Jump Higher With Bad Genetics: FULL 1 Foot Guide

Summary

In this video, John Evans shares 13 key strategies that helped him improve his vertical jump and dunk despite having bad genetics. From setting a goal dunk to implementing a six-month training plan, he emphasizes the importance of specific exercises, load management, and confidence-building techniques. John details how training around injuries, focusing on one-legged jumps, and learning from world-class track athletes played crucial roles. He also highlights techniques like mastering his approach and lob, using caffeine for enhanced performance, and adjusting training intensity to peak his vertical. The video is packed with insights for anyone looking to improve their athletic performance.

Takeaways

• 😀 Set a specific goal, like a trick dunk, to focus your efforts on improving vertical jump rather than just generic training.
• 😀 📝 Create a structured plan for your training, such as a six-month plan based on expert guidance from experienced athletes and coaches.
• 😀 🏋️‍♂️ Build training volume initially with running, sprinting, and lifting to increase muscle mass and conditioning for vertical jump.
• 😀 💪 Transition from high volume training to higher intensity training in the final phase to optimize performance and reduce fatigue.
• 😀 🛠️ Use a load management system to manage training intensity and prevent injury while still increasing jump height.
• 😀 🏀 Practice on a lowered rim to build confidence and maintain proper jump form while avoiding unnecessary pressure.
• 😀 🏥 Train through injuries by adjusting exercises and recovery, focusing on maintaining performance while managing setbacks.
• 😀 🦵 Focus your training on one leg, the one you want to improve, to avoid distractions and ensure the highest skill development for that leg.
• 😀 🏃‍♂️ Model your training after world-class athletes, particularly track and field athletes, to learn from the most effective methods for jumping.
• 😀 🎯 Master your approach and lob timing, as they can help you apply more force and height in your jump due to increased confidence.
• 😀 🏋️‍♂️ Vary your lifting routine by alternating between high-intensity, light-rep training and more recovery-focused exercises for balanced progress.
• 😀 ☕ Use caffeine strategically before workouts to enhance focus and performance by stimulating the body and aiding muscle recruitment.

Q & A

Why did John Evans choose an East Bay dunk as his goal dunk?

John Evans chose an East Bay dunk because he believed that by aiming for a trick dunk, he would be motivated to jump higher. The focus on achieving a specific dunk led him to train more intensely to improve his vertical leap.

How did John Evans structure his six-month training plan?

John Evans created a six-month training plan based on knowledge he gained from working with world-class athletes. This included a period of volume building with high-intensity training and a subsequent period of lower volume but higher intensity training, focusing on peaking his vertical jump.

What is the significance of building volume in the first three months of the training?

In the first three months, John Evans focused on building volume through running, sprinting, and lifting, which helped increase muscle mass and overall fitness. This phase was crucial for laying the foundation of strength and endurance necessary for higher jumps.

What changes did John Evans make in the final three months of his training?

In the last three months, John Evans shifted to high-intensity, low-volume training. He focused on more explosive movements like heavy power cleaning, sprinting, and jumping with maximum effort, which helped him improve the quality of his jumps.

What is load management, and how did John Evans use it?

Load management is a strategy used to optimize an athlete's performance while reducing the risk of injury. John Evans applied a load management program in his training to manage tendon health and increase his vertical jump without overtraining or causing injuries.

Why did John Evans practice dunking on a lowered rim?

John Evans lowered the rim to build confidence during his training. By dunking on a lower rim, he could focus on maximizing his takeoff speed and technique without the pressure of missing on a 10-foot rim, which helped him develop the right form and mindset.

How did John Evans train around injuries during his training?

Despite dealing with minor injuries like Achilles tendinitis, back pain, and a hamstring pull, John Evans continued training by adjusting his regimen. He treated his body like a Formula 1 car, ensuring proper maintenance and recovery so that he could still perform without causing further harm.

Why did John Evans focus on training with his left leg only?

John Evans focused on training with his left leg only because high-performance athletes need to perfect their approach and takeoff using the specific leg they intend to jump with. By concentrating on just one leg, he could ensure precision and reduce the risk of disrupting his technique.

What does John Evans mean by 'training like a world-class track and field athlete'?

By 'training like a world-class track and field athlete,' John Evans refers to using the well-established training methods from track and field, such as sprinting, powerlifting, and explosive movements, which have been perfected over centuries and helped him build the strength and speed necessary to jump higher.

What role does the approach and lob play in jumping higher?

John Evans emphasized the importance of mastering his approach and lob, as a well-executed lob helped him mentally prepare to jump high. When the lob was thrown correctly, it triggered a psychological switch, allowing him to apply more force during the jump.

Why didn't John Evans always lift with maximal intent in his training?

John Evans did not always lift with maximal intent because different lifting phases served different purposes. Some phases involved lifting lighter weights with more reps to build endurance and muscle mass, while others focused on strength with heavier lifts. Not every lift was aimed at maximal intensity.

How did caffeine impact John Evans' performance during training?

John Evans found that caffeine helped increase his rate of force development, making him feel more energized and focused during his jumps. On the day of his session, he consumed extra caffeine, which took effect after about an hour, giving him the boost needed to perform at his peak.