So to begin with, I have a really, really tall friend. He’s greatly over six feet tall and he has been bugging me to give him vertical jump training advice for a long time. Think of it, being this big and having a great vertical jump would make him pretty much dominate the field. The problem with him is that he has been already doing many vertical jump programs and has been unsuccessful in each of them. So I began to wonder one day, what’s going on? How is it possible that you’re doing vertical jump programs and not seeing ANY results? So I called him up and we decided to meet, sit down and talk about the programs and especially exercises that he has been doing.
I was stunned by what I heard. I mean, I would absolutely understand if the advice he got from the vertical jump programs would have been given by a random gym teacher, who doesn’t really have any specific knowledge, when it comes to vertical jumping and gives him advice from common sense. Basically the program told him to do tremendous amounts of repetitions. And when I say tremenous, I mean not even hundreds, but THOUSANDS. Don’t get me wrong, I’m not saying that you won’t get any results at all. Any kind of training is good training, but it’s dumb to train the inefficient way. It’s hard to explain it like this, but let me try and give you a real life situation here. Imagine if you came to me and asked me, how could you increase your bench press maximum from 150 pounds to 200 pounds and I told you to start doing sets of 50 reps with 80 pounds. Doesn’t make any sense, does it? Sure you would do your high repetition sets and feel your muscles burn and think that must be it. But it’s not the burn that adds to your maximum performance results. That’s exactly the situation with doing huge amounts of repetitions in vertical jump training.
I’ve heard statements that doing high repetition endurance training can actually decrease your explosivene power. I’m not quite sure if I can agree, I can see what is being meant with that. It’s like there’s a certain amount of power and you decide if you put that to your endurance or explosiveness, but you can’t have both of them at the same time. This, but more scientific.
So what ended up happening, was that I explained to my friend how vertical jump works and gave him a couple exercises which concentrate only on explosiveness. No high reps, no burn, only effective explosiveness training. Since then he has been reporting great increase in his vertical jump, what an honor.
So to pull it together, I’d say that any vertical jump coach or training program that tells you to do over a dozen repetitions, doesn’t really know the right principles. If you see stuff like that, you should move on to a new training program or get a new trainer. Keep in mind that low repetitions with high resistance equal explosiveness and high repetitions are the exact opposite. A great vertical jump program I have been working with myself is Vert Pro. You can find my review by clicking on the review page at the top of my website.