I will preach this over and over again…. There is no ONE SIZE FITS ALL WORKOUT PROGRAM!
This is why I am giving you three completely different scenario’s where my athletes made monster improvements on their verticals. The programming used for each athlete was completely personalized.
Athlete and results:
- Jordan Dyck University athlete gains 5 inches on his vertical and joins the exclusive 12 foot spike touch club
- Allison Douglas 13 year old volleyball player gains 6 inches by becoming a more technically efficient at her jumping mechanics
- Thomas Williams 16 year old volleyball player went from having Patello Femoral Syndrome (jumpers knee) that was scared to jump to having his head over the net demolishing balls
Case Study 1 – Jordan Dyck
Watch video of Jordan Dyck touching 12 feet on his spike touch:
So how did we add 5 inches to Jordan’s vertical? He completed 6 months of progressive programming where he made small regular improvements. In phase 1 we focused on improving his overall strength through mechanically simple movements, and an emphasis on his core strength. The focus was on creating a strong functional foundation that we could make some major improvements on.
As we moved into phase 2 and 3 the focus shifted to making major strength improvements on his back squats and deadlifts. We also slightly increased the volume of speed work and plyometric training, however it was still only performed in limited capacities.
After phase 3 Jordan had already added 3 inches to his vertical.
Phase 4 through 6 we ramped up the amount of fast twitch explosive movements. There was a increase in plyometric training, speed and agility exercises, conditioners, and Olympic lifting. The major focus was increasing overall power output. After phase 6, Jordan not only gained another 2 inches to his vertical (making an overall 5 inch total vertical improvement) but was getting off the ground faster, hitting harder, and moving more fluidly. Jordan went on to make team Canada full time training roster.
Case Study 2 – Allison Douglas
Allison’s Mom was so excited about Allison’s improvements she tweeted it out to the world to see.
Allison is a 13 year old volleyball player that is very athletic. But her jumping mechanics were out-of-whack. One of the major issues was she did not get into a good loaded position to jump from and her glutes would not contract. Your glutes are the biggest muscle group in your body and a significant % of athletes are unable to contract this vertical propelling muscle group. We got the glutes firing again through some simple glute strengthening and activation exercises. This immediately helped her add power behind her jump.
When she initially jumped, her posture was too upright, her arms were not set far enough back, and her knees were tracking inwards. I gave her some plyometric exercises that stressed on improving these components. Her arm drive became a lot more powerful, her knees no longer tracked inwards (critical to prevent knee injuries), and most importantly her loaded position helped ignite more muscle fibers from her glutes and hamstrings. Her timing of her arm drive and extension through her ankles, knees, and hips improved tremendously.
Case Study 3 – Thomas Williams
Here is a pic of Thomas flying high with his head over the net
Let’s rewind to one year ago. Thomas had Patello Femoral Syndrome (jumpers knee) and was in excruciating pain every time that he jumped. So he would compensate by NOT jumping. Fast forward to today and he has his head over the net and absolutely demolishing balls. I received an email from his Dad fired up about the improvements that he has made. His coach asked me “what the heck have you done with Thomas he is playing like a beast?”
Let’s answer that question….
But first let me tell you what we have NOT been doing:
No jumping, no speed training, and no heavy squatting.
Here is what we have focused on:
- Building strength and stability in the musculature and soft tissue around his joints by performing low impact exercises
- Activating inhibited muscles
- Improving his overall mobility (how his joints articulate)
Although I do love plyos, speed work, and heavy squats. This is an example how there is no “one size fits all way of training.”
There is no better time than now to make some major physical improvements which will sky rocket your performance. Receive 20% off all workout program packages (20% off all prices listed on the site) until Feb. 1st. Visit www.reids-workouts.com to sign up for your FREE consultation that can be completely done all through email or over Skype or phone.
Get instant access to our complete vertical education series for FREE
Here is what you will receive:
Video 1- Learning to Land
Land softer and more efficiently SO THAT you will have less knee and ankle related injuries.
Video 2- Single Leg Jumping
Develop single leg strength and power SO THAT you will be more symmetrically balanced and
driving more force into the ground.
Video 3- Multi-Directional Jumping
Jump more efficiently and in multiple directions SO THAT you can become a more athletic
Video 4- Neurological Training
Recruit more fast twitch muscle fibers SO THAT you can become a more powerful jumper.
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