Tuesday, June 28, 2011

Some common Jump Manual questions...

I've been posting a video on YouTube each week to track my progress during my Jump Manual training. And, I've been getting quite a few comments and questions which has been pretty fun. Some of the same questions keep coming up so thought I would do a blog post answering those questions.

Q. Do you need a gym or weightroom to do the Jump Manual?
A. This is probably the question I get asked the most. You don't have to join a gym or have access to a weightroom in order to do the Jump Manual. However, it would make things easier and your results may come faster. One of the workouts you do each week called the "strength and explosion workout" includes squats, deadlifts, lunges, cleans, etc. So having access to a weightroom is ideal. If you are serious about improving your vertical, you must get stronger and lifting weights is one of the most effective ways to do that. So if at all possible, figure out a way to get into a weightroom at least once a week. There are so many places (schools, community centers, rec centers, local gym, etc.). If for some reason this isn't possible, don't let that stop you! You can do alternative exercises the Jump Manual recommends in place of lifting weights such as single leg squats.

Q. What equipment do you need to do the Jump Manual?
A. I do all my workouts at home with minimal equipment except for the "strength and explosion" workout (squats, deadlifts, etc.) which I do at Gold's Gym. For the other 5 workouts that I do at home, I use the following equipment:

- 10 lb medicine ball (highly recommend getting one of these)
- Speed jump rope
- 10 lb dumbbells
- pull-up bar

I also highly recommend getting a foam roller. I use mine everyday and it has been a huge help for getting properly warmed up before a workout and to speed up recovery following a workout.

Q. How many days per week do you workout with the Jump Manual?
A. The Jump Manual is 6 days per week. I take Sundays off.

The workouts include 2 days of core & upper body work, 1 day of plyometrics, 1 day of strength training, and 2 days of CNS (central nervous system) training.

Q. Will you send me the Jump Manual for free?
A. No, sorry. I won't and couldn't even if I wanted to. The Jump Manual is an eBook you download to your computer and is password protected. So there isn't a way to email it to someone. To some people, spending $67 may seem like too much for something like this. For me personally, the investment in the Jump Manual has been perhaps the best $67 I've ever spent. Being able to dunk at my age (39) and height (5'11") is a dream come true and you can do it too if you put in the work.

Bottom line - don't let money be an excuse to not improve as an athlete. If you really want to get better, figure out a way. If you don't have the money to buy a vertical jump program, search the internet or talk to your coach or someone you know who can jump really high. There are tons of free videos, websites, forums, and articles easily found online if you will spend a few minutes searching.

Q. Is the Jump Manual a book that is shipped to you?
A. The Jump Manual is an eBook you download to your computer. I believe it is around 60 pages. You can download it immediately after purchasing it. I printed the entire thing and put in a 3 ring binder and take with me whenever I workout. Some exercises (like squats), I had done before. But, there are several others that were new to me and having the printed version has been really helpful. Even after doing the Jump Manual for quite some time, I still refer to it often.

Q. How much time do the Jump Manual workouts take?
A. I would estimate the total amount of time I spend during the week doing the Jump Manual workouts would be about 5 hours spread across the 6 days of training. I really like the workouts. I remember trying to do the Strength Shoe workout in high school and quitting after 2 weeks because I felt like it took too much time. I really wish the Jump Manual had been around in those days! 

Also, one of the things I really like about the Jump Manual is there are really only 2 workouts that I consider hard and that take more than 30 minutes. The other 4 workouts are very short and don't "kill" you. The Jump Manual is really focused on training your explosiveness rather than endurance and so some people are surprised at how "easy" some of the workouts appear to be.

Q. Do you play basketball during the Jump Manual training?

A. Yes, I play hoops 3 times per week (at least). I'm 39 years old but am still a basketball junkie! I think the Jump Manual is going to allow me to play for many more years and still be competitive. I can't imagine a day in the future when I don't play this game.

Q. Were you sore after doing any of the Jump Manual workouts?
A. I was already very active before doing the Jump Manual. I was playing basketball and working out regularly so soreness was not a huge issue for me. The only workout I got sore was the strength and explosion workout. The first few times I did that specific workout I was sore for a few days after. Since about week 3 of the training, I don't recall being sore after any of the workouts. If someone went from being very inactive to doing the Jump Manual, I think they would be crazy sore and would need to take some additional days off for recovery for a while until their body adapted.

Q. How long did it take before you saw results from the Jump Manual?
A. After 2 weeks of Jump Manual training, my running vertical increased 1 inch. My standing vertical didn't increase until 3 weeks of Jump Manual training. Since then the gains have been fairly steady.
 
Q. How many inches have you gained on your vertical from doing the Jump Manual?
A. I have completed 9 of the 12 weeks so I'm not done yet. But, so far my standing vertical has increased 5 to 6 inches and my running vertical has increased 6 to 7 inches. My goal is 10 inches. That would mean I would be able to dunk pretty easily even on a bad day.

Q. Is it true that the Chicago Bulls are thinking about offering you a contract?
A. I can neither confirm nor deny this. Why, did you hear something? I wish! :-)

48 comments:

  1. Yes - plyometrics are a big part of the Jump Manual.

    You do things like depth jumps, lateral hops, lunge jumps, zig zags, medicine ball throws, etc.

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  2. wanted to get your input/insight about freak jump...how did you incorporate the 2 progrmas for your workouts? getting ready to start the jump manual wondering should i just stick with jump manual

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  3. @curiousWill - I was doing the Freak Jump Technique workouts as part of my warm-up. The drills are not tiring.

    I'm going to start doing it again in a couple of weeks. Just got too busy to try and do both Jump Manual and FJT at the same time.

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  4. Hey man I have been following you for the past few weeks and have been doing the program for the last 3 to 3.5 months or so. However, I have not been getting the results I desired. I mean, after the program, half my hand touch the rim from a running vert with only prefect form.

    I do all the workouts, except the hang cleans. I replace those with kettle bell swings. I do the plyometric exercise as the programs says too. I rest, rest,rest as overtraining is emphasized as something that affects results. I take my protein too and stretch and although I don't to those exact core workouts I still work my core with planks, crunches, ab roller, etc. From what I read from the testimonials, i expected to dunk after 12 weeks and yet to even grab the rim with both hands. I squat heavy as well as deadliest heavy. I even used ankle weights too for a few weeks. my vert was the same as yours when you started, but the results are off. Any tips or advice or ideas to help me get faster gains?

    Thanks man and good job

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  5. @ilikebirds120 - have you gone to any of Jacob's coaching sessions? i would definitely recommend going to those. also would suggest filming your jumping technique and showing that to jacob. he may be able to see some things and make suggestions. i don't know near as much as him but would be happy to take a look and give you my thoughts if you would like.

    when you lift...are you doing the exercises as explosively as possible? when you do the plyometrics are you doing all the jumps at maximum?

    other than that...sounds like your doing things right and next step would be to see your jumping technique. you may also want to film your squat technique. i filmed that and showed jacob and he gave he some good advice.

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  6. Great Job on your verticals

    I Just purchased Athletic Advantage Program if i had seen you site a week earlier i would have gone with the jump Manuel.
    Do you think i can gain the same results with the current program am on that's if you have heard of it.
    Thanks

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  7. @harlemgunner1 - thanks man!

    I have not heard of the Athletic Advantage program. As long as you are getting stronger and quicker, you are going to jump higher. Lots of good programs out there. But, I really like the Jump Manual.

    Let me know how it goes!

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  8. would suggest here on that home workouts pull ups and inverted row really good home workouts :)

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  9. @ Nikola - pullups and chinups are awesome! my goal is to get to 25...

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  10. Hey man why havnt you posted any videos for a while? I LOVE YOUR VIDEOS! your the best i hope im still "ballin" it up when im your age. anyway i just bought the jump manual and havnt started it yet but all the excerises are the sames once ive been doing with my school lifting program? im kinda doubtful i will see any real reasults... in 7th and 8th grade i could touch rim i thought for sure id be dunking by now im 5'10 so no help there but i am a junor now and can still only barly touch rim... Im still gunna do the jump manual but maybe i need to do something extra do you take any whey protien or anything?

    ReplyDelete
    Replies
    1. thanks man! glad you like my videos!

      I was planning for my next video to be the two hand tomahawk but that is taking longer than I expected! But, I will post some new videos soon!

      Are you sure all the exercises in the jump manual are the same ones you have already been doing? For example, were you doing the off-day exercises?

      For protein, I have a green smoothie every morning after I workout. See this post for more details on that.

      http://myjumpmanual.blogspot.com/2011/07/jump-manual-nutrition.html

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    2. Hey just though id let you know i did day one this morning right now i can feel it in my lower back but thats because i really need to work that area.. cant to be dunking like you :)

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  11. Very nice man , how much inch did you gain at the end? Thanks

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    1. Thanks man! At the end of my 12 weeks, I gained approx 7 inches.

      Here's a before and after video if you want to watch

      http://www.youtube.com/watch?v=8RO2C7UmYFU

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  12. Hey great progress bro.
    I purchased the jump manual, the workouts look very promising. My only concern is about when to play basketball. I have practices three times a week. At about 5 30 in the evening. Is it okay if i play basketball right after i workout or should I keep like 5 hour gap inbetween? and also can i play basketball on offdays? Practices are really intense. Would love to hear from you.

    ReplyDelete
    Replies
    1. my suggestion is do the core & upper body workouts in the morning or after your b-ball practice. i would do the plyo workout on a day you don't have practice.

      hope that helps! good luck with your training!

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  13. And also could you please Email me your Upper series and Core series? Looking for a good workout.
    omer-nazeer@hotmail.com

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    Replies
    1. up until very recently, i have just been doing what's in the jump manual for the core & upper series. i would recommend starting with that for your first time through the jump manual. you can add whatever additional upper body exercises you want. would highly recommend doing pushups and pullups.

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  14. did u get any coaching from the creator jocab hiller?

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    Replies
    1. yes - i have. it's been quite helpful. it works best if you have video footage of you jumping, doing the exercises, etc. so he can give feedback.

      i filmed myself doing many of the plyometric exercises and he watched and gave suggestions on how to improve.

      here's an example:
      http://www.youtube.com/watch?v=OuO9pPWTdI4

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  15. One question; during th reading of the ebook. On the schedule are you doing those through out the whole day? for ex. on day one it has 8 types of workouts. DO I do all of them?

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    Replies
    1. Yes. Do all 8 exercises in a single workout on that day. I wouldn't spread the exercises throughout the day but I guess you could. I like to work out early in the morning and get it done.

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  16. Hello, my name is Chris and I'm 14 years old and 5"8 at the most, recently i was at my school gym just throwing around a couple of shoots while i seen my friends trying to attempt some dunks so i attempted to dunk and the ball hit the bottom of the rim i was so amazed because i currently have a 20inch standing vert and i thought i couldn't do that, how much do you think i need in order to dunk the ball?

    ReplyDelete
    Replies
    1. Hey Chris,
      How high can get your fingers or hand on the rim? If you can get your entire hand above the rim, then you should be able to dunk with 1 hand. Good luck!

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    2. I can only make the ball touch rim...thats it though lol but im so eager to dunk!!! watching others motivates me to the fullest.

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    3. Work hard, work smart and you can reach your goal!

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  17. Hey men nice vids..
    Im from philippines..
    I have downloaded the jump manual for free hehe..Cause i don't have money to buy it.. And i really really really wanted to dunk .. Can you please help me in the way that can you be my coach? Pleaaaaase? Can i ask for your facebook account if you have?? Im 5'10 by the way.. Hoping for your kind answer.. :(

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    Replies
    1. Hey there,
      Jacob Hiller (creator) of jump manual offers coaching and would recommend working with him. He's helped me a ton.

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  18. sir can you pleasse reply on my post..im really hoping that you can help me... sir its my dream to dunk just like you.. X( pleasse help me sir.. pleaaaseee... help me to acomplish my dream..

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  19. Uuuhhmm.. Sir first of all i dont have the money to buy the jump manual even if i really want to have one.. I really dont have..Life in philippines is so expensive...im not in the school right now cause we have financial problem..thats the problem thats why i cant buy a jump manual..i really want to be good at basketball..even the workout says 30% workout 70% diet.. Im into 90% workout 10% diet..if youll ask me..cause I /WE dont have money for my Habit (about diet ) im not in the bad shape.. Can you please kindly help me? Pleaase sir. I really want to be good at basketball..hoping for your answer. ;( help me with my dream sir..

    ReplyDelete
    Replies
    1. Have you started using the Jump Manual training yet?










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    2. To be honest i started march 27 and i didnt complete the whole exercise andw today i have to postpone the exercise concerning that i have to go to my grandparent to visit them..and we have a league her at april 14 and up..i want to add an inch or two..before league.. Can you please help me..can you be my personal coach?? Pleaaase....can you kindly be? Please..

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    3. No, sorry. I won't be your personal coach. But, I'll do my best to answer your questions.

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  20. Hi I would like to ask, 7-8 exercises for the legs (plyo/resistance), assuming we are to rest 2-3 min between each set, on strength days we do 5x6-8 for all resistance exercises and 3x6-10 for the plyo. Won't the whole workout calculate to over 2 hours including warmup and cooldown due to the set/rest intervals?

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    Replies
    1. The plyo workout usually took me about 90 minutes and the strength/lifting workout usually took about 2 hours. Those 2 days are the longest of the workouts. The off-day exercises can be done in like 10 minutes and then upper body/core workout can be done in like 30 minutes. Just depends how much upper body work you choose beyond the required exercises. I was just doing the exercises recommended so upper body/core days were pretty quick for me.

      Good luck with your training! Let me know how it goes!

      Delete
    2. Thanks Candyman! so my training method is correct i assume, coz usually workouts shouldn't last more than an hour. Nonetheless how do you tell if you are actually gaining vertical? Infact you can dunk after how many weeks of training into it, provided I assume your jump before was fairly average ~16-24 inches.

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  21. Hey man nice vids. Btw i have a question regarding the progression of the program. With the weightlifting exercises, I understand that you progress by adding weight like 5lbs at least every week right? and more importantly to move those weights as explosively as possible. What about the plyometrics? How do I progress on these? Surely we can't add reps coz we wanna stick to the prescribed reps and not train higher reps for endurance right? Or do we just keep doing the same reps all throughout the 12 weeks?

    Thanks in advance

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    Replies
    1. Thanks man!
      This is a very good question. Yes, try to add weight on each lifting workout. You will be amazed at how quickly you can progress if you are new to lifting or haven't lifted in a while. Strength gains (and vertical gains) come very quickly at first for those who haven't done much training or haven't trained in a while.

      To progress with plyometrics, what works best for me is to track your exercises. For example, with depth jumps, I would try to touch the ceiling in my garage. And, I would track how many times I touched the ceiling on each set and over time I could see how I was progressing. At first, I would rarely get the ceiling. But over time, I could get the ceiling on each rep. From there, it was how many fingers can I touch the ceiling and then I was trying to get my palm or fist.

      So try and track everything you do. For line hops, try and track how many times you jump over the line for each set and see if you are getting faster. For jump rope, count how many reps you can get in during the time.

      Hope that helps and good luck!

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  22. Okay so i bought the online thing and it gave me the 2 week plan and i have no clue what the core series is... is it like and random core training or do u have one???? thanks

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    1. Hi Sean,

      Sorry for the slow reply. Was on vacation.

      Did you find the info on the Core Series? It's Hanging Leg Raises and planks.

      If you have more questions, feel free to send instant messages through Facebook if you want...you can find me as https://www.facebook.com/andy.nicholson.169

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  23. Hello, I was wondering if i could change the core workout
    to something that is a bit harder as i find the jump manuals core exercises don't workout my core enough. Thanks

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    Replies
    1. Sure! Very important to challenge yourself so definitely do it.

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  24. I understand that this is a 12 week program, but will it affect the jumper long term? Will it be detrimental to my jumping capabilities in the long term(8 months-12 months)?

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    1. I don't think it would be detrimental in the long term. If anything, it will help. I'm curious why you would be concerned about that? if you get stronger, faster, and more explosive -- how would this hurt you in the short or long term?

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