Chris Paul Rookie or how to increase the vertical jump
Website design By BotEap.comIn case you didn’t know, Chris Paul, the 5’11” point guard for the New Orleans Hornets has a 38-inch vertical. Dwight Howard. In case you haven’t, just look him up on youtube.
Website design By BotEap.comFor those wondering how Paul improved his vertical so much, because he’s not a “natural jumper” like so many, just take a look at his summer weights program, but don’t forget this workout is designed for a pro. basketball player and you should see your doctor first.
Website design By BotEap.com“I had to work really hard on my vertical. It’s important to work on the whole body, not just the legs.” -Chris Paul
Website design By BotEap.comThe 4 days a week, one hour a day workout consists of:
Website design By BotEap.comLat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Triceps 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 curls: 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. Website design By BotEap.comUse less weight and more reps to avoid getting too bulky. If you want to get “bigger”, use heavier weights and lower reps. Website design By BotEap.comHere’s an example of vertical jump exercises, it’s called “plate squats.” Website design By BotEap.comStarting position: Stand with your feet shoulder-width apart, knees slightly bent, and hips back. Hold a weight plate with both hands at chest level, elbows bent. Website design By BotEap.comMovement: Lower until knees and hips are fully bent.
Make sure to keep your knees directly over your toes. Extend your knees and hips until your legs are straight. Go back and repeat. Also, be sure to keep your head forward, your back straight, and your feet flat on the ground—don’t raise your heels. As you stretch up, think about digging your heels into the ground. Website design By BotEap.comAnd of course you should use the jump rope – not only does it give you explosiveness and calf strength, it’s also a great way to build endurance and work on overall leg strength. Do 200 jumps 3 times a week.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Triceps 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 curls: 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. Website design By BotEap.comUse less weight and more reps to avoid getting too bulky. If you want to get “bigger”, use heavier weights and lower reps. Website design By BotEap.comHere’s an example of vertical jump exercises, it’s called “plate squats.” Website design By BotEap.comStarting position: Stand with your feet shoulder-width apart, knees slightly bent, and hips back. Hold a weight plate with both hands at chest level, elbows bent. Website design By BotEap.comMovement: Lower until knees and hips are fully bent.
Make sure to keep your knees directly over your toes. Extend your knees and hips until your legs are straight. Go back and repeat. Also, be sure to keep your head forward, your back straight, and your feet flat on the ground—don’t raise your heels. As you stretch up, think about digging your heels into the ground. Website design By BotEap.comAnd of course you should use the jump rope – not only does it give you explosiveness and calf strength, it’s also a great way to build endurance and work on overall leg strength. Do 200 jumps 3 times a week.