Greetings from the US! This routine has singlehandledly increased my vertical jump by 5-6 inches (12-15) ! Im worried that the effects are starting to plateau, is there anything I could do to make the exercises harder? Should i add weight or increase frequency? etc?
It's natural to feel like the effects of your training gradually wear off. However, the fact that you see an initial effect means that if you continue training by adjusting the load, you may see further improvement. This video explains this process of improvement, so please take a look. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QhQdaTOuxd8.html There are ways to increase the training load, but I think the most effective way is to use a weighted vest like this one. ↓ amzn.to/42KUdDv However, do not suddenly increase the load. Even if you wear 0.5g on each side, increase the total by 1kg, and do the same training, you will get a moderate load. If the vest shifts, you won't be able to perform your training movements properly, so make sure to fasten your belt and keep the weights close to your body. Now, as you gain strength, you can gradually increase the load to 2 kg, then 3 kg. However, as I have said many times, Do not suddenly apply a large load. Please increase the load carefully to avoid injury. Well then, good luck!
Hello coach, I've been doing your training for 2 months straight after having stopped volleyball for 1 year. Now I'm able to jump even higher than before. I'll continue doing it. Lot of thanks from France !!!
Thank you coach! 3rd training in our 1st week 😊 The irregular squat jumps i thought its only 3-5 per set but the video has 10. I was so exhausted there.
Yes, I think it's really difficult if you do it properly. If it's too hard and you can't do it with all your might, try adjusting it by reducing the number of repetitions or extending the rest time!
I can say that: after first three training that I exercised within 10 days I increased my vertical with more that 5 cm and finally was able to dunk also I will share my results at the end of the 6 week to see the all results. I am very thankful for this video and for your creation really really appreciate your work 💪🦵
Thanks for the video sensei!!! Your videos are helping me a lot to improve. The future biggest opposite in the world thanks you very much for helping in its construction Unfortunate for his height, but fortunate to be born at the time of his videos.
¡qué lindo! Por favor repórtelo. ¡Te deseo lo mejor! En un futuro próximo, también presentaremos cosas a tener en cuenta al entrenar y qué cambios se han producido en los atletas que han mejorado su capacidad de salto, así que eche un vistazo allí también.
Lo mejor es entrenar con una serie de ① a ⑫ una vez al día y una a tres veces por semana. Es una buena idea ajustar este número en función de la capacidad de recuperación y la fuerza física de tu cuerpo, o cambiarlo en función de otras actividades deportivas. Por ejemplo, si entrenas para otro deporte dos veces por semana, es posible que solo necesites realizar este entrenamiento de salto una vez por semana. Si estás en buena forma física y no realizas ningún otro entrenamiento que suponga estrés para tu cuerpo, puedes hacerlo tres veces por semana. De esta forma, ajusta el número de veces que lo haces a la semana en función de la recuperación y condición física de tu cuerpo. Sin embargo, para aprender técnicas de salto en un período de tiempo más corto, es mejor entrenar habilidades todos los días y hacerlo varias veces al día. Por ejemplo, si no utilizas correctamente el pie izquierdo al saltar, Esto significa entrenar habilidades para saltar, concentrarse en el pie izquierdo, varias veces al día y luego hacerlo todos los días. Si haces todo del ① al ⑫, será una carga demasiado grande, por lo que no podrás hacerlo una y otra vez. Sin embargo, si solo estás entrenando habilidades, es una buena idea practicar mucho en pequeñas porciones, como hacerlo varias veces entre pequeñas sesiones de práctica. Esto es similar a aprender a tocar el piano o la guitarra, por ejemplo. Tu técnica mejorará si practicas en pequeñas porciones muchas veces al día y lo haces todos los días. Por lo tanto, sería una buena idea ajustar el entrenamiento de 1 a 3 veces por semana dependiendo de tu condición física, y realizar al menos un poco de entrenamiento de habilidad todos los días.
Спасибо за такое отличное видео. Я завтра буду измерить высоту прыжка и тренироваться по этой программе. После 6 недели вернусь и подробно расскажу свой прогресс в прыжке
sim! Eu te desejo o melhor! Postarei o próximo vídeo em uma ou duas semanas. Acho que eles também serão úteis para melhorar seu poder de salto, então dê uma olhada neles também.
thank you for positive comments! I think the video I'm currently creating will be helpful, so please watch it again. I hope to post it within 1-2 weeks.
From all the comments and emails I've received, it seems like the improvement is about 5-10cm in a few weeks. However, there is a possibility that the person who reported to me did so because he was happy that his jumping ability had improved. Therefore, the average for people who have done this training for several weeks may be lower. Also, after I uploaded this video, some people asked me to give lessons. The people I have directly coached have improved their jumping ability by about 10cm in just a few weeks. Although it varies from person to person, there has never been a single person that I have coached that has not been effective. Please try the challenge if you like. And when you take on the challenge, it will be more effective if you watch and understand the three videos below. If you want to try this training, please take a look. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-K7zmt3XtmIc.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9ZtdozyFZy8.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
Thank you so much coach🤝I’ve been doing the workout using the other video but now that I did it with you as a guide it was a lot more efficient and I noticed a few changes almost immediately. I still can’t find you on line though I think I’ll take a video and email it to you if that’s possible? I would really like to jump higher so I’m not wasting this chance
I could not confirm your email.😥 I'm sorry, but could you please contact me again via this email? milcolores1028@gmail.com If you do not receive a reply from me within a day, please comment again.
Even if you take a break along the way, it won't be wasted. Also, it is best to do it continuously, not just for 6 weeks. Also, when doing it long-term, try increasing the load every few weeks.
¡Gracias por tu comentario! Por favor repórtelo. ¡Te deseo lo mejor! En un futuro próximo, también presentaremos cosas a tener en cuenta al entrenar y qué cambios se han producido en los atletas que han mejorado su capacidad de salto, así que eche un vistazo allí también.
First, thanks for the video! It's great! I have a question. After 6 weeks training what advice to continue? Pause of some weeks and then restart? Continue for other 6 week with more weight/more series/more repetitions? However, for how many times during the year it's possible, for you, do this routine? Thanks a lot, greating from South Italy!
Thank you for your comment! This training is basically the same, and you can continue it forever by increasing the load. In fact, we have an athlete who has been doing it for over a year, and his jumping ability has exceeded 90cm in jumps without a run-up. And his jumps with a run-up have improved by about 30cm. We do ankle jumps and irregular lunges with dumbbells, or jump off a higher box to do squat jumps. However, if you feel pain in your legs, we make sure to rest and not push yourself. Rest is important so you can train at your best. Good luck!
claro! Por favor nos informe! Então, em cerca de uma semana, postarei outro vídeo sobre saltos. Acho que isso também ajudará você a melhorar seu poder de salto, então aguarde esses vídeos também!
It is best to train with one set of ① to ⑫ once a day, and once to three times a week. It is a good idea to adjust this number depending on your body's recovery ability and physical strength, or by changing it depending on other sports activities. For example, if you train for another sport twice a week, you may only need to do this jump training once a week. If you are physically fit and don't do any other training that puts stress on your body, you can do it three times a week. In this way, adjust the number of times you do it a week based on your body's recovery and physical condition. However, in order to learn jump form techniques in a shorter period of time, it is best to do skill training every day, and do it multiple times a day. For example, if you are not using your left foot properly when jumping, This means skill training for jumping form, focusing on the left foot, multiple times a day, and then doing it every day. If you do all of ① to ⑫, it will be too much of a burden, so you cannot do it over and over again. However, if you are only doing skill training, it is a good idea to practice a lot in small portions, such as doing it several times in between small practice sessions. This is similar to learning to play the piano or guitar, for example. Your technique will improve if you practice in small portions many times a day and do it every day. Therefore, it would be a good idea to adjust the training to 1 to 3 times a week depending on your physical condition, and do at least a little skill training every day.
@@hoshitore Just want to clarify since i want to improve my Volleyball performance, is it okay to do ① to ⑫ for 2 sets ? in certain days it feels not enough for only doing it once... or is it enough just do it one set?
@@wizaros If you feel like it's not enough, try increasing the intensity or increasing the number of sets or reps. Please adjust it according to your physical strength and physical condition. If you like, please also watch this video. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.htmlsi=zMHImO084jobDYtK
If your body feels okay, you can do it every day. Learn more about training frequency here.😊 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
yes! I wish you the best! I'll be posting another video about jumping in a week or two, so please check that out as well. I think that video will also help improve your jumping power.
Regarding height, this training will not make you taller. To increase your height, ・Get proper sleep. ・Eat nutrition (especially protein). ・Do moderate exercise. These are important.🙂
おはようございます、コーチ、私はあなたの仕事の大ファンです、ジャンプメニューを共有してくれてありがとう. soy un joven de México, tengo 17 años , me gustaría comunicarme por correo electrónico para reportarle mi progreso de salto con las 6 semanas de entrenamiento , daré lo mejor de mi . gracias
¡Sí! ¡Por favor déjanos saber! En un futuro próximo, estamos planeando incluir una función sobre los aspectos a tener en cuenta al entrenar y los cambios que se han producido en los atletas que han mejorado su capacidad de salto, así que échale un vistazo también.
sim! Você também pode usar pesos, desde que tome cuidado para não se machucar e consiga manter uma alta velocidade! No entanto, se for muito pesado e você não conseguir velocidade suficiente, será menos eficaz para aumentar seu poder de salto. Por favor, apenas preste atenção a isso.
Cảm ơn bạn vì các bài tập luyện ở video trên, hiện tại tôi đang tập luyện theo bạn hướng dẫn và trong vòng 6 tuần tôi sẽ cố luyện tập để đạt đc kết quả mong muốn🥰🥰
Đúng! Chuc bạn nhưng điêu tôt đẹp nhât! Tôi sẽ đăng một số điểm quan trọng về luyện tập nhảy trong một hoặc hai tuần nữa, vì vậy vui lòng xem qua ở đó. Chủ yếu, trong rèn luyện kỹ năng, tốt hơn hết bạn nên tăng tốc độ chạy lên. mong chờ!
If you are a high school student, it will be more effective if you do it 2 or 3 times a week. However, if you don't have time, once a week is fine. It still works!
Does this really work I can say that I really have good bounce but I feel like I need more so I can play better in volleyball and to have better options mid air
ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-K7zmt3XtmIc.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9ZtdozyFZy8.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html If you watch these three videos, understand the meaning of each training, and then start training, your jumping power will definitely improve. I have taught this training to many athletes, and I have never seen anyone whose jumping ability did not improve. However, if you don't have any knowledge about training and just train without understanding the meaning, the effects will be significantly diminished. It's a long video, but after watching the three videos above, if you think it might be effective, please give the training a try. I'm sure your jumping power will improve!
All right thank you for answering my question i just came back here after 2 weeks and saw your response because i've been recovering from a sprained ankle and I think im ready to try this training
I play volleyball but I have a problem with my height, does doing this workout affect my height? Also thank you so much for this video! I vertical is getting higher and higher 😊
You won't stop growing taller with this training, so give it your all. However, forcing yourself to train while suffering from foot pain can have a negative impact on bone growth. If you feel pain, don't push yourself. If you want to grow taller, nutrition, sleep, and moderate exercise are important. In terms of nutrition, it is important to consume a lot of protein such as meat, fish, and dairy products. Previously, it was believed that calcium was important for bone growth, but large-scale research studies have revealed that protein is more important than calcium. Also, I don't know why, but eating a lot of potatoes seems to be good for me. It's not good to have too much nutrition, but protein and potatoes seem to be good. It is important to sleep regularly and sleep well. It's not good to stay up late. Jump training can also provide a moderate amount of stimulation to your bones. As long as you don't push yourself too hard, it's better to train.
Sí, es bueno hacerlo junto con otra formación. Sin embargo, si realiza este entrenamiento de salto cuando todavía está cansado o adolorido por el entrenamiento de fuerza, el efecto del entrenamiento de salto se reducirá a la mitad. Además, si realiza un entrenamiento de fuerza muscular mientras todavía está cansado del entrenamiento de salto, los efectos del entrenamiento de fuerza muscular disminuirán. Por tanto, planifica tu entrenamiento vigilando el estado de recuperación de tu cuerpo. Si lo deseas, consulta también este vídeo. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
@@hoshitore y tengo otra pregunta si no es molestia, si no hiciera el entrenamiento de fuerza y solo hiciera el de salto llegaría un tiempo en el que alcanzaría el límite de potencia que pueden generar mis músculos cierto? porque tengo poca musculatura y creo que necesito más para generar más potencia
@@rampageagario7086 Esta es mi opinión personal, Creo que si sólo quieres mejorar tu capacidad de salto, el entrenamiento presentado aquí es suficiente. Por ejemplo, si estás haciendo entrenamiento con pesas, es mejor hacer entrenamiento con saltos durante la misma cantidad de tiempo que el entrenamiento con pesas, de modo que puedas desarrollar los músculos para saltar de manera más eficiente. En este entrenamiento de salto, la carga aumenta a medida que aumenta la potencia de salto, por lo que no hay límite. (Sin embargo, una vez que su cuerpo se acostumbre al entrenamiento, el efecto del mismo se desvanecerá. Sin embargo, esto es lo mismo con el entrenamiento muscular. Debe ser creativo con sus métodos de entrenamiento y su conciencia). Si estás compitiendo en un deporte que requiere que ejerzas más potencia, creo que tiene sentido hacer entrenamiento con pesas, pero si quieres saltar más alto, no creo que tenga mucho sentido hacer entrenamiento con pesas. Por ejemplo, los saltadores de altura no son muy musculosos, pero pueden saltar muy alto. Y casi nunca hago entrenamiento con pesas. Si quieres aumentar la carga y estimular más tus músculos, puedes usar un chaleco como este (aplicando una carga de 2 a 3 kg) y hacer este entrenamiento de salto. amzn.to/3vIzR12 Sin embargo, no aplique de repente una carga grande. Aumente gradualmente el peso en 1 kg durante un largo período de tiempo. Pruébelo si lo desea.🙂
@@rampageagario7086 Sí, eso creo. Si tuviera que explicar todas las razones por las que pienso así, sería bastante largo y consumiría mucho tiempo, por lo que lo omitiré. Si tienes tiempo para hacer entrenamiento con pesas, creo que sería más eficaz realizar este entrenamiento de salto u otro entrenamiento físico específico del voleibol. (Sin embargo, algunas personas piensan que es mejor hacer entrenamiento con pesas para agrandar los músculos). Planeo introducir otros métodos de entrenamiento físico algún día.😊
No. No es sólo para el voleibol. Se trata de un menú de entrenamiento destinado a mejorar los saltos con ambas piernas desde la carrera. Por ejemplo, si eres jugador de voleibol y quieres entrenar principalmente en saltos en bloque, usarías un menú ligeramente diferente. Además, incluso si eres jugador de baloncesto, si quieres mejorar tu salto con dos pies desde la carrera, este menú es bueno para ti. Es una buena idea cambiar el menú para adaptarlo a su propósito.
Muchas gracias por darnos este tipo de informacion,gracias a tus vídeos mejore bastante.Voy a realizar este entrenamiento durante las vacaciones para tener mejor salto el año que viene
Sim, certamente é importante aumentar gradativamente a carga. Porém, não é bom que a velocidade dos movimentos do seu treino diminua, por isso o melhor é aumentar a carga aos poucos para não atrapalhar a velocidade dos seus movimentos. Recomendamos usar um colete pesado. Se você começar com um peso de 1 a 2 kg e apertar o cinto, poderá aumentar a carga até um nível adequado sem atrapalhar seus movimentos. Por favor, tente se quiser. amzn.to/41L5fIo
Can I do the complete sets and reps if I have a volleyball workout afterwards? Or should I reduce the training volume in order not to overload the tissues? Thank you very much and greetings from Colombia!
It may be too demanding to do in conjunction with volleyball practice. However, if you are a physically strong athlete, I think you can do both. Sorry for not being able to give you a clear answer. Overdoing it will slow down your body's growth, so please adjust according to your physical condition, such as fatigue or pain.
It depends on your physical ability and other activities, so I can't give you a general answer. If your body doesn't feel tired, you can do it 3 to 4 times a week, but some people may only need it once a week. This video explains this in detail, so please take a look. how many times do we have to do in a week. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
For more information on training frequency, please watch the video below. A detailed explanation is provided from 12 minutes and 28 seconds. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
The right frequency will vary from person to person, so please refer to this video to adjust it. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6PcOS-m2iEI.html
Yes, it would be good if you could do it for 2-3 days. Also, as your body gets used to the training, try increasing the load gradually! I pray the good fight!
