In case you didn’t know – Chris Paul, the 5’11” point guard of the New Orleans Hornets has a 38-inch vertical! But maybe you did, maybe you also have seen his monster dunk over the 6’11” center Dwight Howard. In case you didn’t, simply look it up on youtube.
For those who ask themselves how Paul improved his vertical that much – cause he isn’t a “natural jumper” like so many – simply take a look at his summer weight program – but don’t forget that this workout is designed for a professional basketball player and you should consult your physician first.
“I had to work real hard on my vertical. Its important to work on your whole body, not only the legs.” – Chris Paul
The 4 days a week, one hour a day workout consists of:
Lat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Tricep 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”, then go on heavier weights, lower reps.
Here is one example for the vertical leap exercises, its called “plate squats”.
Starting Position: Stand with feet shoulder-width apart, knees slightly bent, hips back. Hold a weight plate with both hands at chest level, elbows bent.
Movement: Lower yourself until knees and hips are fully bent.
Be certain to keep the knees directly over the toes. Extend knees and hips until legs are straight. Return and repeat. Also, be sure to keep your head forward, back straight and feet flat on the floor, do not raise your heels. As you extend up, think of driving your heels into the floor.
And of course, you have to use the jumping rope – it not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength. Do 200 jumps 3 times a week.
If you are really interested in improving your vertical and are searching for a good vertical program, I definitely can recommend The Jump Manual, it gives you all the stuff you need to improve your vertical.