The Vertical Jump Bible

Description

Vertical Jump Secrets?......Page 3 Show me the money......Page 4 Vertical Jump 101......Page 5 10 Performance Qualities......Page 8 Strength as the backbone......Page 11 Can weight training make me slow?......Page 12 Training loads......Page 13 Specific vs general strength......Page 15 How to train......Page 17 The CNS......Page 19 Programming your master computer......Page 22 Rate of force development......Page 24 Plyometrics......Page 26 Body Composition......Page 37 Individual Differences......Page 39 Body structure and expression of strength......Page 43 Individual testing......Page 45 Program components......Page 50 Plyometric organization......Page 72 Beginners plyometric workout......Page 76 Novice plyometric workout......Page 78 Exercise descriptions......Page 54 Intermediate plyometric workout......Page 80 Advanced plyometric workout......Page 82 Bodyweight strength training program......Page 84 Novice strength training program......Page 86 Intermediate full "strength focused" program......Page 90 Intermediate full "balanced" program......Page 97 Intermediate full "reactive" focused program......Page 99 Advanced full program......Page 104 Time Efficiency Program......Page 113 Warmups and stretching......Page 114 Mental Imagery......Page 118 Jumping Technique......Page 121 Importance of calves?......Page 124 Platform Shoes?......Page 125 Muscle fiber type......Page 126 Black vs white......Page 129 Recovery......Page 134 What's possible?......Page 136 Weighted Vests......Page 138 Frequently asked questions......Page 140 High volume jump programs......Page 139