Watch This If You're Vertical Isn't Going Up

Jumping higher isn't magic; it's about solving the right problem at the right time through "deficit training". A deficit is your biggest weakness, where a specific quality lags behind others and prevents vertical jump progress. Fixing this weakness will significantly improve your vertical jump, as focusing on the wrong qualities leads to plateaus.

There are four main deficits: max strength, power, elasticity, and jump technique. A fifth, often overlooked deficit, is pain. Max strength deficit means you lack the force to jump high. A power deficit means you're strong but can't produce force quickly. An elastic deficit indicates poor tendon energy storage and release. A technique deficit means you have raw ability but struggle to coordinate movements for a high jump.

To identify your deficit: for max strength, check if your deep squat is under 1.5x body weight or power clean is under 1x body weight. For power, see if your power clean is less than 75% of your deep back squat. For elasticity, perform an RSI (Reactive Strength Index) test with repeat hops or measure ground contact time on a max approach jump. An RSI score under 2.7 indicates an elastic deficit. For technique, if the difference between your approach vertical and standing vertical is less than 5 inches, you have a technique deficit.

To fix a max strength deficit, focus on heavy squatting, cleans, and pulls three times a week, periodizing training. For a power deficit, do loaded jumps and Olympic lifts three times a week at the start of workouts. For an elastic deficit, prioritize sprinting three times a week, adding bounding and single-leg hops. Ensure to lightly touch on other qualities to prevent de-training while focusing on your primary deficit.

For specific sets and reps to fix these deficits, visit teachmestrength.com for a free deficit diagnosis call. They offer a six-week program tailored to your deficit, and if you complete all workouts and increase your vertical by at least 2 inches, your deposit is refunded, making the process free.