Hey guys. I just wanted to take a minute to show you a video where Jacob Hiller (Jump Manual creator) talks about something I’ve mentioned in previous posts. This has to do with repetition ranges and finding the right number of reps to do for each set of your exercises. Performing the correct number of reps is actually a lot more important than people think.
As Jacob mentions in the video, there are some vertical jump programs that require you to do thousands of reps of each exercise during your workout. I’ve personally used some of these programs and, as you can probably guess, did not see any gains whatsoever. This type of “volume training” might work for a little while and you might see some quick initial results, but eventually you’re going to get to a point of overtraining. Overtraining leads to muscle fatigue and injury. As an example, after only two weeks on the “high volume” training course that I used a while back my knees hurt so bad that I could barely walk.
The other thing with volume workouts that use lots of reps is that you’re not training your speed, quickness, and explosiveness. What you’re actually doing is training your endurance. Sure, endurance is a great thing to have…if you’re a cross country runner. However, if you’re a basketball, football, or rugby player (for example) you need to work on your explosive power if you want to dominate your opponents. Think of it this way: You wouldn’t ask a sprinter to run 3 miles for his workout, would you? No. You would tell him to do short, explosive exercises to build up his strength and power.
As far as the number of reps you should be doing, try to shoot for 10-15 EXPLOSIVE reps. Don’t just lollygag while you workout. If you want results, train like you mean it.