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  • Alex 10:30 pm on May 31, 2013 Permalink | Reply
    Tags: , , French Contrast, vertical jump   

    French Contrast Training 

    Cal Deitz has written about french contrast training Essentially it is as follows

    Heavy strength move
    Unweighted plyo based on max power
    Weighted explosive move
    Unweighted plyo emphasis on speed and reactivity

    So you could do the following

    Quad emphasis

    Squat x 3
    Altitude drop x 3
    Jump Squat x 3
    CMJ x 3

    with minimal rest in between and full rest after the complex

    Hip Emphasis

    Deadlift x 3
    Jerk Jump for height x 3
    Heavy swing x 5
    Jerk Jump forward x 3

    For upper body you could do the following:


    Bench Press x 3
    Med Ball Chest Pass x 3
    Drop and Catch (REA/Rebound) Bench Press x 3
    Bent over rebound Front Raise x 5 using 1-2lb db’s


    Row x 3
    KB Clean x 3-5
    Med Ball Slam x 3
    BK Snatch x 3-5

    With the minimal rest you can back door some anaerobic capacity work. You also cover the force velocity spectrum. I have seen some good results with people I train.

    If I was using this method I would only do 1 each training day

    Leg training days would look like the following

    Day 1

    Squat x 3
    Altitude drop x 3
    Jump Squat x 3
    CMJ x 3

    1 Leg/King Deadlift 3-5×8-15
    Glute Ham Raise 3-5×8-15

    Day 2

    Deadlift x 3
    Jerk Jump for height x 3
    Heavy swing x 5
    Jerk Jump forward x 3

    Straw Squat 3-5×8-15
    Bulgarian Split Squat 3-5×8-15

    And a complete Upper Body workout would look like:

    Day 1

    Bench Press x 3
    Med Ball Chest Pass x 3
    Drop and Catch (REA/Rebound) Bench Press x 3
    Bent over rebound Front Raise x 5 using 1-2lb db’s

    Rope Face Pull 3-5×8-15
    Ab Wheel for Lats 3-5×8-15

    Day 2

    Row x 3
    KB Clean x 3-5
    Med Ball Slam x 3
    KB Snatch x 3-5

    Press 3-5×8-15
    DB Bench 3-5×8-15

    Share your thoughts

  • Alex 7:12 pm on November 18, 2009 Permalink | Reply
    Tags: vertical jump,   

    Weekly Update 11-18-09 

    Well it is time for the new announcement.

    We have added some new writers to our staff!

    They were all hand selected and represent some of the brightest performance coaches and athletes in the business.  Please join me in welcoming them!

    Joe Trinsey of Prep Performance is a coach and trainer based in Deleware.  His articles include Time to Dance, Lazy Sunday, and an excellent piece on The Importance of Strength and can be seen here.

    Jeremy Layport is a Division I Strength and conditioning coach based in the San Francisco Bay Area.  His Bio and upcoming articles can be seen here.

    Ryan, aka “qb0708“, is a collegiate football player and a very bright young mind in the business with a promising future.  You can find his most recent article Off Season Football GPP here.

    Robert Ruxandrescu, more prominently known as “Raptor” is a student of sports performance training and vertical jump training.  You can find his article To Jump or Not To Jump? about… jumping here.

    This is just the tip of the iceberg.  More writers have agreed to contribute and, of course, you will be notified as they begin writing.



  • Alex 11:21 pm on November 12, 2009 Permalink | Reply
    Tags: vertical jump,   

    Vertical Jump Book Update 

    I added new material to my vertical jump book.  It includes a note on the addition of upper body work, a new warm up for the plyometric/speed phase, and a section on the addition of speed, agility, and conditioning workouts.


    For more on the book click here



    • Stefan 12:19 pm on November 16, 2009 Permalink


      Will the updated copy will be sent out by e-mail like last time?

    • evosite 4:06 pm on November 16, 2009 Permalink

      Hi Stefan,

      The updated book went out last week. Some of them have been getting caught in spam filters so please check there. If you have not received one I will get one out today.

      Thanks for contacting me,


    • Stefan 6:02 pm on November 16, 2009 Permalink

      Hi again!

      I have didn´t get the update. Nothing in the spamfilter.


  • Alex 6:32 pm on November 11, 2009 Permalink | Reply
    Tags: , vertical jump, , vertical jump pr,   

    Warming Up to a Vertical Jumping PR 

    During our years in the combine prep industry I have read people talk about a number of things related to prepping for performance and a big vertical jump PR.  Tricks stem from stretching the hip flexors prior to testing your vert, a crowding the line on your 40, the spiderman shuttle run (a now banned technique) to full on athletic preparation programs.  With all the tricks and techniques discussed one area is often neglected: a proper warm up.

    Warming up for a power event essentially boils down to priming the CNS.  Getting the CNS fired up will allow for an increase in muscle fiber recruitment, including the hard to reach high threshold motor units, during the testing which will allow you to generate more force.  More force = running faster and jumping higher.  In Sky High: Improving Your Vertical Jump I discuss a warm up method called ramping.  Ramping is a way to fire up the CNS when you are going to be lifting weights.  The warm up I am going to outline here is designed to prepare you for explosive/plyometric activities.   This will prepare you to run your fastest and jump your highest.

    The warm up involves the following three exercises:

    Kettlebell Swing

    Depth Jump

    Altitude Drop– Performing an altitude drop is simply the first two images in the depth jump photograph

    Warm Up

    Kettlebell/Dumbbell Swings x 10

    Altitude Drop x 8

    Kettlebell/Dumbbell Swings x 10

    Depth Jump x 8

    You should rest based on how you feel and can feel free to add in a third set of swings followed by depth jumps.

    In this warm up the swings are aimed at explosively activating the posterior chain so that it will carry over into jumping activities, thus why it preceded the altitude drops and depth jumps. The altitude drops get your body generating more force than you can voluntarily create which has a significant impact on the CNS stimulation and muscular contraction. Altitude drops precede depth jumps because they are similar movements and serve a preparatory function for the subsequent depth jumps. Depth jumps accomplish the same task as the altitude drops plus get you jumping which means that they will have greater carry over to the jump than altitude drops will.

    Enjoy the warm up and have fun setting some new PR’s


  • Alex 1:10 am on November 7, 2009 Permalink | Reply
    Tags: vertical jump, ,   

    Another Book Review 

    “No measure of athleticism has received more attention or fanfare than the vertical leap, and many authors have tried to capitalize on this popularity. Plenty of people have put out manuals or books on the topic, and a few have even released high quality, applicable material, but none of the works I’ve seen approach Alex’s.

    In “Improving Your Vertical Jump” Alex breaks down the vertical jump into its constituent parts, and with both insight and experience, lays out a comprehensive training plan to take performance to the next level. Focusing on proper muscle activation along with improving relative strength, the plan can’t be described as anything except solid, and would work for beginners and veterans alike. I would recommend this text to anyone looking to improve their leaping ability and athleticism in general.”

    -Roger Nelsen Jr., Owner Singularity Sports Training

  • Alex 8:32 pm on October 31, 2009 Permalink | Reply
    Tags: , vertical jump   

    Book Review – verticaljumping.com 

    Jack Woodrup posted a review of the vertical jump e-program.  I am proud that it was rated just behind Kelly Baggett’s Vertical Jump Bible.  I have a lot of respect for Kelly and his work.

    You can read Jack’s review at his website Vertical Jumping

  • Alex 8:27 pm on October 31, 2009 Permalink | Reply
    Tags: vertical jump, ,   

    Vertical Jump Book Review 

    “I purchased the other day and it’s really nice. Looks like a very solid program (as well as his other one) and addresses a lot of deficiencies an athlete would deal with.

    I really like the GPP style phases you have. I’m definitely stealing them and running my hs volleyball team through those types of workouts during the season.

    If you followed the GPP then ran Alex’s article where you squat 3x/week THEN went into the rest of the program, I think you would throw some serious hops onto a high school kid.

    Anyways, it’s $17 bucks and gives some nice insight into a smart coaches way of organizing training. I would have to say this ranks up there with KBs Bible. If you have any strength base at all this would be the way to go (and you can’t beat the price).

    Good work!!!”


  • Alex 12:05 am on October 29, 2009 Permalink | Reply
    Tags: vertical jump, ,   

    New E Book 

    I have added a new Vertical Jump Training Manual to my products.  It costs a mere $17 but this IS temporary (until I reach 100 sales) then the price increases to $37.  So hurry up and get your copy today!


  • Alex 5:37 pm on October 26, 2009 Permalink | Reply
    Tags: , , , vertical jump   

    Basketball Weight Training – Factors that Affect Vert! 

    If you are a basketball player, or a football player basketball weight training and football weight training should focus on improving your vertical jump. The vertical jump is the only key predictor of performance taken at the respective combines. Much research has been done on vertical jump performance. A number of factors have been identified. The first key factor seems to be relative maximal strength. That is strength/bw. With this in mind the first goal of anyone trying to improve their vert is to get strong.

    Think of strength as potential. The stronger you are the greater your potential for a high vert. A friend, Kelly Baggett, posted this calculator, made by Colin, for vert based on weight and squat strength.

    It is fairly accurate. 100% no but close

    Personally I like Pavel’s guidelines. 2-5 sets x 2-5 reps daily. Never miss a rep. Never do more than 10 total reps in a workout.

    What are your favorite methods for increasing strength or vertical jump?
    So if you are interested in basketball weight training or football weight training, focus on training to improve your vertical jump.

    Please visit my store for a program that has worked successfully time and time again for improving vertical jumps

    • Brandon Green 7:43 pm on November 11, 2009 Permalink


      I congratulate you on “breaking down” the VJ into
      it’s parts or portions. The Soviets had a series of jumping tests that measured various capacities of the VJ into 1)with arms 2)without arms 3) with 2 sec. pause 4) without 2sec. pause. I am sure that your book is more detailed and practical than these series of tests. Again congratulations.
      Brandon Green

    • evosite 7:50 pm on November 11, 2009 Permalink

      Thanks Brandon!

      If you could shoot me an email as I have something I would like to discuss with you,


  • Alex 5:33 pm on October 26, 2009 Permalink | Reply
    Tags: , plyometrics workouts, vertical jump,   

    Plyometrics Workouts and Vertical Jump 

    So what role does plyometrics play in vertical jump training?

    Kelly Baggett says jumping is largely related to horsepower and movement efficiency. Horsepower as related to the maximal relative strength and movement efficiency as related to improved coordination.

    He goes on to state that the other stuff about plyometrics like reactive ability, supramaximal recruitment, and sciency mumbo jumbo that strength coaches like to talk about is bunk!

    What do you think the benefits of plyo’s are? Are they needed in a training program?

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