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I hope you realize that during the workout is not where the building takes place, that’s where the need is to build and repair tissue. And also during that workout you’re depleting so many energy sources that you have to make sure that you restore that as quickly as possible.

Because what happens if you don’t restore the energy levels, provide the protein, and do everything else it needed in order to build and repair tissues? Your body still needs energy sources for all of its bodily functions and processes. Where is it going to get that, because you just depleted them in the workout? Well, it’s going to go and break down tissues.

Those tissues are the same tissues that you want to keep in order to become stronger and a more powerful athlete. Understand that this is a critical time right after your workout. So getting your nutrition straight at this time is going to help out a lot.

What I would recommend is drinking a fruit juice as well as having a granola bar right after your workout. That’s going to up the level of carbohydrates in your system, your system is going to release more insulin, and because your muscles are depleted of energy stores that energy is going to go directly back into your muscles so you’re going to have more of what you need in order to be in an anabolic state.

Now, you’ve spiked your insulin, and you’ve gone back and had a meal within an hour, and you’ve continued your nutrition throughout the day. Let’s fast forward to when you’re going to go to sleep. What you’re going to want to do here is take another source of protein. But this time we’re going to tweak it a little bit. We’re going to take a casein protein.

A casein protein is a type of protein that digests and is injected into the body much slower than a whey protein. The reason we’re going to do that is you’re going to hopefully be asleep for 8 hours, and you want to make sure that you are getting protein during that entire time. So it’s a good idea for you to have a casein protein at that point.

I’d also recommend at least a granola bar and a banana as well. It’s good to develop a pre-sleep snack so that during that entire eight hour fast, your body can have enough energy sources in order to stay in that anabolic state.

Now I promise you guys, if you’re able to get your nutrition straight and stay in an anabolic state, you will notice immense difference in how much muscle and strength you’re going to be able to create after your workouts. You’ll notice that your workouts are going to actually show improvement after every workout. Each week you’re going to notice that you’re stronger.

Nutrition is huge. It is huge. People die because they have incorrect nutrition. People get cancer and other diseases from incorrect nutrition. Why is it so far-fetched to believe that extreme muscle power is created by correct nutrition? So why don’t we realize the difference that it makes and actually take action on it.

Nutrition is a discipline. It’s hard to get right. But once you get it correct you’re going to maximize your workout. Your muscles are going to get broken down each workout and if they don’t have the proper nutrition to build them back up and strengthen them and prevent injury and have correct maximal muscle gains, you’re missing out on a whole lot.

Now I’m going to tell you this over and over again–a lot of people are–but most of you aren’t going to capitalize on it. An effective muscle gaining diet isn’t something that you can’t fit into your day. Simply taking whey protein after each workout is going to make a huge difference and there’s a whole lot of other things that you can do to make sure that your muscles are building at their maximal potential.

You also need the correct practices and techniques. Once you understand what your new mode of training must be, you also have to train the right muscles and train them the right way. Basically correct principles coupled with the correct techniques will equal your success.

You’re going to need a mentor. You’re going to have questions, and you’re going to have legitimate exceptions to any training program, because there’s no one-size-fits-all, no cookie cutter program out there.

Jacob started as an aspiring high school athlete who was always on the search for safe and effective means to improve his own performance.

Disappointed with the mediocre training he was provided in high school, college, and on the internet he, like so many other athletes, had tried nearly everything.

Not willing to believe he had reached his physical potential, Jacob started poring through research concerning strength, quickness, and neurological recruitment, as well as formulating new ideas in applying scientific principles into a systematic routine that any athlete could employ.

The results came quick, and soon Jacob had attained a 44 inch vertical from a two-step approach. Athletes participating in the program were achieving gains quickly, many in excess of 15 inches.

There was eventually a much higher demand for his services than he could provide one on one. As the buzz increased and local athletes witnessed the results, Jacob realized the need for publishing the program. In the first month that The Jump Manual was available to the public, hundreds of testimonials rolled in. Testimonials continue to arrive each month.

Jacob is currently touring globally and promoting The Jump Manual’s training methods as well as training with top athletes and coaches all over the world. Jacob has the valuable opportunity to freely exchange ideas with top coaches and bring the newest training techniques, methods, and research to Jump Manual clients as he makes updates to the system available to current athletes in real time.

It is Jacob’s mission to change the face of vertical jump training so that every dedicated athlete can have access to effective and safe vertical jump training in order to reach his or her maximum explosion potential.

Jacob supports further research for safer and more effective training methods, and has been recognized by many athletes and coaches internationally as an authority on vertical jump training. Jacob received his personal training certification from the American Council on Exercise.

Click here for more information about Jacob and The Jump Manual

What are Some Weak Spots to Look Out for When Training Your Vertical?

It’s a good idea to be wary when training your vertical. Adding inches to your vertical is an essential characteristic of any athlete who desires to be successful at his or her sport, but injuring yourself at the peak of your career is definitely undesirable. There’s no need to fear so long as you remember to protect these crucial parts of your body.

1. Ankles
In increasing your explosiveness, these joints may be susceptible to injury. Consider investing in ankle braces with Velcro straps. These won’t hinder your ability to jump. Complete exercises to strengthen your ankles before a workout.

2. Legs
Because your leg joints will be under a lot of pressure, choose insoles or shoes that are well-padded. Also, try to work out on surfaces that aren’t injurious every time you slam down from a jump. For example, continuous workouts on concrete will eventually be harmful. Try to choose grass, mats, or other softer surfaces for some variety.

3. Knees
To avoid the dreaded jumper’s knees, ice them after every workout. A convenient way to do this is with ice wraps, stored in the freezer.

The most important rule of thumb to remember is to listen to your body. If something doesn’t feel right, consult a licensed medical professional. So long as you are recovering completely after every work out, using a spotter for heavy lifting, and just using common sense in realizing that gains come over time, you should be seeing improvements without worrying about your health.

What is creatine?

Creatine is a nitrogenous organic acid that supplies energy to muscle, proven to help increase muscles by Harvard University professors in 1912. This substance is naturally found in skeletal vertebrae.

Why should this be used in conjunction with vertical jump training?

1. Recent research has shown that the consumption of high glycemic carbohydrates in conjunction with creatine increases muscle store and performance. This is a great way to increase the strength needed for increased vertical jump.

2. Creatine increases power during short sessions of high-intensity aerobic exercise. This is especially important when you are training for explosion for your vertical jump in brief but powerful sessions at the gym.

3. Studies done with creatine and mice show an improvement in lifespan and overall health of the mice. Other tests proved that in particular, vegetarians improved mentally and cognitively with its use, which is found in meat products. Research is also being done to test the effectiveness of creatine supplementation for those with a variety of muscular and neurological diseases.

Successful athletes who have openly used this substance:

- Linford Christie, 100 meter Olympic gold medalist
- Sally Gunnell, 400 meter hurdles Olympic gold medalist
- Mark McGuire, Athletics and Cardinals Major League baseball player
- Gary Sheffield, Mets Major League baseball player

In actuality, probably all popular athletes use this supplementation.

Who shouldn’t use creatine?

You can always ask your doctor to be safe, but those with renal dysfunctions (kidney problems) are advised to avoid creatine. Also, “loading,” or consumption of more than 20g per day, should be avoided. Drinking enough water with your creatine intake is the most important thing to remember when using the supplement.

For a healthy athlete, creatine is a proven safe method to increase muscle mass and a healthy way to obtain more of what the body already naturally produces. Creatine is accepted in most athletic circles as the most effective way to achieve your athletic potential via muscle gain, including increasing vertical jump.