Format: Digital Download
Course Duration: 12 weeks
- Increases vertical by at least 10 inches
- Special equipment optional
- Suitable for all ages
- Money back guarantee
Unless you’re new here, you’ve probably seen me mention The Jump Manual a number of times. This should hardly be surprising, after all it’s the best-selling jump training program of all time!
Despite purchasing the program back in 2015, I never actually gave the program a full review as I didn’t complete the program from start to finish. Well, fast forward a year and I’ve had the chance to revisit it properly and I’m ready to share my experience.
Who’s It For?
Understandably, most of the people who develop an interest in a jump program are people who want learn to dunk. There’s simply no way that you can be a fan of Basketball and not have the thought of slam dunking yourself cross your mind.
But unless you’re really tall or blessed with great athleticism, your fingers won’t even get a chance to touch the rim. Just like how I was before.
Most people will just accept things and leave it at that. But if you’re really keen, the Jump Manual can change that. Friends and family might think you’re insane if you tell them you’re going to dedicate 12 weeks to jumping higher. But alas, these are the lengths some of us must go through to start dunking!
However, make no mistake, the program is also valuable for those in other Sports. Even if you don’t care about Basketball, jumping higher is extremely important in Football or Volleyball, and useful in sports like Soccer and Tennis. And let’s not forget that your physical fitness and explosiveness will skyrocket over the course of it, making you a better rounded athlete.
Meet Jacob Hiller, Your New Personal Trainer
Jacob Hiller is the creator of The Jump Manual and has experience working inside professional basketball and Olympic team coaching staff. More recently, his focus is on training professional dunkers (yes, people make a living from dunking alone).
He’s (literally) devoted years to creating the ultimate jump training program, combining sports science with years of coaching experience.
Everything in the training system is written by him and he’s the guy who’ll be demonstrating the exercises in the instructional videos. He’ll also directly answer your questions, an understated perk of being a member of the course.
You might not meet him in person but like it or not, you’re going to be seeing a lot of him. Fortunately, he’s a very likable guy.
The 10-inch Promise
The Jump Manual proposition is fairly simple – give it 12 weeks, and you’ll add at least 10 inches to your vertical – GUARANTEED or your money back.
The bold statement led it to being featured in ESPN, GQ, Men’s Health and other sports and fitness media outlets following its release. Its booming success meant other jump programs sprung up, with varying degrees of success.
Before we get on to ‘so does it work?’ let’s talk about how the program works and what it involves.
Jump Manual Program Structure
First of all, good or bad, let me just say the Jump Manual is quite a handful. You get a digital eBook consisting of 8 chapters, and then there’s the instructional video library.
The eBook portion is covers a lot of theory, before covering the actual workouts in the last two chapters. It’s main topics are:
- Understanding Muscle ‘Explosiveness’
- Speeding up recruitment of Twitch muscle fibers
- The benefits of stretching and a good pre-workout
- ‘Ultimate’ Pre-workout warm up
- ‘Max Explosion’ workout
The first chapter is a real eye-opener, as it covers the 9 variables of muscle explosiveness. I feel like even good Basketball coaches are not fully aware of the bio-mechanical intricacies of the jump. They typically care more about endurance, passing and ball handling, but won’t go out of their way to make you jump higher. This is definitely something that is your responsibility to learn and apply.
The video library is just as important, as it shows you step-by-step all the exercises of the program’s workouts. Exercises include those you’ll already know about (squats, lunges) and a lot of ‘explosive’ variations or completely new exercises altogether.
Plyometrics are the foundation of any good jump program, and you’ll find plenty here. These are simply exercises which you perform at high intensity, increasing the amount of force you generate in a small amount of time (i.e. power). It’s important to differentiate between power and strength, as your body only has ~0.3 seconds to push off the ground before lifting off. In that time span, your muscles can’t reach full contraction, but these exercises train them to contract quicker – and thus you jump higher.
Technically speaking, there aren’t any requirements other than some space to exercise. Of course, the program is only suggested for those who are in a physically stable condition, without any pre-existing joint issues which could be affected by the intense nature of the workouts.
If you’re wondering, ‘am I too unfit to start?’ then don’t worry. All that means is your starting vertical probably blows and you’ll find it easier to make ‘newbie gains’. If anything, it’s the NFL and NBA players who would benefit least from the program since they are closer to their maximum potential.
In terms of equipment, I would say you benefit from a Gym membership or home equipment (weights including a barbell) as Jacob does cover exercises which use these. However, he is aware that not everyone has access, and provides bodyweight alternative exercises which are just as effective.
You should know that bodyweight exercises are all you need to add around 10 inches to your jump, as that’s exactly what I did last year.
So, Does It Work?
The answer is yes. But let me expand on that.
I personally gained close to 10 inches last year and landed my first dunk as a 6-foot male using another training program. That was accomplished in a period of 8 weeks (as opposed to the Jump Manual’s 12 weeks) in a workout program which is very similar. I see no reason why I wouldn’t have achieved the same result with the Jump Manual.
Going over the Jump Manual (which is the second training program I’ve used) I added an additional 4 inches to the ~10 inches I gained last year. That is truly remarkable, and I really feel like I have more left in me.
Obviously there are diminishing returns to jump training programs, but I am closing in on the 40 inch mark. It should go without saying that dunking a basketball has become second nature.
A Little Criticism
Being the ‘original’ jump training program, Jacob has had to keep up with the times and update the Jump Manual to keep it ahead of its newer rivals.
The program itself is unchanged, which isn’t a problem as it will work just as well as it did 3 years ago. However, the homepage has had a little makeover, including a video of some people saying ‘Jump Manual’ into the camera which is a little cheesy if you ask me.
I would really like to see the exercise recordings be brought up to date, re-recorded in higher quality. They’re good quality, but starting to show their age in 2016.
The other thing is I do feel like the program could be condensed into something smaller. You get a little sense of information overload when you first go through it, even though technically speaking following the warm ups and ‘Max Explosiveness’ workout is where 90% of the results come from. Perhaps splitting the eBook into a workout eBook and Theory eBook would make sense.
Should I get it?
Overall, the Jump Manual is a fantastic investment. You’ll reach new heights (pun intended) and if dunking is what you’re after, probably land your first dunk some time during course.
I still believe it is the most complete jump training program out there. It includes weight training which is missing in most other programs, and goes deeper into theory than any other. That being said, if you’re interested in a more streamlined program, Vert Shock offers a solid alternative.
Be warned though, as with any other course you have to make a serious commitment as intensity and consistency are necessary to achieve success. Don’t be that guy who gets hyped about something and then decides the actual work you have to put in is too tiresome or boring a few days in.