subject: A Vertical Jump Program That Doesn't Require Weights [print this page] Body weight training is commonly considered to be nothing more than a last choice for folks that lack access to a gym. While I absolutely highly recommend weight training if you possibly can, if the only thing you have to work with is your body weight there is still a great deal of methods you can easily employ to enhance your vertical jump. In an ideal vertical jump training world you would have access to weight training equipment. Over the long run you'll have to get access to weight training equipment in due course if you want to maximize your jumping power. Nonetheless, you can still make some impressive gains. How? With a combination of high intensity jumping drills and several difficult body weight routines. The best exercises tend to be the unilateral (single leg) ones. Lunges, high step-ups, and single leg squats are all highly effective.
Building a routine around these types of movements will assist to strengthen your essential jumping muscles. The most challenging of these exercises is definitely the pistol squat. Not surprisngly, this is by far the most beneficial. Make sure you learn this exercise as a priority, it should be the foundation of any bodyweight based vertical jump program (in actual fact the pistol squat is a Great exercise even when you do have weight training equipment available).
With the exception of the pistol squat, almost all body weight exercises are a lot easier the weight versions. That's why you can, and should, perform higher reps than you normally would when attempting to develop your vertical jump using just your body weight. That said doing countless reps won't do much for your vertical jump, it will instead increase your endurance. They key indicator relating to reps while performing body weight exercise is a reduction of form and speed.
As you have no weights to utilize you must focus on quickness. What incorporating weight achieves is to create an amount of resistance. Without that you may still increase your ability to generate force, but your focus is going to be about developing the rate that you are able to utilize the strength that you have. In any vertical training speed of the drills is critical, but in this method of training it becomes even more so.
In addition, you should not forget about the double leg jumps and exercises either. The one legged varieties are usually a lot more difficult and useful, but for variety and broader muscle improvement unweighted double legged drills can have some benefit. Use full range of movement. Squats will need to be right the way down, lunges should be long and deep, and step ups must be above parallel at a minimum.
When you have absolutely no exercise equipment in the form of dumbbells and barbells and so on, the challenge is to make your own weighted resistance. You can use a bunch of things you can use that are found in and around the home. By way of example one legged deadlifts may be made more challenging with a few litres of water, or buckets of dirt and rocks. For the more creative it isn't hard to put together some decent home made sand bags too. There are a lot of things you can do to make your un-weighted exercises more difficult. To build strength without weights it is in your best interests to try and find some of them.
The reality is that no weights does make it harder to build the strength needed to jump higher. This however doesn't mean it is impossible. By training smarter, and by not taking short cuts, you can still get great gains on your vertical jump even without that gym membership.
by: Jack Woodrup
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