https://www.youtube.com/watch?v=T8r3qECZFeo
https://www.youtube.com/watch?v=j9VSlSgZIb4
https://www.youtube.com/watch?v=C48OYhDR6Ks
There are several resources included in the Jump Manual. Here could be a brief summary of every:
one. Introduction
This one is pretty self-explanatory. The introduction gives a background on Jacob Hiller and how he came to develop the Jump Manual program.
In summary, it states that Jacob has invariably been obsessed with obtaining a high vertical. He had continually been in nice shape and could dunk before learning his techniques, but barely. When discovering these techniques through experimentation, his vertical leaping ability exploded over the course of about 3 months.
At the end of the three month period Jacob could dunk from outside the lane, and do 360 dunks, tomahawks, and different advanced dunks.
two. Essential Variables of Explosiveness
Jacob Hiller discussing variables of explosiveness
During this section Jacob breaks down what he considers the essential variables of explosiveness that lead to most vertical jumping gains. These embrace:
Strength
Quickness
Neurological Recruitment and Conditioning
Fuel
Stability and Balance
Form
Flexibility
Body Composition
Hereditary Factors
three. The Science of Optimal Results
Basically Jacob Hiller discusses the difference between operating out for muscle strength and muscle endurance. Knowing the difference between these 2 is vital as doing the incorrect one can primarily mean you are wasting some time if your goal is to increase your vertical jump.
4. Laws of Vertical Jump Improvement
During this section Jacob provides you with nine basic elementary “laws” to follow to assist you in your journey to enhance your vertical jump. I will offer 3 of the laws below to give you a preview of what these are all concerning.
Strength X Quickness = Explosion
Train Explosion, Not Endurance
If you're pacing yourself, stop and restart
5. Eating for Maximum Gains
The Jump Program emphasizes the importance of diet in maximizing vertical jumping gains
This section goes into detail on how nutrition plays a key role in serving to you progress through the program. A number of the data is nice, however I feel a number of the knowledge is outdated as it is currently 10 years previous.
At the top of the day all the knowledge provided in this section can be obtained at no cost elsewhere.
6. “Optional” Equipment for Vertical Jump Drills
During this section Jacob lists totally different pieces of kit that he suggests you have got to complete the vertical jumping exercises. The equipment listed includes:
Speed rope
Medicine ball
Basketball
A weight area
A jump box
While Jacob says these are optional, I would consider these required as nearly all the exercises utilize a minimum of one of these pieces of kit. If you're going to spend the money on the program you might furthermore invest in the equipment and do the program properly or not do it in the least.
7. Jumper’s Forum
The jumper’s forum permits users to raise queries and find feedback from different participants. Unfortunately, I actually have not been in a position to urge the Jumper’s forum to load therefore I’m not positive why it's down. Either way, the program works, however don’t expect to be able to access this resource. If this changes I’ll let you know.
8. Pre-Workout Stretches and Heat-Ups
This section breaks down some basic stretches and warm ups to try to to before going into the particular Jump Manual workouts. Primarily, you'll do some light activity for 5-10 minutes like jogging, and then transition into static stretching.
Most of the stretches you will be acquainted with, but there are a few that I had not done before. Overall, nothing incredibly here, just what you wish to urge your body ready for the workout.
nine. Max-Explosion Workout
Example of a Max-Explosion Exercise: “Leg Chair Rockets”
The meat of the Jump Manual Program, the Max-Explosion Workout may be a fourteen day rotation of workouts and rest days that are done six times for a complete of 12 weeks.
Exercises done within the max-explosion training program embrace plyometric exercises and strength training movements using weights.
Every exercise incorporates a primary exercise with unweighted alternatives if you can not do the first movement or don't have the mandatory equipment.
It's suggested that you just test your vertical before every workout to test progress. Jacob additionally strongly suggests that you take additional rest days till you're now not sore as not doing thus can solely slow your progress and waste your energy.
ten. Post-Workout
Jacob gives some recommendations for a way to proceed once your workout. The basics of this recommendation includes eating protein immediately when working out, cooling down, and doing the same stretching routine as you probably did in the pre-workout routine.
11. Progress and Sustained Increase
When the 12-week program Jacob Hiller invitations you to contact him to induce a lot of specific recommendations on how to more your coaching therefore that you see even greater gains.
twelve. Instant Inches
This is often an entire other section outside of the 12-week Max-Explosion workout routine that breaks down how correct jumping technique will facilitate your gain inches to your vertical jump instantly. Jacob conjointly includes some extra stretches and talks about several components of the jumping method thus that you'll be able to maximize your jumping abilities immediately.
Strengths of the Program
There's a ton to love regarding the Jump Manual. Here are a few of the most noteworthy positives regarding the program.
one. twelve Weeks in Length
Having a vertical jumping program that's 12 weeks long offers a lot of time to determine the gains from your work compared to different programs like Vert Shock.
At around 3 months, there is little doubt that if you do the Jump Manual Program properly you may see huge gains in your vertical jumping ability and several of you will turn into dunkers.
2. Mix of Plyometrics and Strength Coaching
Weight coaching works and I like that it is a central half of the Jump Manual Program. But not just any strength coaching, in the Jump Manual you learn to try and do explosive movements with weights that directly target the muscles concerned in the jumping motion.
On top of the strength coaching the Jump Manual also includes a healthy doses of plyometrics that are essential to your success.
Doing both in tandem provides you the most effective opportunity to realize the maximum range of inches to your vertical jump.
3. PDF Trackers
Included within the program are several PDF trackers that facilitate you keep track of your progress as you're employed through the program. I like this as a result of it helps you recognize where you're at and you'll see how far you have come. Lastly, it helps you keep organized.
four. Other Resources
There are several additional resources included within the Jump Manual Program that are included as part of the regular purchase price.
1st, the Instant Inches additional shows you the way to urge additional inches out of your vertical merely by practicing correct jumping techniques.
Second, the lean power protocol is a full diet as well as three hundred recipes. It's basically an intermittent fasting diet (one thing I already do on my on my very own, and highly advocate).
Third, Beast Hoops could be a strength coaching program designed to help you get sturdy while not messing up your shooting technique.
Fourth, Jacob Hiller interviews Dave Hopla, an NBA shooting coach.
Fifth, Jacob Hiller interviews Tim Gallwey on how to urge and keep in the zone.
Sixth, Jacob interviews Dr. Patrick Cohn about taking part in out of your mind.
As you can see there are several extras included in the Jump Manual at no cost. There are other extras, however they are doing price a separate fee.
What May Be Higher
There are a few things we’d like to see changed or updated from the Jump Manual Program.
one. Needs Weights
The Jump Manual Requires Weights to Train
The Jump Manual could be a high maintenance vertical jump program in terms of the equipment required. To really complete this program properly you may want access to a weight space also alternative varieties of gym equipment.
Thankfully, Jacob Hiller does provide some various exercises that may be done if you don’t have access to weights, but it is obvious that not having the ability to try and do the counseled weight bearing exercises could be a disadvantage and could negatively impact your results.
two. Disorganized
The Jump Manual originally came out concerning 10 years ago and over that point it is apparent that Jacob Hiller has added additional data to make the program better. However, he has done a poor job at trimming outdated and old information which has made the program a touch bloated and disorganized.
Due to this the program could be a bit disorganized and arduous to follow. Be certain to utilize the downloadable PDFs that come with the program to assist you stay not off course.
three. Videos Are Recent
I’m shocked that Jacob has not taken the time to update a number of the videos in his program. While most of it is still relevant these days it merely looks dated. We’ve return an extended method in 10 years and many of the videos within the Jump Manual Program appear to have been recorded on a flip phone in between games of snake.
They work, but they simply do not look skilled and feel a bit lackluster when you consider the price of the program.
4. Not For The Injury Prone
If you've got a history of knee injuries or surgeries, then I’d be hesitant to require on this program. Many of the explosive weight coaching includes jumping with vital weight which not solely needs good type however a healthy body. Don’t overdue it and be honest with yourself about what your body is capable of doing. If this is often an excessive amount of then take into account the plyometric based mostly Vert Shock program.
Final Thoughts
The Jump Manual is that the O.G. of vertical jump training programs and for smart reason. It is doesn’t fiddle and needs a heavy level of commitment, however delivers results to those that are in a position to create it through a tough 12 weeks of coaching.
Before buying I highly advocate you make positive you have access to all the specified equipment I mentioned during this review and a weight space at the native gym.
If you're in good form currently and don't have a history of injury then the Jump Manual can most likely offer you most results thanks to the use of weights and the twelve week program length. For those that do have a history of injury or are simply getting into the swing of things I would suggest Vert Shock as it's a shorter program and will not require weight training while still getting smart results.
At the tip of the day, the program that's best for you will come all the way down to your personal history and vertical jump training goals.
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