Jump Attack

1. Explosiveness is the key to athletic excellence

We're training your muscles to snap like a rubber band.

Explosive power is the foundation of athletic performance. It's not just about jumping high once, but about repeating explosive movements throughout a game or competition. This requires training the muscles to lengthen and shorten rapidly, like a rubber band snapping. The Jump Attack program focuses on developing this explosiveness through:

• Isometric holds to prepare muscles
• Plyometric exercises to train rapid force production
• Weight training to build strength and power

By combining these elements in a specific sequence, athletes can develop the ability to generate force quickly and repeatedly, improving their overall performance in any sport.

2. Mental toughness drives physical performance

90 percent of what you do physically is controlled by what you do mentally.

Mindset is crucial for athletic success. The ability to push through discomfort, maintain focus, and stay committed to your goals is what separates great athletes from average ones. Mental toughness allows athletes to:

• Overcome physical fatigue and pain
• Stay focused during challenging workouts
• Maintain consistency in training and competition
• Adapt to setbacks and continue improving

Developing mental toughness requires practice, just like physical skills. Visualization, goal-setting, and positive self-talk are all tools that can help athletes build the mental resilience needed to excel.

3. Proper training sequence maximizes muscle development

Everything is designed to give your body the opportunity to achieve maximum results.

Strategic exercise ordering is crucial for optimal muscle development. The Jump Attack program uses a specific sequence of exercises to maximize results:

1. Preexhaustion moves to fatigue certain muscles
2. Combination of different muscular contractions and plyometrics
3. Stretching to improve flexibility and recovery

This sequence ensures that:

• Targeted muscles are properly activated
• Different muscle fibers are engaged
• The body learns to transition between exercises efficiently

By following this carefully designed sequence, athletes can achieve greater gains in strength, power, and explosiveness than they would with a random assortment of exercises.

4. Rest and recovery are essential for optimal results

You don't build new muscle during your workouts; you actually tear it down while you train. The new muscle is built while you sleep and rest.

Recovery is crucial for athletic improvement. Many athletes believe that more training is always better, but this can lead to overtraining and decreased performance. Proper rest and recovery:

• Allow muscles to repair and grow stronger
• Prevent burnout and mental fatigue
• Reduce the risk of injury
• Improve overall performance

The Jump Attack program incorporates specific rest days and recovery weeks to ensure that athletes can continually push their limits without overtaxing their bodies. This balanced approach leads to sustainable, long-term improvements in athleticism.

5. Nutrition fuels athletic performance

Think of yourself as a race car: without the right fuel, you're not going very far or very fast.

Proper nutrition is essential for athletic success. What you eat directly impacts your energy levels, recovery, and overall performance. Key nutritional principles for athletes include:

• Eating five small meals throughout the day to maintain energy levels
• Focusing on whole foods and lean proteins
• Reducing sugar intake to stabilize blood sugar levels
• Staying hydrated with water rather than sugary drinks

Making small, consistent changes to your diet can lead to significant improvements in athletic performance. It's not about perfection, but about making better choices that support your training goals.

6. Vertical jump is not the sole measure of success

I don't care what you can do in the gym when there's no opponent and no pressure; I want to see what you can do during a game.

Real-world performance matters more than isolated measurements. While many athletes focus on improving their vertical jump, this is just one aspect of overall athleticism. True success is measured by:

• Ability to perform explosively throughout an entire game
• Quickness and agility in multiple directions
• Consistency in performance under pressure
• Overall improvement in sport-specific skills

The Jump Attack program aims to improve all aspects of athleticism, not just vertical jump. This comprehensive approach leads to better overall performance in real game situations.

7. Continuous improvement is the path to greatness

The greats never stop working to improve, and neither should you.

Never be satisfied with your current level of performance. Even the best athletes in the world continue to work on improving their skills and abilities. This mindset of continuous improvement:

• Keeps you motivated and engaged in your training
• Helps you stay ahead of the competition
• Allows you to reach your full potential

The Jump Attack program is designed to be repeated, with each cycle potentially leading to further gains. By maintaining this focus on improvement, athletes can continue to push their boundaries and achieve new levels of success.

8. Adapt training to individual needs and goals

Everyone will get a different result from this program.

Personalization is key to maximizing athletic development. While the Jump Attack program provides a structured framework, it's important to recognize that:

• Different athletes will see improvements in different areas
• Some may progress quickly, while others may take more time
• Individual goals and sport-specific needs should guide training focus

Adapting the program to your specific needs might involve:

• Adjusting weights or repetitions based on your current strength level
• Focusing more on certain exercises that target areas crucial for your sport
• Modifying the schedule to fit with your competition or practice commitments

By tailoring the program to your individual needs, you can ensure that you're getting the most benefit from your training efforts.

9. Focus on overall athleticism, not just one skill

We're training you for speed; let's see how fast you can move the weights and keep the muscles firing.

Comprehensive athletic development is more valuable than specializing in a single skill. The Jump Attack program aims to improve:

• Explosive power in multiple directions
• Speed and agility
• Strength and muscle endurance
• Core stability and overall body control

By developing these various aspects of athleticism, athletes become more well-rounded and adaptable. This approach:

• Reduces the risk of overuse injuries from specialization
• Improves performance in a wider range of situations
• Enhances overall sports performance

Focusing on comprehensive athletic development prepares athletes for the diverse challenges they'll face in competition.

10. Commitment and consistency yield long-term results

If you do the program correctly and you complete the whole schedule, here's how you'll get the best measurement of your results: Use your new athleticism to perform in real game situations.

Long-term dedication is the key to significant athletic improvement. The Jump Attack program is designed to be challenging and requires a serious commitment. Success comes from:

• Consistently showing up for workouts
• Giving maximum effort during each session
• Following the program as prescribed, without shortcuts
• Maintaining focus on long-term goals rather than short-term discomfort

By committing to the full 90-day program and potentially repeating it, athletes can achieve substantial improvements in their overall athleticism. The true measure of success is not in isolated tests or measurements, but in how this new athleticism translates to improved performance in real game situations.

Last updated: January 23, 2025