The Best Jump Training Programs For Vertical Development
If you’re in the fitness niche of jump training, either as an athlete or a jumping enthusiast, then you’ve likely come across a wide variety of programs in the field.
Especially when compared to where it was some twenty-something years ago, the space of vertical jump development has seen massive growth. All kinds of programs have sprung up, some of which have been stepping stones for the jumping community.
Naturally, there have also been some pretty poor ones to come out over the years which are better to avoid altogether. For that reason, I decided to cut all that research in half by getting right into the best options that are currently available.
The Vert Shock program is amongst the very best when it comes to jumping higher.
Released back in 2014, it quickly gained a following once word got out that people were getting results. In a rather promising fashion, Vert Shock lived up to its slogan of “increasing your vertical by as much as 15 inches in as little as 8 weeks.”
To add some context, the average jump program can last anywhere from three months or more, and get you 10 inches or less. This was a serious step-up from the competition by providing an option that was not only faster but also more effective.
Since its launch, Vert Shock has gone on to help athletes across the globe, gaining a strong reputation over the years and cementing its status.
How Does Vert Shock Work?
What sets this program apart from most is the approach it takes to training.
Vert Shock follows a strictly plyometric-oriented approach, with absolutely zero weight training included (at least in the main program). This works well for getting a high vertical quick as the focus is exclusively on developing your speed and explosiveness, leading to massive gains early on.
The program follows a three-phase structure: the pre-shock phase, the shock phase, and the post-shock phase. The first phase prepares you for the second and third phases, where you perform high-intensity low-repetition workout sessions.
As expected, there is a lot of jumping involved, with exercises like jump squats, box jumps, and depth jumps being used in conjunction with other jump-specific movements.
Who Should Use Vert Shock?
Realistically, this program is for people who are in their early twenties to mid-thirties as it involves a lot of jumping, which can be hard on the joints. This doesn’t mean that people who are younger or older can use it, but they’ll have to be a lot more careful when performing each workout.
Vert Shock also offers a separate module that focuses solely on weight training, which works well for building strength and further maximizing your vertical jump.
The Jump Manual
The Jump Manual is yet another strong choice for jump training, despite being a bit older.
Released in 2007, this program delivered impressive results in a space that at the time, was sorely missing good programs. This made The Jump Manual a huge success, being met with much anticipation by many of its users.
The official slogan of the program says it all, “proven jump training based on science. Not hype.” This seemed to be in direct response to the hype surrounding the program early on and speaks to The Jump Manual’s true intentions.
Not to mention that the slogan so far holds when you take a look at the training regimen.
How Does The Jump Manual Work?
Taking a more technical approach, The Jump Manual chooses to include both weight training and plyometric exercises, separating them into a 14-day routine that repeats. The first week carries plyometric exercises, whereas the second week uses weights, and both weeks involve core training.
Aside from a workout plan, there’s also a plan set in place for recovery, which maximizes the effectiveness of rest days through stretching sessions. This entire program lasts for three months and goes at a much more lax pace.
What put’s this program a slight tier above Vert Shock is the background knowledge it provides, and the dieting plan it has in place. All of this reading material not only gives you a better understanding of jump training as a whole but helps a ton with keeping track of your meals and making sure you’re getting enough energy to tackle each session.
Who Should Use The Jump Manual?
Pretty much anyone can use The Jump Manual since it’s a well-rounded program that focuses on building both speed and explosiveness through plyometrics, as well as strength through weights.
However, if you aren’t already familiar with weight training, then there might be a learning curve involved to make the most out of this program. The Jump Manual does come with weight training alternatives in the form of bodyweight exercises, but they’re simply not gonna get the same results.
This program takes three months to complete, which is something important to keep in mind if you’re in a hurry to see results.
Why Do Jump Training?
Besides the obvious goal of achieving a further developed jump, jump training brings with it a variety of hidden benefits that make it useful to use beyond just athletic training.
Here are just a few reasons:
- Build muscle
- Injury prevention
- Improve coordination
So, which program are you going with?
Remember, these aren’t the only programs available, but they’re by far the two best that are out in the market, at least as of right now. This also isn’t just my opinion; it’s pretty much the consensus from a bunch of different reviews that these programs are far in a way the most bang for your buck.
With that said, I encourage you to do your research before committing to any program; you don’t want to end up wasting your time and money.