Fortunately for myself, I was born with gift of being a natural jumper, I always had a vertical around 35 inches or so but my goal was to dunk so I started doing tons of research and reading a bunch of books to improve my vertical.
After 3 months of training I got my 35 inch vertical to a 48 inch vertical. Below I pretty much summed down the process to as little information as possible for you guys. I will warn you now though, improving your vertical and increasing your explosiveness is not an easy task to accomplish.
You will need to stay dedicated and determined if not you will fail.
The first step to learning how to jump higher is strengthen the specific muscles needed to improve your vertical. Most people will tell you the main muscle to train are your calves, these people are wrong. Yes, your calves help improve the height of your vertical but they are not the most important muscles to train.
The three main muscles you need to train are your hamstrings, glutes and lower back.
So best thing to do is follow a vertical training routine which targets these three muscles and all the other muscles likes your calves, shin, and abs. More importantly, remember to train with intensity because you want to improve your explosiveness and not your endurance.
Doing 3 sets of squats with 300 pounds of weight and quickly exploding up after squatting down is a great example of training your explosiveness and not your endurance.
While weight training is greatly important in jumping higher and improving your explosiveness, training your speed and quickness is just as important. Speed and quickness training is significant in vertical training because it is training your speed and overall athleticism. Weight training improves strength but to improve your explosiveness you need to improve the speed at which your body can generate such strength.
The equation to jump higher is simple.
- Strength + speed and quickness= explosiveness
Without weight training you will not have any strength to explode up and without and speed and quickness, you will not be able to generate the strength to jump higher.
Overall improving your speed is quickness comes down to conditioning and plyometric exercises. A lot of people do not really unde
rstand the importance of plyometrics but you do need to know the importance of it to do the exercises and improve your vertical.
Ploymetric exercises include box jumps, jump rope, squat jumps, weight squat jump, zig zags, along with many others. If you truly want to know how to jump higher then start incorporating plyometrics in your workouts.
Remember one thing, learning how to jump higher comes down to one simple equation.
- Strength + speed and quickness = explosiveness
Are you underweight and don’t know how to build muscle because your diet sucks?
Do not worry, a lot people are in the same position as you right now.
Tons and tons of money is spent on magazines, books, and muscle building supplements. Muscle building does not happen overnight but it does not have to be so hard as long as you work out and eat the proper foods.
Numerous people are continually searching for the fastest way to learn how to build muscle but have no clue what to eat. If you truly want to build muscle fast by eating correctly, a diet rich in calories and protein combined with a regular weight training regimen will help you accomplish your goals.
An easy way to help your diet is to get a diet supplement: protein, creatine, fish oil, multivitamin etc. can all be a great addition to your diet and muscle-building efforts. Supplements are very beneficial when used in conjunction with the proper diet and weight training routine. They help you achieve your fitness goals faster and also aid your overall health.
The major part of your calorie and protein consumption should come from the foods you eat. Substituting a diet supplement for a meal is never a good idea. Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates. Muscle building supplements are most effective as a healthy addition to your diet not a replacement.
Your diet needs to consist of large amounts of protein, fats, carbs, along with the proper workout supplements.
Protein is a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.
Along with plenty of protein, fats and carbohydrates need to be a big part of your health diet. By avoiding junk foos and empty calories, you will give your body the fuel it needs to add lean body mass and build new muscle tissue.
Everyone has trouble with their diet at first. Most people stick with eating the standard three large meals a day and think as long as they do not eat anything bad in those meals they will have the results they want. These people are wrong.
Instead of three big meals a day, try eating five or six smaller meals per day. This insures you are fueling your body constantly throughout the day. Also, it will keep you full which is a great plus because you will lose the urge to eat junk food.
Muscle building supplements can give you added protein and calories and may be especially helpful if used immediately following weight training. Always be certain your diet contains all the required elements and use weight gain supplements wisely.
Learning what to eat in order to build muscle is not as hard as you think it is, it is pretty simple actually. Increase your caloric intake and make sure you eat healthy, protein rich foods. This combined with weight training and plenty of rest should allow your body to build lean muscle effectively and help you maintain your new dream body.Continue Reading About How To Build Muscle