What Is The Best Vertical Jump Exercise?

Summary

In this Q&A video, Austin, an elite vertical jumper, shares his expertise on improving vertical jump performance. He emphasizes the importance of consistent training, overloading the body to spur adaptation, and the significance of strength training for enhancing force generation. Austin also discusses the role of genetics, deloading, and the force-velocity curve in training. He advises incorporating variety in workouts and focusing on habits rather than just goals for long-term progress.

Takeaways

• 😲 The speaker holds a world record vertical jump of 50.5 inches and emphasizes the difficulty of continuous improvement at an elite level.
• 💪 Consistent improvement in vertical jump is possible even without equipment, through bodyweight exercises and overloading the body.
• 🧠 Understanding the concept of 'adaptation' is crucial; it's about training the body to better handle its environment, leading to increased fitness.
• 🏋️‍♂️ Strength training is vital for improving vertical jump as it increases the force your body can generate, which is directly related to jumping higher.
• 📈 The force-velocity curve is introduced as a tool to understand how different exercises relate to improving vertical jump.
• 🔁 Variety in training is essential to continue progressing and to prevent plateaus and injuries.
• 🏃‍♂️ Plyometrics are a form of strength training that can significantly improve explosiveness and vertical jump.
• 📅 The speaker trains for vertical jump every day, incorporating various exercises to ensure constant progress.
• 🤔 The importance of foundational work before lifting heavy weights is highlighted, emphasizing learning correct technique first.
• 🧗‍♂️ The concept of deloading is discussed, explaining its necessity after periods of heavy training to allow for recovery and supercompensation.
• 🧬 Genetics play a significant role in determining one's potential for vertical jump, but consistent training can maximize genetic potential.

Q & A

What is the significance of being able to improve one's vertical jump year after year at an elite level?

Improving one's vertical jump at an elite level year after year is significant because it demonstrates the ability to continually adapt and overcome plateaus, which is more challenging than training beginners or intermediate athletes. It showcases the effectiveness of the training methods used.

Why is training important for increasing vertical jump?

Training is crucial for increasing vertical jump because it stimulates the body to adapt to a higher level of performance. The goal is to overload the body to spur adaptation, leading to increased strength and explosiveness, which translates to higher jumps.

How does one overload their body to improve vertical jump?

One can overload their body through strength training, plyometrics, and bodyweight exercises. These methods increase force generation, leverage, and resistance, leading to improved jumping ability.

What is the force velocity curve and how does it relate to vertical jump training?

The force velocity curve illustrates the relationship between the force an exercise generates and the velocity at which it is performed. Exercises closer to the desired athletic movement (like jumping) on the curve are more effective for improving that specific movement.

Why is it important to vary exercises when training for vertical jump?

Varying exercises is important to prevent the body from plateauing and to ensure continuous adaptation. It also helps prevent injury by spreading the load across different muscle groups and movement patterns.

How often should one strength train to improve their vertical jump?

The individual strength trains every day, incorporating plyometrics, upper body, and lower body exercises on different days. This frequency allows for constant adaptation and improvement.

What foundational exercises are recommended before attempting more complex lifts?

Before attempting complex lifts like power cleans, one should master the barbell with good technique in exercises such as RDLs, deadlifts, and squats to ensure proper form and prevent injury.

How can general training days benefit vertical jump training?

General training days, which include running and bodybuilding-style circuits, improve overall fitness, work capacity, body composition, and hormone profile, indirectly supporting vertical jump improvement.

What advice is given for athletes who compare themselves to others?

It's advised that athletes avoid comparing themselves to others as it can lead to unhappiness and demotivation. Instead, focus on personal process goals like discipline and consistency in training.

How does the coach approach deloading in a training program?

Deloading is approached by reducing training volume and intensity after a period of heavy loading, typically every 3 weeks. The duration of deload depends on the individual's fatigue levels and performance decline.

What role do genetics play in achieving a high vertical jump?

Genetics set the upper limit for jump height, but training can maximize an individual's potential. Genetics influence factors like tendon properties, muscle fiber type, neural wiring, and mental strength.

What is the best approach to overcome a plateau in vertical jump while still increasing squat and deadlift?

To overcome a plateau, one should introduce variety in training, such as different exercises, eccentric training, isometrics, and more plyometrics. It's also important to ensure that improvements in lifts are due to genuine strength gains, not just better technique.