In case you didn’t know, Chris Paul, the 5’11” point guard for the New Orleans Hornets has a 38″ vertical. Dwight Howard. In case you haven’t, just look him up on youtube.
For those wondering how Paul improved his vertical so much, because he’s not a “natural jumper” like so many, just take a look at his summer weights program, but don’t forget that this workout is designed for a pro. basketball player and you should consult your doctor first.
“I had to work really hard on my vertical. It’s important to work on the whole body, not just the legs.” -Chris Paul
Training 4 days a week, one hour a day consists of:
Lat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Triceps Press: 3 sets, 10 reps, 80 lbs.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row: 3 sets, 10 reps, 120 lbs.
Bent fly: 3 sets, 10 reps, 40 lbs.
Curls: 3 sets, 10 reps, 20 lbs.
Leg curl: 3 sets, 10 reps, 100 lbs.
Hack Squat: 3 sets, 10 reps, 300 lbs.
Calf Raises: 3 sets, 10 reps, 100 lbs.
Bench Press: 3 sets, 10 reps, 130 lbs.
Use less weight and more repetitions to avoid getting too bulky. If you want to get “bigger,” use heavier weights and lower reps.
Here’s an example of vertical jump exercises, it’s called “plate squats.”
Starting position: Stand with your feet shoulder-width apart, knees slightly bent, and hips back. Hold a weight plate with both hands at chest level, elbows bent.
Movement: Lower yourself until your knees and hips are fully bent.
Be sure to keep your knees directly over your toes. Extend knees and hips until legs are straight. Come back and repeat. Also, be sure to keep your head forward, back straight, and feet flat on the floor, don’t lift your heels. As you extend up, think about digging your heels into the ground.
And of course you should use the jump rope – not only does it give you explosiveness and calf strength, but it’s also a great way to build stamina and work on overall leg strength. Do 200 jumps 3 times a week.
If you are really interested in improving your vertical and looking for a good vertical program, I can definitely recommend The Jump Manual, it gives you everything you need to improve your vertical.
