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5 Jump to a sky-high vertical jump

When you think about what basketball players do, you will not think of strength training first, especially with regard to their vertical jump. Most people assume that this is strict plyometrics and speed work, but Myree "Reemix" Bowden, a member of Team Bodybuilding.com, says the opposite is said. And when someone reaches the height he reaches, do not dare to argue.

Bowden, a former Harlem globetrotter, is known for his insane dunking skills, with jaws dropping across the country for Slamball. and now to his performance as a coach. It was more than just genetic blessing to grow to over 50 inches ̵

1; after suffering stress fractures on both his shins in 2006.

"I've always been an athlete, but I could improve. Then I'll do resistance training," says Bowden. "I did not really understand how to get faster and higher until I moved from Junior College to my Division 1 School [University of the Pacific]when I became familiar with Olympic lifts and combined with Plyos."

  Sky High Vertical Jump

Alone this summer, Bowden increased its vertical from 34 to 47 inches. Let that sink.

Maybe you do not have crazy genetics, but if it's a goal to jump higher and rise above your opponents, Bowden suggests trying more than just plyometric values.

"You can be fast and work speed, but you still need strength and muscle involvement," he says. "Because jumping is a full-body movement, you need multi-muscle lifts like Power Cleans, Deadlifts, Hang Cleans and Snatches – now you have speed and power at the same time, which not only boosts your jump game, but make it faster and more powerful." [19659002] Bowden's training method is to change certain lifts to focus on the vertical moves, mixing in some plyo and speed work, and he puts a strong focus on the blast and simulates the jump motion of the five major moves he is training to gain these crazy jumps.

Myree Bowden's Vertical Jump Workout


1 set, 12 reps (at 50% from 1RM) [19659013] 1 Set, 10 repeats (at 60% of 1 RM)

1 set, 8 repeats (at 70% of 1 RM)

1 set, 6 repeats (at 80% of 1 RM)

2 [19659016] Barbell deadlift
19459002] Modified

1 set, 12 repeats (at 50% of 1 RM)

1 set, 10 repeats (at 60% of 1 RM)

1 set, 8 repeats (at 70% of 1 RM )

19659013] 1 set, 6 repetitions (at 80% of 1 RM)


Single-arm dumbbell snatch

1 set, 6 repetitions (at 50% of 1 RM per side)

1 set, 5 repetitions (at 60% of 1 RM per side)

1 set, 4 repetitions (at 70% of 1 RM per page)

1 set, 3 repetitions (at 80% of 1 RM per page)


Box Jump (multiple response)


4 sets, 4-6 repetitions


Technique Tips

Modified Clean

When he captured his jumping on video, Bowden noticed that there was never a time in which he was in an injection Fully occupied position.

"The movement is all about the hips, hammies and lower back," he says. "The upper body plays a role in the shoulder movement, but after seeing the jump, I decided to change the power to make it a high pull drop."

In his version of the cleaner Bowden emphasizes the train and brings the weight explosively on the front rack before he drops it quickly.

  Modified Clean

"You want to simulate a jump yourself and keep the momentum up," he says.

Modified Deadlift

This deadlift modification is similar to a Romanian deadlift, with a short movement and only a slight knee flexion – you do not want to squat. As you move down, stop for a moment as you begin to feel those thigh muscles and ignite your lower back.

"Hold the dumbbell near your body and stop where you start in your jump," says Bowden. "Then it's all about the explosion in the hips when you bring the dumbbell back to its starting position."

Single-arm Dumbbell Snatch

Bowden says he performs this often between cleanings or deadlifts. Stand with your feet just outside the shoulder width and the dumbbell between your legs on the floor. Bend your knees, hold your back flat and reach down with one hand. Pull the dumbbell straight up and hold it close to your body as you extend your knees and hips to create strength. When the dumbbell reaches your chest, twist the weight under your elbow and stretch it over your head. Your whole body should work at the same time to explode the weight.

Delayed Cat Jump

You will not jump up and down a box at a fast pace – the delay is crucial!

  Delayed Offspring [19659047] "When you start in your easy jump position, your knees bend so far that you actually feel the thigh muscles shoot up," says Bowden. "You should also feel how your hips are moving and your lower back, and focus on keeping your abdominal muscles tight. If you feel all these things in sync, stay in that position for 1-2 seconds before you go jump up so you can really generate electricity. "</p>
<p>  This allows your body and mind to get used to feeling the muscles that should function when jumping. He also emphasizes the gentle landing on his feet or what he calls "cat landing", forcing you to exercise muscle control and protect your joints. </p>
<h4>  Power Sprint </h4>
<p>  It's more about distance than speed. Sure, you want to run as fast as possible, but above all, Bowden wants to take big, powerful steps. </p><div><script async src=

"Every step you take should be an explosive boost from the ground, it should be able to generate energy throughout your body," he says. Unlike a regular sprint, you do not necessarily try to pin down everything you have. The goal is to reduce the number of steps you need to complete to complete the 50 yards.

If you want to improve your overall athleticism for basketball or other sports, you should try out Total Fitness with Andy Speer plus over 50 other expert-designed fitness plans in Bodybuilding.com All Access.

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