to personality modify your program to progress you to an elite jumper. He follows his spiel on strength training up with some nice information on plyometric training.
He then gets into a very brief section on complex training. His attention to detail in these areas is a major reason why we think it is still the best jump program on the market , even though it's presentation is a little outdated. In these sections Jacob Hiller disperses some fantastic information on topics such as nutrition, body composition, recovery and many other helpful things.
You can read more about these features below. In this tab Jacob discusses the importance of optimizing the penultimate step. He does a great job of describing how to lengthen the penultimate step and lower your center of gravity to optimize jump height.
One thing that we noticed in our Jump Manual review process was that a little too much emphasis is placed on the benefits of stretching for vertical jump improvements. A recent scientific review revealed that too much static stretching can actually reduce power capabilities of the muscles. While undertaking our Jump Manual review we were pleased to see that it also contains info on commonly overlooked, yet important topics such as wearing the correct footwear for jumping higher , how to palm a basketball and how to overcome hereditary factors in order to jump higher.
These handy tips are extremely helpful if you would one day like to learn how to dunk a basketball or spike a volleyball like the pros.
This revolutionary jump program has developed a cult following partly thanks to the quality of the content, personalized coaching access and valuable bonus gifts. This vertical Jump Manual is created by professional strength and conditioning trainer Jacob Hiller. Mr Hiller is a certified vertical jump trainer with over a decade of experience including roles training NBA athletes vertical jump.
Jacob Hiller left first developed the first versions of The Jump Manual way back in He hasn't stopped developing it, and continues to add more value to the program each year. When undertaking this Jump Manual review I was very pleased to see that Mr Hiller still walks the walk or should we say jumps the jump when it comes to vertical jump training.
This dude can seriously get up with the best of them! His story is actually quite inspiring as he wasn't born a gifted athlete, but instead earned his impressive vertical jump through hard work, smart training. I'll show you exactly how to avoid that. In chapter 8, you'll learn the exact workout, in combination with other techniques in the manual, that athletes have used to gain up to " on their vertical jump This is the most comprehensive approach available and it includes 3 exercises that you won't find any place else.
You'll also have access to our workout tracking sheets so you can get a clear picture of your progress The importance of tracking progress cannot be overstated Any athlete who is serious about reaching their potential MUST be tracking their workout and athletic development The "Nutrient Timing" trick that naturally and safely increases your muscle growing hormones.
Never before released technique videos. Throughout the years, there have been many failed attempts at using a new technique to improve the height we can reach. However, it has been proven since that it is not the fact that we cannot reach a higher level — it is the fact that we simply have not used the right techniques in the past.
There are also many athletes who have wasted years of their careers trying to improve by using the wrong techniques. However, when these same athletes have changed to the Jump Manual program, they have noticed a staggering increase in the quality of their jump.
However, many athletes have been unable to make up for lost time — starting from nil and working to improve is much simpler. This can be the difference between victory and failure in many sports — the Jump Manual has helped athletes at the highest level improve their jump distance massively. The confidence in this system comes purely from the success rate that it has had. There are just too many positive testimonials and people showing a noticeable increase in their aerial prowess to say it does not work.
If you are looking for a system that simply works — then this is it. We regularly hear back from the athletes we have worked with to tell us just how much it has helped them improve. We genuinely do believe that the feedback has been so overwhelmingly positive, that if you take this course on and apply it properly — you will succeed with it.
What have you got to lose? If you are already raring to go, then that is a good sign. You will be happy to know that if you want to be improving you jump starting today, then you can — the Jump Manual is downloadable instantly. Other parts of your body are forced to endure the force you have produced while jumping if your joints and muscles are not stable, therefore you lose a large part of your vertical breakthrough ability.
Your weight is any important factor in jumping. Every Kg you gain, brings a step further away from your dream jump. Thankfully, the program offers practical strategies to ensure the body is in good condition for optimum performance. Finally, genes also play a very significant part. Many people are quick to twitch fibers and can spontaneously jump high, while others cannot. Luckily, you can start training your slow-twitch muscle fibers with a program like the Jump Manual, which will turn virtually anyone into a powerful jumper.
All 9 variables play a role as to how high you jump and only one of them is discussed in the Manual to ensure that you are best placed to succeed. There's no vertical jumping system in more depth and complete than the Jump Manual!
This explains what you need to learn about vertical jumping mechanics and more. This is how the program works ya'll. Although the Jump Manual is a lengthy and detailed program that includes hundreds of practical teaching methods, it's not shocking to many people all over the world. Hiller studied hypotheses and condensed the details in a day training regimen, which can be interpreted, learned and performed by any human, and he used the centuries-old scientific notes, experiments and training manuals in the field of vertical jumping.
This is a privilege that was not accessible to past generations of dunkers. Nonetheless, you should focus with The Jump Manual on a system which is predominantly healthy and has proved successful worldwide for thousands of athletes. It all comes down to training two factors: Strength and Quickness.
Sounds simple? The Jump Manual uses a variety of unique and relevant research techniques that are used to great effect in training to get these components into action. Here are a few examples:. One of the key reasons that the Program is so successful is that it stresses the full intensity of every repeat. This strategy may sound counter-intuitive if the commitment decreases just a little because you typically feel like you can proceed comfortably, yet that has an immense impact on the vertical.
In spite of their considerable commitment, many people struggle to understand the gains precisely because they obey the faulty ideals and are merely exercising rather than destructive stamina.
The result? These programs end up wasting way more time than they should, without revealing anything. On the other hand, the Jump Manual adopts a radically different approach and emphasizes preparation for any exercise with the highest possible commitment. Instead of saving energy for longer repetition seasons, this allows your central nervous system to recruit each fiber in your muscles for every jump.
So, what does this mean? If you want to practice for vertical growth, you keep repeating and work to the limit, otherwise you can only prepare yourself for a long time to jump at a lower level. The Jump Manual's commitment to improve your form is another aspect that makes it so effective.
Most program users make substantial gains in only a few days simply because they corrected flaws in their form that got in the way of them jumping higher. You can discover techniques that will help you enhance the first step to build upward inertia as well as how to transfer the momentum better.
Such methods are then reinforced by carefully chosen drills, some of which use a medicine ball that imitate basketball movements. This will have one of the biggest impacts on your vertical. It helps your body to understand and accept the correct shape and technique that forms a proper vertical leap, so that your vertical performance can easily move from the training to the basketball court. A correct form is also important for your safety.
The more skillful you become; the more injury prone. So, it is important that you learn the proper form of jumping and landing. It is important to motivate yourself through any exercise to make steady progress. You are going to stop making any substantial progress if you stop growing the strength of your weight training exercises.
This guarantees that you are using each fiber in your muscles to make them work with every powerful movement. The jump manual is 3 months long, but the actual activities are divided into a day cycle which is continuously repeated, while the weights are gradually increased. Two times a week, you will be exercising with days off focusing on rehabilitation, stretching and core strength.
Drills like depth jumps or medicine balls help you develop a feeling of intensity and teach your body how to activate several muscle fibers quickly to make vertical jumps quick and strong.
These exercises increase your vertical efficiency by teaching your central nervous system how to function successfully. Normally, it takes about 90 minutes to warmup and cool down from plyometric workouts. The lower body exercises are a blend of heavy lifting activities with more dynamic movements such as deadlocks and squats. You not only improve your muscles during these exercises but also enable them to use their strength quickly and powerfully during a vertical leap.
0コメント