How to Squat to Increase Your Vertical Jump 🏋️‍♂️

Key Concepts

• Golden Rule: Move the weight as fast as possible, especially on the concentric portion (the phase moving upward).
• Squat Types: Front squats, back squats, box squats, quarter squats, half squats, deep squats.
• Concentric, Eccentric, Isometric: Concentric (upwards), Eccentric (downwards), Isometric (holding position).

Importance of Moving Fast

• To enhance vertical jump, move the weight quickly during the concentric portion.
• Fast movement recruits more motor units and muscle fibers, improving the rate of force development.
• Example: Two individuals with same strength can have different vertical jumps if one moves the weight faster.

Power Equation

• Power = Force x Velocity.
• Vertical jump assesses power output.
• Focus on increasing both strength (force) and speed (velocity).

Strategy to Increase Vertical Jump

Recruit More Muscle Fibers

• Lift heavy weights to recruit more muscle fibers.
• Example: Story involving a boy holding a bookshelf—more muscle fibers are recruited to handle more weight.

Move Weight Fast

• Moving weight quickly enhances the rate of force development.
• Balance between heavy weights and speed for effective results.
• Golden rule: Concentric phase should be less than 1 second.

Joint Angle Specific Squats

• Squats at a joint angle specific to a vertical jump offer better transfer than deep squats.
• Less range of motion allows for heavier and faster squats.

3-Month Squat Program

Month 1: Eccentric Focus

• Eccentric Phase: 6-8 seconds down, fast up.
  • Week 1: 6 sets of 6 reps @ 60% 1RM
  • Week 2: 6 sets of 5 reps @ 65% 1RM
  • Week 3: 5 sets of 4 reps @ 70% 1RM
  • Week 4: Follow similar pattern, increase weight gradually.
• Speed Day: Monday
• Strength Day: Friday
• PDFs available for detailed plan.

Month 2: Isometric Focus

• Isometric Phase: 4-5 seconds hold at bottom, then explode up.
  • Week 1: 4 sets of 6 reps @ 60% 1RM
  • Similar pattern, not exceeding 75% 1RM.
• Builds ability to recruit more muscle fibers.

Month 3: Concentric Focus

• Concentric Phase: Fast down and fast up.
  • Week 1: 6 sets of 3 reps @ 75% 1RM
  • Week 2: Increase to 80% 1RM
  • Weeks 3-4: Decrease to 50%-40% 1RM for CNS rest.
• Strength Day Adjustments: Heavier weights earlier, lower weights later to give CNS rest.

Final Adjustments and Testing

• Retest 1RM after completing the 3-month cycle.
• Adjust program with new 1RM.
• Test vertical jump at the end to measure improvement.

Additional Considerations

• Tendon Health: Gradually increase load to avoid injuries (e.g., knee pain).
• Tendons benefit from eccentric and isometric exercises.

Subscription Offer

• Program includes: weight training vertical jump programs, indestructible knees, upper body for athletes, etc.
• Subscription details: $20/month for access to all programs and coaching.

Conclusion

• Emphasize balance between strength and speed.
• Follow the structured program for best results in increasing vertical jump.