QuestionHi! i ordered jumpsoles version 5.0 with proprioceptors from jumpusa.com 3 months ago and it has not been working for me. i have stopped doing the program for 3 weeks now because of the frustration. are we supposed to add repititions to the exercises ourselves or not? can you also tell me how to do the lunges, step ups, and squats properly because i don't think i am doing it correctly. another thing i am confused about is the number of jumps you do for one repitition; in the manual it says to do only 10 jumps per exercise! after the workout, i don't feel anything in my legs; in fact, it's just like if i hadn't done it.
AnswerDear Mike, thanks for your question.
It's funny but i just answered something about exactly the same question of another frustrated friend. I'm telling you that this program will definitely not help you with your vertical. In contrary, it's one of the most irresponsible jumping programs i have ever seen in my life as an coach and expert on enhancing footwork. I see you are the one who just ordered the Dunknow program. I'm really curious to see how it goes.
Anyway on your current program, I can definitely say that 3 sets of 10 reps is indeed like nothing. If you want to "patch" things a little try performing 4 sets of 15 reps that will month to month slowly go up to 25. But i can't risk giving you the green light to do this, cause the exercises and the whole program are kind of weird... Look...Explosive plyometrics workouts is the right type of exercising for verical leap and lower body explosiveness. Believe me you are lucky you just spotted me at this site. I am now going to give you a complete, revised, reliable jumping program that gave me the opportunity to win the Slam Dunk contest of ESKA under 21 championship when i was 17 and 6'6" and my opponents were 19 and above and over 6'6". And that's just one of the things that helped me to do. Check it out.
This is going to focus on your fast twitch muscle fibers and enhance your jumping ability.
For instance, if ever doing weight training, try light weight, more reps as fast as you can. The best drills for your vertical are the following ones. Try to perform after good warming up and 20 min. of legs and back stretching. Try to perform explosively, NOT QUICKLY AND CLUMSILY be careful. You are performing explosively every single rep not rushing between the reps ore the sets.
a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition.
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf,
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches,
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs.
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight, that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop.
g)Sprints - Dash giving 100% for 30m, jog for 20m, and back from the start again. Try to start explosively each dash.
These will help you with your vertical and speed. Rest between the sets for 60 or 90 secs. Massage and stretch the group of muscles working each time while resting time. Let your legs rest till the next workout day. 48 hours are needed for the muscle group to recover.
If you are able to, it's good to follow this 15 week schedule (sth less than 4 months) to be sure we are having progress.
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
Week _Leap Ups _Calf Raises _Step Ups _Thrust Ups _Burnouts _Squat Hops (wed)
sets reps sets reps sets reps sets reps sets reps sets reps
week1 _2 20 _2 10 _2 10 _2 15 _1 100 _4 15
week3 _3 25 _2 20 _2 15 _2 25 _1 300 _4 20
week5 _4 25 _2 30 _2 20 _2 35 _2 250 _4 25
week7 _4 30 _2 40 _2 25 _2 50 _2 350 _5 25
week9 _4 50 _2 50 _2 30 _2 70 _3 300 _5 30
week11 _6 50 _4 30 _2 35 _2 90 _4 275 _5 30
week13 DO NOT WORK, IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13
week15 _4 100 _4 50 _2 50 _2 100 _4 500 _5 50
EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed)
sets reps sets reps sets reps sets reps sets reps sets reps
week2 3 20 2 15 2 15 2 20 1 200 4 20
week4 3 30 2 25 2 20 2 30 2 200 4 20
week6 2 50 2 35 2 25 2 40 2 300 4 30
week8 3 50 2 45 2 30 2 60 4 200 5 25
week10 5 40 2 55 2 35 2 80 4 250 5 30
week12 4 75 4 35 2 40 2 100 4 300 6 30
week14 3 30 2 30 2 20 2 30 1 250 4 20
Here are also some tips of high value:
1) Drink at least 10 cups (2.5 lt) of water per day.
2) Eat one banana a day after workouts.
3) Add a little bit more salt in your food.
4) Try to eat every day something consisting of high quality protein(chicken,red meat or eggs)
5) Drink at least 2 cups of milk a day. Now back to specifications.
The sprints are to be done at the end of the workouts just before cool down and cool down stretching. Execute 8 sets of 20m.sprt-30m.jog workout.
* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not exceed what is prescribed.
* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.
The final week is designed to completely exhaust and breakdown the jumping muscles and prepare them for final recovery. That is the reason the repetitions are higher and 4 days required instead of 3. You will notice that your jumping ability will be the highest 4-7 days after completion of the program. MAINTENANCE At the completion of the program, you can maintain your new vertical simply by aggressively playing a jumping sport 2-3 times per week. You may also repeat week 8 on the alternating, 3 day per week routine. If you wish to redo the program entirely for additional gains, you should wait at least 1 full month before restarting. It is important to rest your legs from this type of workout if you wish to add additional inches. Your gains will not be as significant each time that you do the program. You will start seeing the first results by the weekend of week no.3. If you want to, you can e-mail me at
[email protected] for specifications, jumping tips.
Yours,
Coach Bob Anagnostou
