Over the last couple of weeks, we have been introducing you to our Cybex Workout Center, specifically focusing on the Performance category. After introducing power training and helping to get you familiar with the movements, we kicked it up a level and started building athletic power endurance.

Increase Your Vertical Jump

In our next level of performance workout programs, Train To Win, we help you with one of the most powerful movements in performance training and athletic performance: increasing your vertical jump. The exercises in this program require intensive training to the point of fatigue. While not the highest level of difficulty in our Performance series, this one won't be as easy as the previous two, so make sure you've mastered those before giving this a try.

Equipment

Cybex Eagle NX Leg Press, Dumbbells 

Total Time

Approximately 30-45 minutes

Workout Tips

Choose dumbbell weight that is equal to 30% of your maximum single rep back squat; give a maximimum effort during this intensive, training to fatigue workout

Note: For more information and animated demos, view this Performance workout in the Cybex Workout Center

(click the image to download the workout PDF)

See Results Quickly

This program has been shown to improve vertical jump by 3-4 inches in 6 weeks. The program will depend on your ability to reach absolute failure on each set of the leg press. The goal is to completely fatigue your legs before starting the jump squats. Be sure to jump to maximum height during the jump squats. Using a jump mat or force plate increases the effort of each jump by giving instant feedback on the height of the jump. If you don't have access to one of these devices, just make sure to give your maximal effort on each repetition.