Jump DNA - Advanced Vertical Jump Training
Athlete Flight
This training program is meant for athletes who already have a lot of experience doing resistance training, and need to tap deeper into specialized training to break through plateaus & force the difficult vertical jump improvements - building eccentric RFD, DIS, sharpening their SSC and taking their Propulsion to The NEXT LEVEL.
You will also learn how to set up the methods to overload neural drive for the most relevant positions and actions - the specific power positions that your jumps rely upon for propulsion!
Simply put - the training will take you into elite standards with regards to explosive outputs.
We have tried & tested this methodology and progression with Lu Jialun in his own training, and some of the most advanced jump athletes who have stalled in their progress before - and it worked incredibly to push them into the next level and stabilize their new performance level.
This is the exact methodology and progressions we use for a nitro-boost with the best jumpers - tested on many of our jump athletes with amazing success - many of Lu Jialun's group of athletes (basketball, dunk, track & field, and volleyball athletes) have been breaking through 3.35m (11 feet) vertec touch height after just a couple of weeks, and breaking massive PR's after a few exposures to these methods of training.
It is THAT POWERFUL as it relies on overloading specific positions and qualities!
And following a progression that builds on top of each phase that came beforehand. That is the key to build a stable progress through the whole training and maximize the adaptations and the end result.
A
Dynamic Warmup
1 x 10:00
B
Side DL Rudiment Jumps [1-2-3]
1 x 2 @ 5
C
SL Lateral & Medial Rudiment Hops [1-2-3]
1 x 2 @ 5
D
SL Rudiment Jumps [1-2-3] - Forward
1 x 2 @ 5
E1
Loaded Single-Leg Wall Sit
4 x 7 @ 70, 100, 100, 100 %
E2
RFE Drop Squat [Eccentric]
3 x 3 @ 35 %
F
Oscillatory SL Knee Extension (90-110°)
3 x 7 @ 65, 70, 73 %
G
Power Calf Raises
3 x 8 @ 65, 70, 73 %
A
SL Knee Extension ISO Hold (120°)
30, 45, 45, 45 @ 40, 70, 70, 70 %
B
Shoulder Flexion (cable) Front Delt Raise
12, 10, 10, 10 @ 60, 70, 70, 70 lb
C
Trap Bar Shoulder Shrug
12, 10, 10, 10 @ 60, 70, 70, 70 %
A
Dynamic Warmup
A
Dynamic Warmup
B
Elementary Jumps
1 x 10 @ 5
C
Forward side-to-side pogo jumps
3 x 20 @ 7, 8, 8.8
D
Jumper's Horizontal Loading
3 x 5
E
Assisted Jumps - Ankle Dominant
3 x 10 @ 7
F
Band-Assisted Jumps (150° Knee Angle)
3 x 8 @ 7, 8, 8
A
Dynamic Warmup
B
PRACTICE Squat Clean [off the floor]
4 x 3 @ 30, 50, 65, 70 %
C1
Full Squat Clean [off floor]
3 x 3 @ 75, 80, 83 %
C2
Depth Drop [forward]
3 x 4 @ 35, 38, 40
D
Kettlebell Swings (Horizontal/Posterior Dominant)
3 x 6 @ 35.27, 35.27, 44.09 kg
A
Dynamic Warmup
A
SL Knee Extension ISO Hold (120°)
30, 45, 45, 45 @ 40, 70, 70, 70 %
B
Shoulder Health Routine
A
Dynamic Warmup
B
Side DL Rudiment Jumps [1-2-3]
2 x 2 @ 5
C
SL Lateral & Medial Rudiment Hops [1-2-3]
2 x 2 @ 5
D
SL Rudiment Jumps [1-2-3] - Forward
2 x 2 @ 5
E
Split Catch Clean [off the floor]
4 x 4 @ 50, 65, 75, 80 %
F
Eccentric SL Knee Extension (~120°)
@ 70, 90, 100, 100 %
G
Power Calf Raises
3 x 8 @ 65, 70, 73 %
Jost Juice
Real-life track & field coach to sprints and jumps champions & dunk phenoms. Getting athletes out of impossible situations and back to doing legendary performances. 17 years of training & coaching experience with jumpers, 12 years with sprint athletes.
Lu Jialun
Chinese dunk phenom from Guangdong province who studied sports performance training and brought himself, through pure grit and dedication, to a level where gravity doesn't seem to work on him anymore.
Increase Forcefulness & Elastic Recoil - The art of training combined with Research and Experience.
Get Jump DNA - Advanced Vertical Jump Training
