When trying to decide how we should do our bodyweight training we have to compare and contrast it will resistance training. Weighted lifts are often far harder than their un-weighted brothers. So for this reason you will often have to increase your reps for the bodyweight exercises. However more reps does not mean to do them forever. You still need to focus on the fact that you are training for explosion and not for power. Doing endless reps will train your endurance and not make you jump higher.

Slightly increasing the reps from say 3-5 to 7-9 will make a good improvement in the workout. Now since there is no weight you must focus on speed. Since we are not greatly improving the amount of strength we have we must focus on applying that strength as quickly as possible to get the result. So when doing squats or lunges you must concentrate on explosion up. Doing these amounts of reps with a explosion on each rep will make for a pretty rigorous workout.

With bodyweight exercises you need to police yourself when it comes to calling it quits. When you are resistance training it is usually failure to complete the rep that signals the end of the set. When you cant do any more your done. But with bodyweight lifts you can go for a much longer time and will need to focus on your form and explosion. When either of these start to falter it is usually a good sign you should move on to something else.

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No weights? Well that’s ok, you can actually get a great vertical workout and get some awesome gains to your vertical without ever stepping into a weight room. While weights are recommended if you can get access to them, they are not the one stop shop for adding inches to your vertical. You should be doing some simple body weight training as well. Here are a few things you can do without any equipment that can tack on some gains to your vertical

No Weights, No Problem

While having some access to a gym would be preferable it is not absolutely necessary especially when starting. You will have to get into a weight room at some point as you progress with your vertical jump improvement. However when just starting your workouts we can get substantial gains by using plyometrics and some challenging bodyweight lifts.

The one most effective bodyweight lift is called the single leg pistol squat. Like wise it is also the hardest. This and other single leg lifts focus on the primary jumping muscles and are what you should focus o

n to get the most benefit out of your lifts. Other workouts such as singl leg squats, high step ups, and lunges are just a few that will benefit you. However the pistol squat should be your priority and should be mastered before moving on to other lifts.

The easier verision of the lift is called the pistol box squat. For this you simply stand on one leg and squat holding your other leg out in front of you and you arms parallel to the floor out in front of you. As you go down you will want to have a suitable platform to sit on about 3 feet or so off the ground. This will act as your box so that you can progress to a lower and lower stance.

Once box squats have become easy get rid of the box and do the pistol squat going as low as you can untill you can go all the way down to rock bottom before coming back up. These are excellent for balance and your quads and hamstrings will show great improvements in strength

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While we all love box jumps, power skipping, squats and dead lifts there is one exercise that will always be a step ahead of the others when it comes to how to improve your vertical jump. This exercise is extremely well rounded and works and strengthens just about every attribute required for jumping higher. And is one of the best exercises for increasing movement efficiency. Also, if you’re working on your hops for your sport, then this is the most sports tailored jumping you can do.

So what is it you might ask? Well it’s quite simple, it’s practicing jumping. Yep, shocking I know, but just like most things in life, practice makes perfect and the best way to get better at jumping, is to jump. If you are practicing for your sports specific goal. You should simply practice just as you would if you were playing your sport. If you are trying to jump higher in basketball, then go find an empty hoop and practice jumping for the rim. Depending on how high you can jump already you might just be touching net or you might be able to grab the rim already.

Wherever you start all you have to focus on is trying to get higher. If you can just touch rim, work your way up until you can grab it. After that you can work up until you can get as much of your hand above the rim as possible. If you can get your wrist over the rim, chances are you can dunk off a lob. And this makes practicing a bit more entertaining.

Proper jumping technique is often overlooked when practicing to jump higher. The focus is often put on extensive workouts or special weight training equipment or fancy programs but in reality the basic art of simply jumping will have a profound impact on your vertical jump.

Make sure you spend some time focusing on just improving your jumping technique. You will recall notice a difference since it is important to helping you jump higher in several ways. The first thing practicing will do for you is it will improve your movement efficiency. This is huge if you want to be able to jump since it requires you to fire all your muscles in the correct order to create a powerful explosion off the ground. If you can’t do this you’ll look

a little janky and won’t go very high either.

The second benefit to increasing your movement efficiency is that it will help you create explosive strength and reactive strength in a manner that is very similar to jumping. Box squats and power cleans are similar and will increase your explosion but they are merely similar to jumping. What you are doing IS jumping, so you can’t get much more actuate replication than that.

Whenever you workout or try to build muscle on your body you do it in one way. It is called adaptive response and it means that your body reacts to the environment you put it in. if you force it to lift heavy weights, it builds muscle to survive that lifting. Only exposing the body to continually heavier loads will make it stronger. So likewise if you would like to be able to jump higher you need to go out and continuously attempt to jump higher. This will tell the body that it must adapt to those conditions.

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Coaches and trainers have been learning about how athletes should train to reach peak performance levels for a very long time. The results are proof that there are some systems for training that get much better results than others. In fact small changes in the workout routine can sometimes have a drastic effect on the results you will see in your vertical leap. This means it is very important to take note of where you get your jump training information to make sure it is well supported and will get you the best results fast.

There are several things you can do to improve vertical leap. You can do weight training on your own at a gym, you can hire a personal trainer to help you out, or you can research the best vertical work outs on your own.

Its never been easier to learn how to improve your vertical quickly, easily, and efficiently. With the instant accessibility of the internet you are given a awesome opportunity to learn the secrets of the pros that pay thousands of dollars to keep a personal jump trainer on staff. And yet you can get access to a ton of that same amazing content for a lot less. No need to set up a training schedule with your trainer and you don’t need to spend countless hours working out in the gym.

You can get all your training information delivered to you instantly and you can start training now. It really is the best way to go about improving your vertical. Many programs out there are very affordably priced and get real results. Most make claims to improve vertical leap by 10inches or more! While you may look at that and think that is impossible or at the very least a whole lot.

It is very possible and while you may not get 10inches in the first week you can reach that goal over time. I have seen reviews where people have seen gains as much as 3-4 inches in there first few weeks. However it is

important to get the very best jump program and for that you can read my other articles that outline a good way to make sure you get the best one.

Most important thing to take from this article is that you shouldn’t try to train yourself. There are professionals and very experienced athletes that know the best training regimens that get fantastic results. There is no reason you should work yourself to death when you don’t have to. Don’t work harder, just work smarter. Hope you enjoyed the article and hope it offers some helpful advice

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