moze ktos to przetlumaczyc!! prosze!!!

Discovery of a Revolutionary Workout
If you were like me growing up, you probably wanted to increase your athletic ability and more specifically vertical jumping ability around the age of 15. This is about the time I wanted to get serious about increasing my jumping ability, so I began doing research and ordered just about every jumping program out there in order to help me do so. You name it I tried it, everything from platform shoes to ankle weights and weighted vests. Honestly, I benefited some from the shoes and various programs but not to the degree I had hoped for.
This led to my research and search for a workout that would make my vertical jump and athletic goals a reality. So after eight years of extensive research and self trials and tests, I have discovered a program that increases vertical jump by 4 INCHES IN JUST TWO WEEKS!!! This was actually the minimal gain, others gained 5 to 6 INCHES!!! If you are looking for immediate results, you have found the right program.
Before Starting
This program involves plyometric exercises that put tremendous stress on joints, ligaments, and tendons, so I advise that you do not begin training until you have been cleared by a doctor or physician to do so and are warmed up completely.
A great way to warm up is to break a sweat by doing jumping jacks, jogging, or jumping rope for a couple of minutes. If you notice any pain or strain discontinue your training immediately and consult a physician.




Flexibility
After completely warming up stretching is important and plays a role in injury prevention. Your body is capable of a greater range of motion after being warmed up, so stretch your lower back, hamstrings, quads, groin, hip, calf, and ankles.
A Lesson in Life
As with everything in life worth great value comes hard work and dedication. This is the case in looking to improve your athleticism and jumping ability also. Natural abilities aside “His Airness," Barry Sanders, Deion Sanders, and others have put in all the extra hours of work to become exceptional athletes. Put your faith in this program and let me guide you to achieve and go beyond your athletic goals.
It is vital that you focus and concentrate on the exercises at hand. You must remain explosive throughout each exercise. I mean every step or jump must be followed by a quicker one. Your time spent on the ground should be minimal. Mental focus is key because you must want and try to jump higher on each rep and react quicker on each step.
There is no shortcut or easy way out. You must perform and follow the entire workout to a tee even when you feel you cannot continue on. Perform every rep as if it was your last. Stay focused and motivated on your goals. Remember, you will be dunking on someone in no time, actually quicker than you ever imagined.
Vertical Measurements
Before I get into the actual workout you must measure your vertical. There are a number of ways to do so. I recommend using a basketball rim of any height as your gage of improvement. Simply take one step forward and jump as high as possible above the rim. If you reach half of your hand above the rim, make a line in the middle of your hand that touched the rim. Use a permanent marker to mark the spot. Now go down 2 inches below this spot or line on your hand and make another line. This is what part of your hand that will be touching the rim after week 1. Hence, 2 inches gained. After week 1 go down another 2 inches from your previous mark. This is your goal after week 2. Another 2 inches gained and that will be 4 inches in two weeks. From week 2 on your results will level off, so go down 1 inch from here on out.
The other way is the more traditional way. You would reach above your head as high as possible with one arm making a mark at that point, then take one step jumping high as possible making another mark, then measure the distance between both marks and you have your vertical jump. My recommended way simply goes by inches gained while the traditional way leaves you with a number in height. Either way the results will come out the same.


Progress Chart
IMPORTANT- Go measure or test your one step vertical jump right now. You can use my way or the traditional way. Make your mark on your hand or record the distance between the two marks.

One Step Vertical or Inches Gained
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8

MEASURE your one step vertical performing three to five jumps every Monday only after warming up, stretching, and doing the first seven exercises in this program. You want to be warmed up and loose.










Description of Exercises and Drills
Perform exercises on Monday, Wednesday, and Friday in the following order and try to workout the same time each day.


jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

mam pytanko,czy ktos zrobił ten program i czy 1 czesc jest wazna.
a zapomnialbym,zamiast niej zrobic mozna druga czesc obwodu na lydki
np:wspiecia na palce ,nastepnie wyskoki z lydek i na koniec niskie podskoki
3x12+5kg,3x15+5 powt,3x50+50 powt.

ogry

Na razie tyle, resztę przetłumacze na godzinach.W zamian możesz mi przesłać mi dalszy ciag textu bo jestem ciekaw :)

Odkrycie rewolucyjnego treningu

Jesli dorastałeś w podobny sposób co ja to najprawdopodobniej chciałeś zwiększyć swoje zdolności lekkoatletyczne, a dokładniej wyskok dosiężny kiedy miałeś około 15 lat.Mniej więcej w tym czasie zacząłem myśleć powaznie o polepszeniu mojegu wyskoku, więc znalazłem i wypróbowałem właściwie wszystkie znane programy skocznościowe.Podaj nazwe a powiem ci że to robiłem, wszystko, od butów na platformie (?) i obciążaczy na kostki do obciążonych kamizelek.Szczerze to udało mi się zrobić dzięki temu pewne postępny ale nia takie o jakich marzyłem.
To naprowadziło moje poszukiwania i badania do treningu, który sprawiłby że moje marzenia o wsykoku stałyby się rzeczywistością.Tak więc po ośmiu latach intensywnych badań i testowaniu ich wyników na sobie wynalazłem program, który poprawia wyskok o 4 cale w tylko 2 tygodnie!!!To jest właściwie minimalna poprawa bo innym udało się polepszyć wyskok o 15 cm i więcej!!!!jeśli szukasz błyskawicznej poprawy to trafiłeś na właściwy program.

Zanim zaczniesz

Ten program zawiera ćwiczenia które powodują olbrzymie przeciążenia na stawy i ściegna, dlatego radzę nie zaczynać treningu przed konsultacją z lekarzem i porządną rozgrzewką.
Świetnym sposobem na rogrzanie się jest napocenie sie poprzez robienie wielokrotnych podskoków, biegania i skakania na skakance przez kilka minut.Jeśli odczujesz jakiś ból lub naciągniesz sobie mięsien to przerwij trening i skontaktuj sie z lekarzem.

It's nice to be important, but it's more important to be nice.

A oto i druga część.Zajęło mi to s umie tylko godzine :D

Elastyczność

Po porządnej rozgrzewce rozciąganie jest bardzo ważne i odgrywa ważną role przy zapobieganiu urazów i kontuzji.Twoje ciało ma większe zdolności motoryczne po rozgrzewce, dlatego rozciągnij dolną część pleców,ścięgna udowe,pachwinę,biodra,łydki i kostki.

Lekcja życia

Jak to jest w życiu - za rzeczami o wielkiej wartosci stoi ciężka praca i pościęcenie.To ważna sprawa jesli chodzi o porprawę sparwności atletycznej i wyskoku. Oprócz warunków naturalnych "Jego powietrzność",Barry Sanders, Deion Sanders i inni włożyli wiele trudu i dodatkowych godzin treningu, aby stać się wyjątkowymi zawodnikami. Uwierz w ten program i pozwól mi sie poprowadzić poza twoje marzenia o wsykoku.
To istotne żebyś skupił się i skoncentrował na ćwiczeniach. Musisz pozostać dynamiczny podczas ich wykonywania.Mam na myśli, że każdy następny krok czy podskok musi być szybszy niż poprzedni.Twój czas spędzony na ziemi powinien być jak najkrótszy. Skupienie jst tu kluczem ponieważ musisz starać sie skoczyć wyżej i szybciej prze kazdym skoku czy kroku.
Nie ma żadnego skrótu czy łatwiejszego sposobu.Musisz wykonać całkowity trening nawet jeśli wydaje ci sie że nie masz już siły. Wykokuj każde powtórzenie jakby było twoim ostatnim. Pozostawaj skupiony i zmotywowany na osiągnięciu swoich celów. Pamiętaj, że już wkrótce będziesz robił wsady, nawet szybciej niż ci sie kiedykolwiek wydawało.

Pomiary wyskoku

Zanim przejdę do właściwego treningu musimy zmieżyć twój wyskok. Istniej wiele sposobów aby to zrobić. Polecam używanie obręczy od kosza jakiejkolwiek wyskokości do pomiaru twoich postępów. Robiąc jeden krok podskocz jak najwyżej do obręczy. Jeśli sięgasz połową dłoni powyżej obręczy to zrób w tym miejscu na dłoni kreskę. Użyj pisaka wodoodpornego do zaznaczenia kreski. Teraz zjedź 5 cm w dół od tej kreski po twojej ręce i narysuj tam drugą kreskę.Ta część twojej dłoni będzie wystawać ponad obręcz za 1 tydzień. Czyli 5 cm wyskoku więcej. Po nastepnym tygodniu zjedź jeszcze 5 cm od tej drugiej kreski. To jest twój cel na drugi tydzień. Następne 5 cm i to daje już razem 10 cm wyskoku w dwa tygodnie. Po zakończonym 2 tygodniowym trenigu efekty przyjdą same.
Ten spsób jest bardziej tradycyjny. Wyciągnij rękę jak najwyzej nad głowę i zaznacz linią. Teraz podskocz z jedego kroku i zaznacz linią gdzie sięgnąłeś. Teraz odejmij tę pierwszą od drugiej i masz swój wyskok! Mój pierwsze sposób pokazuje postepy w cm a tradycyjny sposób ogólny wyskok. W każdym razie efekt będzie ten sam.

Tabelka postępów

WAŻNE - Idź zmierzyć swój wyskok teraz. Możesz użyć mojego sposobu lub tradycyjnego. Zanzacz sobie na ręce lub zmierz różnice między dwoma kreskami.

Twój dosiężny lub twoje postępy

Tydzień 1
Tydzień 2
Tydzień 3
Tydzień 4
Tydzień 5
Tydzień 6
Tydzień 7
Tydzień 8

Mierz swój wyskok w każdy poniedziałek tylko po krótkiej rozgrzewce,rozciąganiu i zrobieniu pierwszych siedmiu ćiczeń z programu. Powinieneś być rozgrzany i świeży.


It's nice to be important, but it's more important to be nice.

ej jezuuu wielkie dzieki tak powaznie to nie spodziewalem sie zeby ktokolwiek to przetlumaczy zaraz wrzuce 2 czesc!!!! dalbym ci 100000000 sogow ale nie moge to jest 2 czesc: aha i jak wiesz to moglbys zamas jardow przetlumaczyc na metry


Speed Ups- First rep begin in a light jog for the first 25yds. Accelerating to Ą speed over the last 25yds. Second rep begins at Ą speed going to ˝ speed over 50yds. Third rep begin at ˝ speed progressing to µ speed. Last rep begin at µ speed progressing to a 100% sprint over 50yds.

Heel Kicks- Kick your feet back towards your butt as quickly as possible.

High Knees- Bring knees towards chest as quickly as possible.

Skips- Skip by bringing your knee towards your chest jumping as high and far as possible on each leg using your arms for momentum.

Laterals- Draw a line or imagine one jumping from side to side as quickly as possible like ski moguls.

Sprints- Run full speed over 50yd. distance
Jump Rope- No rope is needed, simply jump 1 inch off the ground on each rep.

Jumps- Jump while bring both knees to the chest. Upon landing immediately jump right back into the next rep without pausing.

Box Jumps- Drop from a box 2.5 to 3 feet in height and as soon as both feet touch the ground explode up onto another box of equal height
Circuit Training Sets Extremely Important So Pay Close Attention!!!Squats- Place barbell on shoulders with weight on each side. Bend down until almost parallel to the ground and come up as quickly as possible. After completing the first set of squats immediately with no rest “strip” or take off ninety pounds and perform a set of 15 squats exploding up on each rep. For example, say you squat 225 pounds eight times, then you immediately go down to 135 pounds and perform 15 more reps. The circuit is not completed yet. After completing the second set of squats immediately as soon as you leave from under the bar perform Step Ups- Place one leg on a chair or bench while the other is on the ground. Only push off the leg that is located on the chair jumping as high as possible and alternate your legs in the air. Repeat process with the opposite leg completing the rep. (2 jumps equal 1 rep) After completing the prescribed number of reps immediately with no rest begin Thigh Burners- Jump 7 to 9 inches off the ground making sure to land on your heels bending down into a Ą squat position which is halfway between sitting down and standing up. After completing the prescribed number of reps you have completed one set. Rest 2 to 3 minutes and go through this circuit two more times.
You will know and understand after going through this circuit just one time why it is so vital to the program. The burn you feel in your legs is going to be like nothing you have experienced before. This is what sets our program apart from the others and the dramatic results this circuit brings will amaze you. More importantly you can expect to be as sore as you have ever been before in your life the night of or the day after. This is how you know the gains are on their way, so do not panic. Soreness is a positive sign because the body is adapting to the stress being placed on it. The results are improvements in strength, explosiveness, and jumping ability unmatched by any other. program. Do not let soreness stop or halt you from working out the rest of the week. Simply take a little more time warming up and you will be fine during the workout.

WORKOUT

Week Speed Ups
Heel Kicks
High Knee
Skips
Lateral Sprints
Jump Rope
Jumps
Box Jumps
1&2 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 300rep 3x15rep 3x20rep
3&4 4x50yd 2x50yd 2x50yd 2x50yd 2x50rep 5x50yds 400rep 3x20rep 3x25rep
5&6 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 500rep 3x25rep 3x30rep
7&8 4x50yd 3x50yd 3x50yd 3x50yd 3x50rep 5x50yds 600rep 3x30rep 3x35rep
Note- Rest 30sec. between running drills and 1 min. between jumping drills
Vital- After completing running and jumping drills perform circuit as soon as possible!!!


Circuit & Strength Training
Weeks Squat Step Up Thigh Burner
1/2 3x8, 3x15 3x15 3x50/75
3/4 3x8, 3x15 3x20 3x100/125
5/6 3x8, 3x15 3x25 3x150/175
7/8 3x8, 3x15 3x30 3x200/225
Note-Squat weight must increase by 10 pounds every week. If you squat 225 pounds for 8 reps and 135 for 15 reps, then in week 2 you squat 235 pounds and go down 90 pounds from there to 145 pounds for squats in the circuit. Rest 2 to 3min. between circuit sets. After week 2, from week 3 to week 8 perform circuit twice a week on Monday and Friday instead of three times a week like in the 1st 2 weeks.

What the Future Holds Is Now In Your Hands
The most productive workout to ever be assembled is now in your hands. It is up to you to make the most of what you now have. If for any reason you are not satisfied with the results simply send back the booklet and we will gladly refund your money no questions asked. If you have any questions about the exercises or circuit call toll free1-866-540-0014 or 1-757-561-5379 and ask for Scotty. Also, your testimonials or complaints about this program are welcome and encouraged.
Words of Wisdom
A old wiseman once told me, “ the task you hate or find the most difficult doing is the very task that you should be doing and will benefit the most from doing.” This applies to the circuit portion of the workout. You probably hate doing squats but ask yourself why? It is probably because squats are so intense and difficult to do. Squats are the best exercise one can perform for overall fitness due to the fact that it taxes all the major muscle groups. With this circuit you must be ready and expect to be as exhausted as ever before but you must not give up or fail to complete the number of reps. Only if you feel knee pain or something “pull” should you quit on a exercise.
You should train with such great intensity during this circuit that after going through it one time you should feel like falling to the ground and may do so. Your legs are going to be as tight as ever, if not you are not training at the optimal level of intensity which is all out on every rep. You may even hate this circuit but stick with it because you will see the results on Sunday and Monday of each week playing in pick up games after you are loose. You will be skying like never before for a rebound, block shot, or a dunk on someone after the first week!!! So long and good luck!!!

jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

to jest jeszcze jeden program na skocznosc chyba cartera!!!! czy cos takiego jak ci sie chce to tez go mozesz przetlumaczyc, tylko ty to bardzo szybko zrobiles (i chwala ci za to!!! ) a ten co teraz wrzuce nie musi byc tak szybko, lae dobrze zehby byl tak na czwartek-piatek i jak chcesz to moge wrzucic jeszcze jeden!! hehe tylko ty amsz fajnie bo ja znam duuuzo ytych super programow po angielsku, ktorych nie ma nigdzie na polskich stronach, ale ja nie umiem przetlumaczyc dobra wiec to jest ten program:




What groups of exercises to do
Do each in the order I put them so the reps match up
1-a one above the day means to do: Lateral Cone hope, Bounding, 180 jumps, Ankle jumps, Bicep Curls, Shoulder presses, Burn outs.

2- a two above the day means to do: Box jumps, Leap ups,
Tuck jumps, Chair hops, Rim Jumps, Triceps press, SHRUGS

3-a three above the day means to do: Calf raises, Body
weight squats, Lunges, Reverse Lunges, Single leg
jumps

4 - a four above the day means to do: Weight squats,
Lateral lunges, Calf Raises, 1 Leg squats, Sit ups, Push
ups

Descriptions and Directions

Ok, first off on the schedule, The numbers above each day are the group of exercises listed below that you do. So 1 Monday would be “lateral cone hops, bounding, 180 jumps, ankle jumps” etc… and 2 Thursday is “Box jumps, leap ups, tuck jumps, chair hops, rim jumps” etc… You Have off Wednesdays, Saturdays and Sundays, try to rest of ball.

Meanings:

EL- each leg
S- Seconds
ES- Each Side
Max- Go for max height or weight, depends on the exercise

Exercises: (be sure to stretch well before doing these, especially Thursday and Fridays workouts)

Lateral cone hops- Jump side to side over a cone or similar object

Box jumps- step/jump down from a box or stairs and once you feel the ground jump into the air

Calf raises- plain and simple, raise onto the tips of your toes, fast as possible except on Friday when they should be done slow with weights

Weight squats- squat a certain amount of weight

Body weight squats- common sense just squat down to a 90 degree angle and repeat (for those of you who did stl, their just quad blasts)

Leap ups- AA2 exercise, stand straight and just jump into the air by barely bending your knees

Bounding- Standing in place, jump as far as possible, land, and repeat (be sure to land in good form, not leaning to far forward or backwards)

180 Jumps - Stand straight and jump/turn 180 degrees. One you land do the same the other way

Tuck Jumps- Squat down to a 90 angle and explode upwards. While in the air bring your knees as close to your chest as possible and then repeat

Lunges- Stand feet planted and take one big step forward with your right foot. Bend your back leg and lean so your knee almost touches the ground but don’t let your right knee go past your toes. Push back up to standing position and do the same with your left leg

Lateral Lunges- Same as normal lunges but take a step to the side and put your body weight on that leg. Then stand back up and do it to the other side

Reverse Lunges- Same as normal lunges but do it by taking a big step backwards instead of forwards

Ankle hops- Calf raises but with enough force to lift you off the ground about 2 inches

1 leg squats- just do a normal squat but on one leg (you’ll obviously be using less weight then normal 2 leg squats)

Chair Hops- Get a sturdy chair and stand right in front of it and jump off both feet onto the chair. (try not to bend your legs up high in order to get on the chair, that takes away the purpose of the exercise)

Burn outs- Another aa2 exercise. Stand on your tippy toes and basically bounce

Rim Jumps- Just as high as possible trying to reach the rim or object similar

Bicep Curls- put a weight in each hand and bring your hands up to your chest only bending you elbows and palms facing inwards. Don’t swing them up because then your using you back and not your biceps

Shrugs- get a certain amount of weight and row should shoulders

jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

ej podaj mi swoj numer gg to sobie mozemy pogadac o tych programach bo ja tych po angielsku to mam jeszcze z jakies 14

jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

No nie ma sprawy!Lubię tłumaczyć :)Mój gg to 1850260.A co do samych programów to jeszcze żadnego w pełni nie zrobiłem tylko ćwiczenia z nich.
Aha!Yard to 0,96 metra więc to prawie to samo.

It's nice to be important, but it's more important to be nice.

aha dobra spox tlumacz tlumacz

jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

2maczcie 2maczcie...bo wiele osob z tego korzysta a i sogi poleca
pozdrawiam

siema ale bo sie nie ma...

ale to raczej mi mniej bo ja to tylko wyszukalem a to kolega cala robote robi

jetses na tyle dobry na ile jest dobry twoj najslabszy punkt

kolefo dobroduszny mam dla ciebie ostatni juz chyba trening to jest skys the limit, byl juz chyba tutaj gdzies tlumaczony ale troche badziewnie a ty na pewnoe przetlumaczysz jak zawsze - czyli perfekcyjnie dobra to jest ten program:




Normal Schedule
This section contains the schedule you should follow to improve your vertical, week by week. I have used each of the exercises in this set with complete success and continue to use these exercises and progress them. You will observe continual gains in your vertical throughout the program. Complete the whole program for maximum vertical gains. An extended rest week just means a week with no training in it. It allows your muscles to fully recooperate and ensures that you won't overtrain. In these weeks you will observe large gains in your vertical. Don't miss out extended rest weeks as it may cause overtraining.
So the whole program looks like this: -
Note: - If you are still sore in a certain muscle group on a day when you are supposed to work out again do not perform the exercises which target that muscle group. If you are sore your muscle tissue has not yet been rebuilt sufficiently. You will not gain anything through working out while sore. The most likely cause of residual pain in the leg muscles is incorrect performance of stretches or not stretching for long enough.
Stretch before and after each workout and specialist stretches mentioned below between sets. Hold each stretch for 40 seconds
The stretches are:-
Quads
Calves
Hamstrings
Schedule
The mobility set consists of: -
Stabiliser Quad Blasts
Balancing
Stabiliser Lunges
Side bends
Twisting situps
The power set consists of: -
Calf Raises (Stretch Calves between sets)
Quad Blasts (Stretch Quads between sets)
Lunges (Stretch Hamstrings between sets)
Presses
Shrugs

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Mobility set Power set Rest Mobility set Power set Rest Rest
Week Stabiliser
Quad Blasts Balancing Stabiliser Lunges Side bends Twisting situps Calf Raises Quad blasts Lunges Presses Shrugs
1 2 sets 10 6 mins 2 sets 10 3 sets 30 3 sets 10 3 sets 30 3 sets 50 3 sets 10 3 sets 30 3 sets 30
2 2 sets 15 7 mins 2 sets 15 3 sets 40 3 sets 15 3 sets 35 3 sets 60 3 sets 15 3 sets 35 3 sets 35
3 2 sets 20 8 mins 2 sets 20 3 sets 50 3 sets 20 3 sets 40 3 sets 70 3 sets 20 3 sets 40 3 sets 40
4 2 sets 25 9 mins 2 sets 25 3 sets 60 3 sets 25 3 sets 45 3 sets 80 3 sets 25 3 sets 45 3 sets 45
5 Extended Rest Week
6 2 sets 30 10 mins 2 sets 30 3 sets 70 3 sets 30 3 sets 50 3 sets 90 3 sets 30 3 sets 50 3 sets 50
7 2 sets 35 11 mins 2 sets 35 3 sets 80 3 sets 35 3 sets 55 3 sets 100 3 sets 35 3 sets 55 3 sets 55
8 2 sets 40 12 mins 2 sets 40 3 sets 90 3 sets 40 3 sets 60 3 sets 110 3 sets 40 3 sets 60 3 sets 60
9 2 sets 45 13 mins 2 sets 45 3 sets 100 3 sets 45 3 sets 65 3 sets 120 3 sets 45 3 sets 65 3 sets 65
10 Extended Rest Week
11 2 sets 50 14 mins 2 sets 50 3 sets 110 3 sets 50 3 sets 70 3 sets 130 3 sets 50 3 sets 70 3 sets 70
12 2 sets 55 15 mins 2 sets 55 3 sets 120 3 sets 55 3 sets 75 3 sets 140 3 sets 55 3 sets 75 3 sets 75
13 2 sets 60 16 mins 2 sets 60 3 sets 130 3 sets 60 3 sets 80 3 sets 150 3 sets 60 3 sets
80 3 sets 80
14 2 sets 65 17 mins 2 sets 65 3 sets 140 3 sets 65 3 sets 85 3 sets 160 3 sets 65 3 sets 85 3 sets 85
15 Extended Rest Week
To continue this program beyond fifteen weeks follow this pattern of increases:
Increase Stabiliser Quad Blasts by 5 reps per set each week
Increase Balancing by 1 minute each week
Increase Stabiliser Lunges by 5 reps per set each week
Increase Side bends by 10 per set each week
Increase Twisting sit ups by 5 per set each week
Increase Calf Raises by 5 per set each week
Increase Quad blasts by 10 per set each week
Increase Lunges by 5 per set each week
Increase Presses by 5 per set each week
Increase Shrugs by 5 per set each week
Make every 5th week an extended rest week
And thats it, after you have completed this entire program you too will have added 10 - 13+ inches to your vertical. This program will improve your vertical, I'd offer a money back guarantee but I'm giving the information away for free. If you get too tired during a set of exercises take a rest for no more than 25 seconds and then carry on. Now you've got your new hops you'll want to keep them, so stay physically active and play sport regularly, you will need to perform 2 sets of 30 stabiliser quad blasts and 10 minutes of balancing once a week to maintain your stabiliser given vertical improvements. Leave me a message on the successes and feedback board after you've completed the program or seen significant gains.

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Stabiliser Quad Blasts / Balancing / Stabiliser Lunges
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Stabiliser Exercises
Okay, you may be asking what Stabiliser muscles are and where they are located. The main muscles used in jumping which are located in your legs (the quadriceps and calves), have some smaller muscles linking them and the knee and hip joints. These are your stabiliser muscles.
Due to the inability to see these muscles, they are often ignored in jump training but yield huge vertical increases when trained correctly as they are often extremely under developed. These muscles stabilise the leg in its extended state, a job which the main leg muscles normally have to perform. This allows the main leg muscles to only have to exert thrust hence improving your vertical jump.
You should perform these exercises striving for maximum speed with the proper form.
Check out how the tar heels use stabiliser exercises here.
Stabiliser Quad Blasts
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments Well padded bench or seat that when seated legs are comfortably bent at a right angle (a bed is ideal) and a softball, tennis ball or ball of similar size
How to perform
the
exercise Sit down with feet directly below hips so legs are straight
Place a ball (tennis ball, softball or something of similar size) under the middle of one of your feet
Stand up without moving feet position only using the legs, distribute your weight evenly between both legs
Sit down so that original position is obtained without putting your entire weight back down on the seat
Repeat for desired number of repetitions

Recomm-
ended Repetitions 2 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Do the recommended amount of sets for each leg (2 sets with ball under left leg, then two sets with ball under right leg)
Progression Perform more sets and repetitions as target muscles become stronger. Also weights can be utilised by being held on the shoulders and performing the exercise. A back pack filled with weights is a good way to apply weight to this exercise
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Balancing
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments A basketball
How to perform
the
exercise Balance on the basketball (use a wall to lean on while you get yourself on it)
Let go of the wall
Try to maintain your balance
If you fall off then get back on as soon as possible

Recomm-
ended Repetitions 1 set for as long as possible
Progression Balance for longer as muscles become stronger
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Stabiliser Lunges
Target
Area Stabiliser muscles (Muscles which aid in balancing)
Action Improves balance and initial thrust
Require-
ments A softball, tennis ball or ball of similar size
How to perform
the
exercise Standing straight up with your feet together, step forward with either foot and bend your legs
On the lead leg, your hamstring should be parallel with the ground. On the back leg, which you don't move your knee bends and almost touches the ground
Place a ball (softball, tennis ball or ball of similar size) under your lead leg in the middle of your foot
Move up and down using your legs (stay in that position), distribute your weight evenly between both legs
Repeat for desired number of repetitions

Recomm-
ended Repetitions 2 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Do the recommended amount of sets for each leg (2 sets with ball under left leg, then two sets with ball under right leg)
Progression Perform more sets and repetitions as target muscles become stronger


Upper Body Exercises
You should perform these exercises striving for maximum speed with the proper form.
Shrugs
Target
Area Shoulder/Neck Muscles (Deltoids/Trapezius)
Action Provides short burst of energy to raise arms
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Stand up
Hold one weight in each hand by side of body
Lift shoulders up to full extent and hold for a second
Roll shoulders backwards in a circular motion until original position is obtained
Repeat for desired number of repetitions

Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Presses
Target
Area Chest and upper arms
Action Provides upthrust on initial swing of arms
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Sit down with legs open
Hold one weight in each hand between legs
Push arms up until completely straight
Lower until original position is obtained
Repeat for desired number of repetitions

Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Side Bends
Target
Area Muscles on the side of the body between the hips and ribs (Oblique Muscles)
Action Improves ability to twist on take off and in air
Require-
ments One weight for each hand that can be comfortably lifted
How to perform
the
exercise Stand up with legs together
Hold one weight in each hand at side of body
Bend as far as possible to left hand side while keeping back and legs straight
Bend back up until original position is obtained
Repeat on right hand side
Repeat for desired number of repetitions

Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. One bend to the left, then one bend to the right counts as two repetitions
Progression Use heavier weights and more sets/reps as target muscles become stronger
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Twisting Sit Ups
Target
Area Muscles on the side of the body between the hips and ribs (Oblique Muscles) and stomach muscles (Abdominals)
Action Improves ability to twist on take off and in air
Require-
ments A comfortable flat surface
How to perform
the
exercise Lie down with knees bent at 45 degree angles
Place hands on ears so that your elbows stick out.
Sit up bringing your right elbow towards your left knee until it touches.
Lie back down
Sit up bringing your left elbow towards your right knee until it touches.
Repeat for desired number of repetitions

Recomm-
ended Repetitions 3 sets with as many repetitions as possible before target muscles burn with a 1 minute break between each set. Extending the elbow to the left knee, coming down then extending the elbow to the right knee counts as two repetitions.
Progression Use heavier weights and more sets/reps as target muscles become stronger





jetses na tyle dobry na ile jest dobry twoj najslabszy punkt