Vertical Jump Bible Guidebook (Overview, Program, Review)

The Vertical Jump Development Bible is a comprehensive 148-page PDF by Kelly Baggett, created in 2005. It has chapters on strength training, Plyometrics, Rate of Force Development (RFD) and the Central Nervous System (CNS), followed by multiple programs. This is a useful resource for individuals who wish to dive deeply into the science of vertical jump training, and although geared towards the vertical jump, this book is really a book for any coach or athlete who wants to better understand the modern science behind increasing athleticism. The program has gained almost a cult status among its fans, with thousands of people swearing by its effectiveness.

However, with the release of modern programs, the Vertical Jump Bible has been dethroned as the best option for aspiring dunkers. That's because it's not user-friendly and not for beginners. It's extremely detailed, no fluff, solid principles, but it has poor explanation and no clear guidelines. The sessions are long, require a gym, and it's not good for in-season. Following 8 weeks of the program took my running vert from 23 up to 26.75 , a gain of 3.75 , but overall I was perhaps expecting more. Thanks to the skyrocketing amount of information online, aspiring dunkers now have many choices, and this ebook remains stuck in the mid-'00s, reading more like a science paper than a training program designed for the modern athlete.

What is the Vertical Jump Bible guidebook?

The Vertical Jump Development Bible by Kelly Baggett is comprehensive 148 page PDF, chapters on strength training, Plyometrics, Rate of Force Development (RFD) and the Central Nervous System (CNS), followed by multiple programs.

The Vertical Jump Development Bible is a comprehensive 148 page PDF by Kelly Baggett that can help you jump higher. The book takes a deep dive into the scientific aspects of vertical leap training. The information you'll find here comes from a variety of resources compiled over the better part of the last century. The initial release was made in 2005, and a republished second version is called The Vertical Jump Bible 2.0. However, details about the original and 2.0 are not gave.

The Vertical Jump Bible is available in digital file and doesn't have a physical copy. It is $234.99, used like unused. Shipping is $5, and it will arrive July 22 to 31. It is sent by Foolproof. The Vertical Jump Bible doesn't give your money back if unhappy, it doesn't have a money back promise and doesn't mention time to send it back or help info. The guidebook has podcasts, slideshows, documentaries, interviews, big movies, performances, audio, animations, examples, recordings, and instructions for adding clips by entering URLs as well.

What is the Vertical Jump Bible program?

I have explored the Vertical Jump Development Bible, a comprehensive 148-page PDF by Kelly Baggett. It's considered by many to be the ultimate resource for everything related to vertical jump training. The book takes a deep dive into the scientific aspects of vertical leap training, including how strength training, the activation of the central nervous system, and plyometrics all play a role in how high you can ultimately jump. There are chapters on strength training, plyometrics, rate of force development, and the central nervous system, followed by multiple programs. Kelly Baggett, a performance improvement expert with more than a decade of experience, created this guide for athletes and coaches who want to better understand the modern science behind increasing athleticism.

What is the Vertical Jump Bible program? workout. The program has multiple variations, including the flagship 12-month (12-month) 40 Inch+ (101.6 cm+) Blueprint, a medium level even program, and a fast steps plan. It has 24 complete programs overall. Four assessments-leg strength, reactive resource, mobility, and the Super-Freak formula-pinpoint exactly what's holding your jump back. A typical medium level mixed program is 8 weeks long, with an optimal mix of lifting heavy things with quick drills. That program has two four-week phases, each involving just two workouts per week, where Workout B is simply Workout A with the exercises in reverse order. Beginners or novice plyometric workouts are also included for someone with a blend of strength and some reactivity. The program aims at moving your body better and body make-up, and it uses evidence-driven methods. Overloading training from the start brings harm, so the Vertical Jump Bible is for athletes with strength they already have and basic power. It's not suitable for beginners without lifting heavy stuff before.

What is the Vertical Jump Bible program? exercises. The workouts need basic equipment. Exercises using your own weight are core. Equipment has flat ground for a level jump onto a box, a platform for stepups, and a pullup rail for hanging leg raises. Dumbbells are for deadlifts and lunges, barbell is for squats, and round heavy discs or metal discs are for squats and deadlifts. Weighted vests have resistance, and straps for your feet give resistance. Jump rope is for warmup and conditioning. A basketball hoop or high target measures vertical jump progress. The Vertical Jump Bible 2.0 app version comes out with 24 training plans and more than 245 moves, with live seeing how you exercise and keeping track of your exercises. Strength training has a chance of getting hurt, so the program recommends doctor's advice before starting. If you follow the program, reported vertical jump goes up from a little over an inch (about 2.54 centimeters) to about 4.2 inches (10.67 centimeters), and results within 2 months reach about 10 centimeters (3.94 inches).

Is the Vertical Jump Bible book worth it?

Following 8 weeks of the Vertical Jump Bible took my running vert from 23 up to 26.75 , a gain of 3.75 . This was slightly better than Vert Shock and meant I had a new personal best. However, overall I was perhaps expecting more of an increase, because I'd got up to a similar height the previous summer. The two session a week format was definitely too cramped, and I preferred the volume to be spread over three different days each week. Unlike other programs I've done, I never felt like I was close to injuring myself or having any joint problems. I also liked the inclusion of weights because it meant I could progress my strength while working on reactivity. There's an excellent warm-up which I kept when doing my normal leg days, as it really makes me feel fired up and ready to perform at my best.

The Vertical Jump Bible is extremely detailed. If there's one thing it excels at, it's the level of detail. You won't find a book that explores different aspects of the vertical jump as well as this one, even if some training concepts have become a bit outdated. It has no fluff, only science-based facts about vertical leap training. The fundamental principles laid out in the VJB work, plain and simple. But the explanations are often poor and confusing, like for strength training, the CNS, and plyometrics. Because of this, it's not user-friendly and not suitable for beginners. For someone who has a pretty good understanding of their own body, the VJB is incredibly useful. But for most people, this is overkill. You'd be better off spending this time training with a straight-forward program that lays out what you need to do from start to finish.

The program requires a gym, because it doesn't offer many alternatives to weights. Sessions are 1.5-2 hours long, which is way more than modern routines require. It's also not good for in-season, because the rigorous lower-body sessions leave you too tired for practices or games. The 2.0 version costs 67 dollars, which is the same as Vert Shock, a far superior program in many regards. So, even though it's relatively affordable compared to other programs, I'd say it's low value for money for most. However, it does have a standard one-month refund promise. Bottom line, the Vertical Jump Bible is a true goldmine if you're looking to become an expert on building and customizing programs. But if you just want to increase your vertical jump without the studying, modern programs have dethroned it.