It doesn’t matter if the purpose of the training is increasing muscular durability, growing strength or mass, trimming or achieving any other specific outcome (like better vertical jump), they all depend on the same principles. At least if You wish to achieve good results.
Truth nr.1 – Perfect performance of repetition is the key to productive training! With every exercise You should watch that it‘s performed correctly. Good performance gives better results. Flawed performance can even be dangerous. Even if You can’t do all the repetitions in one series, perform as much as You can, do them right and correct result is guaranteed!
Truth nr.2 – Correct warm-up/stretch makes training more efficient and gives You better flexibility. Proper dynamism and stretch in the initial position of the exercise aid muscular contractions. It doesn’t matter what kind of training You are dealing with, is it strength exercises for feet, hands or full body or plyometric exercises.
Truth nr.3 – Every series should cause fatigue in muscles! Length of the series is in direct relation to desirable outcome. If You wish to strengthen Your feet, You should choose bigger weights in shorter series. Good muscular tenacity is achieved by many repetitions in series that have smaller weights. In case of maximum or speed-training the performance speed must be explosive to achieve great moving velocity and move the weight. The faster moves the bigger muscular activity. It all applies to developing vertical jump!
Truth nr.4 – Regularity and consistency guarantee results. Fitness improves as a result of regular and long-time training and won’t stand without weekly training. Development won’t come without constant training. As the purpose is to achieve better vertical jump, feet must adapt to new situation. Constant overcharging and special exercises create good conditions for this.
Truth nr.5 – Training schedule must be improved and renewed for improving outcome. As the body adapts with training quite soon, You should increase and change weights after every 4-6 weeks. If performed schedule feels easy after 4-6 weeks, it’s time to change the schedule to guarantee constant progress.