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Vertical Mastery Training Guide

Vertical Mastery Training Guide

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Published by Jack Woodrup

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Published by: Jack Woodrup on Aug 20, 2010
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06/24/2013

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TheFundamentalsoVerticalJumpTraining
By Jack Woodrup
 
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COPYRIGHT
Copyright 2009 by Jack Woodrup. All rights reserved. No part of this book may bereproduced or transmitted in any form, by any means, (electronic, photocopying,recording, or otherwise) without prior written permission of the author. No liability isassumed with respect to the use of the information contained within. Although every precaution has been taken, the author assumes no liability for errors or emissions. Neither is any liability assumed for damages resulting from the use of the information containedherein.
 
3TABLE OF CONTENTS1. INTRODUCTION..........................................................................................................42. WHAT DO I NEED TO DO TO JUMP HIGH..............................................................63. MOVEMENT EFFICIENCY.........................................................................................7HOW TO DEVELOP MOVEMENT EFFICIENCY.................................................94. BODY COMPOSITION – SKINNY PEOPLE JUMP HIGHER.................................115. STRENGTH FOR JUMPING.......................................................................................17HOW TO DEVELOP STRENGTH FOR JUMPING..............................................206. SPEED FOR JUMPING...............................................................................................23HOW TO IMPROVE RFD.......................................................................................23HOW TO IMPROVE REACTIVITY.......................................................................257. THE EXPLOSIVE LIFTS – BRIDGING THE GAP BETWEEN STRENGTH ANDSPEED..............................................................................................................................308. TYING THEM ALL TOGETHER...............................................................................369. OTHER TRAINING.....................................................................................................41CORE TRAINING THE RULE OF 3...................................................................41UPPER BODY TRAINING – THE OPTIONAL EXTRA......................................43FEET TRAINING.....................................................................................................4410. GENERAL TRAINING FUNDAMENTALS............................................................46WARMING UP........................................................................................................46GENERAL WARM UP............................................................................................47JOINT MOBILITY...................................................................................................48ACTIVATION DRILLS...........................................................................................48SPECIFIC WARM UP.............................................................................................49COOLING DOWN...................................................................................................5111. RECOVERY...............................................................................................................52WHY RECOVERY IS IMPORTANT......................................................................52HOW TO MAXIMIZE YOUR RECOVERY..........................................................52REST.........................................................................................................................53DIET.........................................................................................................................55PROTEIN..................................................................................................................57CARBOHYDRATES...............................................................................................58FATS.........................................................................................................................59HYDRATION...........................................................................................................60EPSOM SALT BATHS............................................................................................61JOINT AND MUSCLE WORK...............................................................................62FOAM ROLLING....................................................................................................63STRETCHING..........................................................................................................65ICING.......................................................................................................................67PUTTING TOGETHER A RECOVERY PLAN.....................................................6812. HOW MUCH WILL I GAIN......................................................................................7213. CONCLUSION...........................................................................................................7414. ABOUT THE AUTHOR............................................................................................7715. REFERENCES...........................................................................................................82

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