Vertical Jump Bible – Results & Review

The Vertical Jump Development Bible is a comprehensive 148 page PDF by Kelly Baggett that can help you jump higher. There are chapters on strength training, Plyometrics, Rate of Force Development (RFD) and the Central Nervous System (CNS), followed by multiple programs. I tried one of these programs and shared the results below.

Intermediate Strength Training + Plyometric Workout

This is an 8 week program for someone with a blend of strength and some reactivity. There are two four-week phases (Phase I & II). Each involves just two workouts per week (Workouts A & B), and Workout B is simply Workout A with the exercises in reverse order.

Exercises (Phase I)

High Object Jumps: This is a repeat Counter-Movement Jump while reaching up at a target, like the rim. The reps are back to back but it’s more about maximising jump height than worrying about ground contact time between jumps.

Rhythmic Lunge Jumps: This is about getting a smooth rhythm but still some height. Start in a lunge position and explode up, switching legs in the air and landing the opposite way, then repeating for desired reps.

Depth Jumps: These are probably the most important exercise for vertical jump. I strongly recommend filming these and using video software to check you aren’t spending too long on the ground (aim to be closer to 0.2 seconds than 0.5 seconds). Step off a box (about 45cm/18 inches recommended), then react off the floor, and stick the landing from the resulting jump. The goal is maximum height and not spending too long on the ground.

Conclusions

• Overall I was perhaps expecting more of an increase in my vertical, given I’d got up to a similar height the previous summer.
• The two session a week format was probably too cramped, I would have preferred the same 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.

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Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.