The Program

When I started looking for a good training program I found a lot of information online. The most helpful stuff was from trainers and researchers working with high jumpers. They make a science out of jumping and how to train for it. It is a refreshing changes from the over hyped and mostly false info you get from the people charging lots of cash for their programs. I also found an article in Outside magazine about a similar quest. You can check that out here:

http://outside.away.com/outside/bodywork/200503/basketball-dunk_1.html

There is also a complete workout program attached to that article here:

http://outside.away.com/outside/bodywork/dunk-basketball.html

I am using this as the basis for my program - with a few modifications. First I am not using the jump soles because they cause a lot of injuries even when used by high level athletes. They do have increased benefit in some studies but not in others. All of the studies on jump soles show significant increases in injury rates. If you want to use jump soles make sure that you have solid leg strength and at least a month of plyometrics before you start using them. The program given also fails in a couple of aspects: 1. It doesn't have any periodization. 2. it doesn't have any changes in the exercises over time. 3. It doesn't have rest periods. 4. It doesn't place exercises in the best order. So I am going to make a number of changes to the program and fill in some of the holes. I will post here as I get changes made.

You can get more vertical jump training info here: http://www.wendel.uctrack.com/Articles.htm

The first part is specific to high jumpers, but the rest applies to anyone trying to gain explosive leg power.