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What’s going on OTA,

So lately I’ve been getting a bunch of emails from athletes that want to get their hands on The Flight Systembut aren’t able to afford it just yet.

Which made me start thinking…

There are all these athletes out there that want to increase their vertical jump but don’t know how.

I mean I lay it out in TFS, but that’s an investment that some athletes can’t make.

I understand that.

So I decided to make a quick video where I outline the exact components that I use in all of my vertical jump training.

Update: I have a free Advanced Vertical Jump Series. Learn how to start increasing your vertical


These are the 5 parameters I used when designing TFS.

  1. Mobilization

The first thing I do with not just vertical jump training, but any training programs I design, is make sure to mobilize the tight muscles in the body.

With most athletes, these will be your hip flexors, piriformis, pectorial, neck, or basically any muscles that you know are tight on your body.

The reason for this is because we want to get rid of the muscles that will inhibit us from getting our highest jump.

We want to create the least amount of resistance when we need to perform on the field or court.

So pretty much this is the “corrective stretching” part of the workout.

We’ll be doing a combination of foam rolling and stretching, trying to calm the muscle down from the hyperactivity that it’s used too.

  1. Activation

The second parameter that I use in my programming is activation.

What most people don’t realize is that when you have a tight muscle, reciprocal inhibition occurs.

What that means is that when a muscle is tight, it will inhibit another muscle from producing proper force. A common example is your hip flexors, when they’re tight you’ll most likely have inhibited glutes.

During the activation phase, we want to fire those glutes up. Doing so will help us perform at an optimal level during our workouts or even on game day.

  1. Plyometrics

This is a huge staple in my training.

For those of you who aren’t too familiar with plyos, it’s a method that basically teaching the body to absorb force properly, and quickly use that absorbed force to produce energy to propel you up.

This is basically any jumping type of movements.

The most important thing is to progress every week. Just as with weights, you’ll want to make the exercise a bit harder week after week.

You can do this by making the platform you jump on or over, a bit higher. You can also increase the height of the box you jump down from during your depth jumps.

Update: I have a free Advanced Vertical Jump Series. Learn how to start increasing your vertical


  1. Power

The simple definition I like to use for power is, taking a light load or resistance and being able to explode and move that load as fast and far as you possibly can.

These will be  your squat jumps, medicine ball throws, tosses, or any movement that allows you to move a load at a very rapid pace.

  1. Strength

And last but not least, we have to finish the workout off by training our brute strength.

This is basically overcoming as much resistance as possible.

I like to take it a step further and break it down to a triphasic approach, where you have 3 blocks that concentrate on the different types of muscular contractions.

Ben Peterson and Cal Dietz do a great job of explaining in depth all about Tri-Phasic Training.

In layman’s terms, triphasic training is having blocks where you concentrate on the eccentric, isometric, and concentric portions of a lift.

I’ve been in this game for a long time, Ben & Cal’s approach to strength training has given me the best results I’ve ever gotten.

And I’m all about using the best information to produce the best athletes in the world.

So there you guys have it.

A breakdown on how to design your vertical program.


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Update: I have a free Advanced Vertical Jump Series. Learn how to start increasing your vertical



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