BLITZ. The Vertical Jump. By Taylor Allan TaylorAllanTraining LTD.

Transcription

1 The Vertical Jump BLITZ By Taylor Allan TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without expressed written permission from Taylor Allan. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include possible prison sentence upon conviction.

2 Welcome! You are about to discover the single most potent 4-week vertical jump training program on the planet. First, a word of warning: This is probably different from anything you ve seen or used in the past. For one, there s no individualization. Yes, all of our other VJ training programs are based around individualized workouts, but this one isn t. Why? Well, it s simple. There are specific factors that will peak ANY athlete s vertical jump, no matter what type they are. So it really doesn t matter too much whether you re speed or strength dominant, or any of the other factors we would consider if this were a longer-term program. Which brings us to warning #2: This is NOT a long-term program. It will NOT work for more than 4 weeks. So please, please, PLEASE don t try to use it year round And never use it more than twice per year. With that said, if you use it correctly, at the right times. When you re peaking for your season, or when you re preparing for a big event

3 You will see incredible, incredible results just like dozens of our players have in the past. So here s how this works: Every day, for 28 days (4 weeks), you have required training to do. We ve layed it all out, step by step, day by day, right here in this manual. We also have demonstration videos of every single exercise in the program. There s no guesswork it s all done for you. Do the program, get the results. It s that simple. Buckle up

4 The 28-Day Vertical Jump BLITZ Training Program *NOTE: Please reference the video library for full demonstrations of each drill.

5 Day 1: 1. Renegade Warmup 3A. Pogo Jumps - 2 x 10, 30 seconds rest 3B. Tuck Jumps - 2 x 10, 30 seconds rest 4. Dunking x 15 total jumps 5A. 1 Leg Glute Bridge x 12 each leg, no rest 5B. Front Plank x 1 minute 5C. Psoas Hold x 10 seconds each leg 5D. Side Plank x 1 minute per side * Perform 3 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence 8. Recovery Work (Ice Bath Or Contrast Shower)

6 Day 2: 1. Renegade Warmup 3. Lateral Barrier Hops 2 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Depth Drop x 3 (rest 15 seconds between jumps) 4D. Depth Jump x 3 (rest 15 seconds between jumps) * Perform 3 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Squat 3 x 5 6. Bulgarian Split Squats w/ 5 second Pause in bottom position 2 x 5 per leg 7. RDL 2 x 8 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence 11. Recovery Work (Ice Bath or Contrast Shower)

7 Day 3: 1. The Renegade Warmup 3. Pogo Jumps 1 x Box Jumps 2 x 4 5A. 1 Leg Glute Bridge x 12 each leg, no rest 5B. Front Plank x 1 minute 5C. Psoas Hold x 10 seconds each leg 5D. Side Plank x 1 minute per side * Perform 1 round of this circuit, no rest between exercises 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence 8. Recovery Work (Recovery Bath and/or Contrast Shower)

8 Day 4: 1. The Renegade Warmup 2. Jump Rope 5 minutes freestyle 3. The Renegade Stretching Sequence 4. Recovery Work (Recovery bath and/or contrast shower)

9 Day 5: 1. Renegade Warmup 3A. Pogo Jumps - 2 x 10, 30 seconds rest 3B. Tuck Jumps - 2 x 10, 30 seconds rest 4. Dunking x 15 total jumps 5A. 1 Leg Glute Bridge x 12 each leg, no rest 5B. Front Plank x 1 minute 5C. Psoas Hold x 10 seconds each leg 5D. Side Plank x 1 minute per side * Perform 3 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence 8. Recovery Work (Ice Bath or Contrast Shower)

10 Day 6: 1. Renegade Warmup 3. Lateral Barrier Hops 2 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Depth Drop x 3 (rest 15 seconds between jumps) 4D. Depth Jump x 3 (rest 15 seconds between jumps) * Perform 3 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Squat 3 x 5 6. Bulgarian Split Squats w/ 5 second Pause in bottom position 2 x 5 per leg 7. RDL 2 x 8 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence

11 Day 7: 1. The Renegade Warmup 3. Pogo Jumps 1 x Box Jumps 2 x 4 5. Lateral Barrier Jumps 1 x 10 6A. 1 Leg Glute Bridge x 12 each leg, no rest 6B. Front Plank x 1 minute 6C. Psoas Hold x 10 seconds each leg 6D. Side Plank x 1 minute per side * Perform 1 round of this circuit, no rest between exercises 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence

14 Day 10: 1. Renegade Warmup 3. Lateral Barrier Hops 2 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Depth Drop x 3 (rest 15 seconds between jumps) 4D. Depth Jump x 3 (rest 15 seconds between jumps) * Perform 4 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Squat 5 x 5 6. Bulgarian Split Squats w/ 5 second Pause in bottom position 2 x 5 per leg 7. RDL 3 x 8 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence 11. Recovery Work (ice bath or contrast shower)

15 Day 11: 1. The Renegade Warmup 3. Box Jumps 2 x 4 6A. 1 Leg Glute Bridge x 12 each leg, no rest 6B. Front Plank x 1 minute 6C. Psoas Hold x 10 seconds each leg 6D. Side Plank x 1 minute per side * Perform 1 round of this circuit, no rest between exercises 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence 8. Recovery Work (Ice bath or contrast shower)

24 Day 20: 1. Renegade Warmup 3. Lateral Barrier Hops 2 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Jump Squat w/ Reset (use an empty bar) x 3 * Perform 3 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Explosive Squat 5 x 50% of your normal squatting weight 6. Explosive RDL 2 x 70% of your normal RDL weight 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 3 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence 11. Recovery Work (Ice Bath or Contrast Shower)

25 Day 21: 1. The Renegade Warmup 3. Pogo Jumps 1 x Box Jumps 2 x 4 5A. 1 Leg Glute Bridge x 12 each leg, no rest 5B. Front Plank x 1 minute 5C. Psoas Hold x 10 seconds each leg 5D. Side Plank x 1 minute per side * Perform 1 round of this circuit, no rest between exercises 6. Jump Rope 5 minutes freestyle 7. The Renegade Stretching Sequence 8. Recovery Work (Recovery Bath and/or Contrast Shower)

26 Day 22: 1. The Renegade Warmup 2. The Renegade Stretching Sequence 3. Jump Rope 5 minutes freestyle 4. Recovery Work (Recovery bath and/or contrast shower)

27 Day 23: 1. The Renegade Warmup 2. Jump Rope 5 minutes freestyle 3. Box Jumps 1 x 4 4. The Renegade Stretching Sequence 5. Recovery Work (Recovery bath and/or contrast shower)

29 Day 25: 1. Renegade Warmup 3. Lateral Barrier Hops 2 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Jump Squat w/ Reset (use an empty bar) x 3 * Perform 2 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Explosive Squat 3 x 50% of your normal squatting weight 6. Explosive RDL 2 x 70% of your normal RDL weight 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence 11. Recovery Work (Ice Bath or Contrast Shower)

30 Day 26: 1. The Renegade Warmup 2. Jump Rope 5 minutes freestyle 3. Box Jumps 1 x 4 4. Front Plank 1 x 1 minute 5. Side Plank 1 x 1 minute per side 6. The Renegade Stretching Sequence 7. Recovery Work (Ice Bath or Contrast Shower)

31 Day 27: 1. Recovery Work (Recovery bath and/or contrast shower)

32 Day 28: 1. The Renegade Warmup 3. Pogo Jumps 1 x Tuck Jumps 1 x Vertical Jump Testing

33 Frequently Asked Questions 1.) What happens if I miss a day? Just resume where you left off the day before. Not a big deal. I will say this, though: The more days you miss, the less effective the program will be. There are very specific recovery and training frequency rhythms within the program, and when you miss a day you throw those off. So try your best not to miss any. 2.) What about upper body work? It s extremely important. How many super-skinny and weak NBA all stars do you know? With the exception of Kevin Durant (who is six freaking nine with a 7 5 wingspan), not very many. So I highly recommend adding upper body work to all of the days that you lift weights in the program. That means any day you squat, RDL, split squat, or anything else Go ahead and add a bit of upper body work. BUT don t over-do it. In fact, you will need to put your upper body training on maintenance if you want to get the most out of your 4 weeks of VJ training. So here s what I recommend:

34 On each of the lifting days, do this short upper body workout immediately after your last heavy lower body lift: 1A. Push Press 4 x 2 1B. Chin Ups 3 x 8 2A. Dips or DB Bench Press 3 x 10 2B. Cable Rows 3 x 15 And just to give you an idea of how you would fit it into the workouts, here s what a sample workout (from day 16) would look like: Day 16: 1. Renegade Warmup 3. Lateral Barrier Hops 3 x 6 per side (12 total) 4A. Standing Vertical Jump x 2 (rest 15 seconds between jumps) 4B. 1 Step Vertical Jump x 2 (rest 15 seconds between jumps) 4C. Depth Drop x 3 (rest 15 seconds between jumps) 4D. Depth Jump x 3 (rest 15 seconds between jumps) * Perform 4 total rounds of this circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds 5. Squat 5 x 5 6. Bulgarian Split Squats w/ 5 second Pause in bottom position 2 x 5 per leg 7. RDL 3 x 8 Upper Body: 1A. Push Press 4 x 2 1B. Chin Ups 3 x 8 2A. Dips or DB Bench Press 3 x 10 2B. Cable Rows 3 x 15

35 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds 9. Jump Rope 5 minutes freestyle 10. The Renegade Stretching Sequence 11. Recovery Work (ice bath or contrast shower) Cool? Cool. 3.) What do these numbers next to the exercises all mean? You ll notice that we use specific numerals to order the exercises. Any time you see a number by itself, it means you ll do that exercise alone, with no super-setting (no alternating between exercises). So in this example: 5. Squat 5 x 5 You ll simply do 5 sets of 5 squats, NOT alternating with anything else. But, in this example: 1A. Push Press 4 x 2 1B. Chin Ups 3 x 8 You ll alternate between the two lifts, until you complete all of the sets and reps for each of them. (So one set of push presses, then one set of chin ups, then another set of push presses, and so on). And, in the third example:

36 8A. 1 Leg Glute Bridge x 12 each leg, no rest 8B. Front Plank x 1 minute 8C. Psoas Hold x 10 seconds each leg 8D. Side Plank x 1 minute per side * Perform 2 total rounds of this circuit, no rest between exercises and 2 minutes rest between rounds You ll simply perform ALL 4 of the exercises before moving back to the first one. So you ll do 1 leg glute bridges, then front planks, then psoas holds, then side planks Before taking a short rest and then doing it all over again. (This is referred to as a circuit ) Also: Next to each exercise you ll see a number such as 5 x 5. This is just sets x reps. So you would do 5 sets of 5 reps. If it says something like 4 x 2, you would do 4 sets of 2 reps. Simple enough. 4.) What about skill work? Obviously, you don t want to stop your skill work during this time But the fact is, all the extra work you do while you re on the Vertical Jump Blitz training program will take away from your recovery. So here s the simple solution: We call it CNS Stacking you want to put your hardest workouts all on the same day, so you get an easy day in between to let your body recover.

37 So if you re doing skill workouts on top of this program, simply do those skill workouts on days that you: 1.) Lift (any day with squats, RDLS, etc) 2.) Dunk On the other days, don t do skill work (or just go in and do some easy stationary ball handling and shooting). That s it. Really, really simple stuff. It s just a matter of planning the days in advance (which you should always be doing with any program). 5.) What if I don t want to lift weights? Then honestly, this program isn t the one you should be following. I m obviously a big advocate of lifting weights, and any NBA strength coach will tell you to do the same. But if you re younger than 14 years old, or you have an injury that prevents you from lifting, I recommend following one of our bodyweight training programs. Unfortunately, there isn t a bodyweight version of THIS specific program right now. The reason? It just doesn t work nearly as well. You can t get NEARLY the same stimulation from bodyweight movements as you can from lifting, and in order to shock your legs into adding 3-5 inches of vertical, you really need to use the most potent methods Which means lifting weights. Again it s totally cool if you want to do bodyweight workouts, and I love doing them myself from time to time

38 But they just won t work as well for our purposes. One thing I will say though: I know of two players so far who simply eliminated all the weights from this program, and did only the warmups, plyometrics, line hops, activation, and recovery work And they got very, very good results. Not as good as they would have WITH the weights, but they were still VERY happy with the way it turned out. One added 3 inches and the other added 2.5. Not too shabby for 4 weeks of training with no lifting whatsoever. So I ll leave this one up to you. Either do the workout WITH the weights, as written Or you can try it without the weights and see how you do (I can t make any promises though) OR you can follow one of our bodyweight-only programs. Up to you.

39 You Got This. You ve got the program. You know exactly what to do, every single day you step into the gym for 28 days. We re making a big promise 3-5 inches in 4 weeks. It s so simple, and so straight forward that there s no way you can fail. Now it s up to you. Do it, and do it well. You got this. I m here for you every step of the way. Your coach, Taylor Allan

40 About Taylor Allan Taylor Allan is a highly sought-after training consultant to high school, college, and professional athletes. His programs have been featured on nearly every major media outlet including SLAM, CBS Sports, ESPN and MaxPreps. Taylor Allan Training LTD. has reached over 70,000 athletes worldwide. You can learn more about Taylor and his programs at