You know that your vertical jump is one of the ultimate tests of your athletic performance. It is what takes your game to a whole new level. This is why you have been training so hard.
However, if you are not fully recovering from your training you could be losing inches of jump height.
The best vertical jump bible is going to teach you how to recover fully. However, it is still easy to over train and not give your body a long enough recovery period.
It may be that you have not seen the results you wanted and are working double-time to improve. Perhaps you have seen results and are over-eager to see more. Either way, you are doing yourself a disservice.
What Happens When You Don’t Recover Fully
When you are training and playing, both your body and your nervous system are taxed. Weight training and high-speed training is an excellent way to improve your strength and subsequently your vertical jump. However, this training does cause damage.
Usually, your body will repair this damage. In fact, the damage itself is what forces your body to build stronger, healthier tissue. These repairs do not happen while you train, they happen while you rest.
If you are not getting enough rest and recovery you will not be able to make the necessary repairs. Furthermore, when you do train you will be causing more damage than the body can repair.
Your body is going to become overly fatigues. This fatigue will manifest itself first in your high-speed physical performance. Put simply, you are deteriorating your muscle’s ability to jump explosively.
How to Know If You Are Overtraining
You probably already have a method of tracking your progress during your workouts to jump higher. If not, you should get one.
You should repeat your test every two weeks because your vertical jump test is the best barometer of the effectiveness of your training program. If the vertical jump is improving, so are your speed, agility, and strength.
If you are not getting enough recovery, you will see a decrease in your vertical jump. You may not even notice the fatigue, but your vertical jump will be impacted quickly.
If you see as little as a 10% decrease in your vertical jump, this is a sign that you should cut back your volume or intensity.
You do not want to cut back your training too much, or you will lose out on the progress you had been making. Therefore, do not stop training altogether.
If you have seen a 10% decrease in your vertical jump, simply decrease the volume of your training in half and the intensity by 10% for the rest of the training week.
For example, if you have been doing 18 sets of weight lifts with a load of 60%, change that to 9 sets with a load of 50%. Also, make sure you do not train to failure.
Once you see your height go up 10% or more, you will be ready to increase the training. You should up your volume by 20% and the intensity of your training by 5%.
Of course, soreness is also a sign of poor recovery. If you increase your volume and intensity too much, you may begin to feel sore.
If you are sore at anytime, you should decrease your intensity to protect your body and make the most progress.
If you train your body hard and give yourself enough rest, you will reap the reward of a higher vertical jump.
Remember to monitor your progress so you can quickly recognize overtraining and fatigue. As long as you give yourself enough recovery, your training will pay off.