If you want to build an insane vertical jump like Mychal Ammons, or build your vertical up from the ground such as Pat Ramsey; at the end of the day, the key to building speed, power, the vertical jump or any other athletic function is one very similar quality: variation. Regardless of the training program you are following, consistently adding new and unique exercises will help your body to continue pushing through plateaus!
Variation can come in many different forms as well!
Adding in a unique Range of Motion, resistance, or amount balance can all equally challenge you and force your body to work even better!
All three of these exercises do a fantastic job of challenging the body in unique ways, along with carrying immense benefits for building the Vertical Jump!
All three of these exercises are based around 1 primary movement (the Burpee/Jump Squat), so that you can easily see how the slight variation in each can cause an extremely different training effect! This first exercise is essentially a “Tri-set” with the resistances being changed for each set of 5!
The first kettlebell I use is the middle weight of my 3, at 14kgs.
The second weight I use requires a far greater range of motion since it is a dumbbell (not a kettlebell), and it is the lightest weight of all three at 20lbs.
The last weight is the heaviest overall, and with the least range of motion. This kettlebell stands even taller than the first so that the range of motion is shortened even more, but it is heavier by almost 10lbs!
Note! There is never a need to go excessively heavy on any of these exercises! As shown before, the jump squat (in general) correlates far better for power outputs at lower resistances! Don’t ever feel the need to work with too much weight, and risk an injury!
The second exercise maintains the same weight through the entire set, but is performed with a hurdle step in between each burpee/jump squat. Training this specific step is invaluable for both vertical jump and speed training, as it works to increase the functional ability of the hip flexor.
Adding in this dynamic activates the hip flexor and its surrounding muscles, as well as all parts of the gluteus.
This method of performing the KettleBell Burpee/Jump Squat enables your glutes and your hips to work more freely than in any other variation, holding huge benefits due to this!
The last exercise increases in difficulty due to an increased endurance factor, as well as unique muscle stimulation.
By “yoke” carrying the kettlebells back and forth, your gluteus muscles become highly engaged and your legs are stimulated with every step.
Walking back and forth with the weights in a racked position such as this is incredibly metabolically stimulating, as an incredible amount of muscles are worked.
This correlates extremely well to vertical jump gains as your muscle endurance is tested through the set, and is still required to perform a loaded jump every 20 yards!
Mix in these three exercises as unique finishers, or do them for multiple sets per day! Always keep the weight at a manageable level, and do not do any exercises where your form cannot be nearly perfect! Use these over the next month and watch your vertical leap explode!