Vertical Jump Bible-Baggett.pdf

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The
Vertical Jump
Development
Bible
By: Kelly Baggett
Higher-Faster-Sports.com
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The Vertical Jump Development Bible
By: Kelly Baggett
Copyright 2006 by Higher-Faster-Sports.com - All rights reserved. No part of
this work may be reproduced or transmitted in any form or by any means
without express written permission of Higher-Faster-Sports.
Published By:
Higher-Faster-Sports.com
22 Mimosa Drive
Harrison, AR
72601
phone: 870-365-8484
email: services@higher-faster-sports.com
Warning:
There is always risk of injury when performing exercise with weight. Before beginning any exercise program,
consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you
should obtain medical advice from your private healthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of
the information contained herein.
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Table of Contents
Vertical Jump Secrets………………………………………………………...……..6
Show Me The Money!………………………………………………………...…….7
Vertical Jump 101……………………………………………………………...……8
10 Key Performance Qualities………………………………………….….…….….11
Strength As The Backbone…………………………………………………...……..14
Can Weight Training Make You Slower?…………………………………….…..15-21
Training Loads………………………………………………………………..…….16
Specific vs General Strength………………………………………………..……... 18
How To Train………………………………………………………………….…....20
The CNS……………………………………………………………………..……...22
Programming Your Master Computer……………………………………..………..25
Rate of Force Development………………………………………………….……28-29
Plyometrics……………………………………………………….…………………30
Body Composition……………………………………………….………………….42
Individual Differences…………………………………………………….………...43
Body Structure and Expressions of Strength………………………………….…….48
Individual Testing…………………………………………………………….……..50
Program Components………………………………………………………….….....55
Exercise Descriptions……………………………………………………….…….....60
Plyometric Organization……………………………………………………….…....78
Beginners Plyometric Workout………………………………………….………......81
Novice Plyometric Workout…………………………………………………….…..83
Intermediate Plyometric Workout……………………………………………….…..85
Advanced Plyometric Workout…………………………………………….………..87
Bodyweight Strength Training Program…………………………………….………89
Novice Strength Training Program………………………………………….………92
Intermediate full “strength-focused” program……………………………….……...95
Intermediate full “balanced” program……………………………………………...102
Intermediate full “reactive focused” program………………………….…………...104
Advanced full program……………………………………………….…………….110
Time Efficiency program………………………………………………….………..119
Warmups and Stretching………………………………………………….………...120
Mental Imagery……………………………………………………………….…….124
Jumping Technique…………………………………………………….…………...127
Importance of Calves?………………………………………………….…………...130
Platform Shoes?………………………………………………………….………….131
Muscle Fiber Type?………………………………………………………………....132
Black vs White………………………………………………………………….…...136
Recovery…………………………………………………………………….………141
What’s possible?…………………………………………………………….………143
Secrets of the Pros…………………………………………………………….……..145
Weighted Vests?………………………………………………….………………....145
High Volume Jump Programs?………………………………….…………….….....146
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My Personal Story?………………………………………………….………………147
Frequently Asked Program Questions?……………………………………………. .151
Introduction
“I increased my vertical jump by 19+ inches- I’m gonna show you how to increase
yours too!”
If you want to fly, you’ve got 3 options:
1. Buy a plane ticket
2. Sprout feathers and wings
3. Improve your vertical jump
While flying in a plane is nice and all, it’s a bit expensive and way too temporary.
Sprouting feathers and wings ain’t gonna happen! So, unless you’ve got money to
burn or you really believe in evolution, you’re stuck with improving your vertical
jump.
A strong vertical jump is at the core of some of the most beautiful and graceful
movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan
hitting a triple axle, and Barishnikov seemingly floating in air during the ballet. But
don’t get me wrong, the vertical jump is also a measure of pure raw power that is used
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widely throughout professional and college athletics as a performance test. An
athlete’s vertical jump can effectively determine how explosive they are and how
efficiently they utilize their strength in athletic movements. In fact, in the NFL, the
single biggest predictor of success isn’t one’s size, speed, or strength, but rather their
vertical jump!
Vertical Jump I Know – So Tell Me How I Can Improve It!
Of course the reason you bought this manual was because just like everybody else
you’re wondering, “What is the best routine to give me the hops?" People pursuing
the answer to that question are responsible for millions of dollars of revenue per year
for the athletic performance industry. Unfortunately, a lot of those dollars are wasted.
If you’re like most athletes you’re probably confused as to what exactly you should
do. What program works best? What’s the “magic bullet”? Should I be doing
plyometrics, isometrics, jump rope, sprints, calf raises, 1 million jumps per day,
wearing special shoes, weight training, weighted-vests, stretching, taking special pills,
doing special exercises to increase my height, wearing ankle weights, or meditation?
The list goes on and on and on. I’ve been part of the athletic performance industry for
a very long time now and I’ve seen it all. With so many programs, products, modes,
systems, gimmicks, and so much information (mostly mis-information) floating
around out there its no wonder the average athlete is so confused.
What’s even worse is every program promises the moon but usually does nothing
more then empty your wallet. You may be one of these guys who has a long list of
programs, gadgets, and systems that you either have tried or are going to try. You
probably know plenty of people who’ve had success using one or more of the many
programs out there. You may have had success at some of them yourself. Or maybe
you haven’t? You may have tried other programs without getting anywhere or maybe
you’ve just stalled out and want more. You may have asked the question, “well how
come xxxx programs worked for him but not for me?” Why did xxxxx program put
10 inches on so and so’s vertical but made me lose 3? Why can so and so jump but I
can’t? The truth is, I can’t tell you what the best program is out there because every
program or gadget I’ve seen neglects solid training principles.
You might wonder what motivated me to write this manual. Well, truthfully, I was
originally motivated because I was angry. I get questions everyday from people who
have been burned by fast-buck artists selling hype without results. I’ve seen a lot of
programs that seem to do no more then extract dollars from unknowing athletes.
These programs are put together without much understanding of how the body works,
the science or reasoning behind how the training methods work, and the reasons why a
system brings gains if in fact it does. So, I decided to do something about this and help
do what I can to spread the knowledge.
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