December 15th, 2009 | 
Author: Some Fundamental Steps To Get You Started
1. Assess your existing level of fitness and your expertise with earlier types of training. The best way to experience gains is to build a totally new strength foundation. Then start performing an explosion phase. This will result in further inches.
2. Do Lifts. Total body strength is the key for such an athlete and there is no better exercise than the full back squat. This provides you with progressive increases on spinal loading, which, in turn, stabilizes you under tension, and as well improves stretch-response of hip muscles and hamstrings.
3. The squat should be the main exercise of your lower body workouts. 6-8 decent lifts gets the best strength improvements and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember to work often overlooked muscles at the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.
4. Make sure to use a lifting technique in a safe and effective manner. Undergo 3-5 week strength phases for both lower and upper body. Done correctly, visible gains of 5+% on each lift should be seen weekly. Following this, you will be able to see how your jump is bound to increase.
5. Correctly use explosive and plyometric training as well as your strength training. These are your “field workouts” and are finished before your weight exercises. E.g., on Day 1 you start by using a series of tempo runs, sprints and low-intensity plyos (after the proper warm-up of course). By the time Phase 3 comes about, this will have slowly switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyometrics.
6. Emphasis on the heavier weights will decrease as you advance through the phases.
7. Visualize by closing your eyes, imagining yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, prepared to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump once more. You should notice a marked increase in your vertical leap. (Sports psychologists have long documented the effectiveness of “mental practice” in improving athletic performance.)
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