JUMP ATTACK TIM GROVER PDF
Jump Attack: The Formula for Explosive Athletic Performance, Jumping Higher, and Training Like the Pros by Tim Grover - Free download as PDF File .pdf). Tim S Grover. Jump Attack Training Journal Tim S Grover. Volume 2 The exclusive Workout Formula of Top Athletes to jump Higher and be More Explosive. I just picked up Tim Grover's "Jump Attack" in attempt to fulfill a goal of dunking a basketball. It's a 12 week program broken up into 3 phases.
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Author: Tim S Grover Pages: Publication Date Release Date: ISBN: Product Group:Book Download Download. Jump Attack (eBook) Legendary trainer Tim Grover's internationally acclaimed training program Since when Tim Grover began training Michael 0. 0. Read Jump Attack: The Formula for Explosive Athletic Performance, Jumping Higher, and Training Like the Pros PDF Ebook by Tim S. Grover.
Michael just laughed, shook his head, pointed across the gym at me, and said in that deep, commanding voice, Ask him. Good question. No doubt Michaels genetics gave him a physical advantage; he has those huge hands and long limbs and predominantly fast-twitch muscles that allow him to do extraordinary things.
But contrary to popular legend, he is not a freak of nature.
I know people mean it as a compliment when they talk about Michael as if hes superhuman. But I see it as an insult, because it suggests he didnt have to work for his success, and believe me, no one ever worked harder. In fact, there are plenty of athletes who share his physical abilities, and in some cases even exceed them.
But Michael had the mental toughness to exceed anyone elses physical abilities, along with the drive and commitment to work relentlessly on his skills, and that toughness is ultimately what separates merely great athletes from iconic superstars.
Thats why Kobe Bryant and Dwyane Wade, in their thirties, can outplay guys who are much younger; like Michael, they have the mentality and focus and work ethic to maximize their skills, push beyond injuries, and never stop driving to improve. So there are undoubtedly a lot of factors that allowed Michael to fly.
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But when he pointed at me in his gym that morning, this is what he meant: We trained in a way that maximized his abilities and gifts and genetics, so he could reach his ultimate potential in every way, and still keep improving.
We tweaked the standard training principles, because there was nothing standard about Michaels game. While everyone else was still obsessed with vertical jumps, we focused instead on overall explosiveness. Not just one jump straight into the air, but multiple jumps in all directions, forward, backward, laterally, and maintaining that explosiveness throughout the entire game, from one end of the court to the other.
Everyone loves the showstopper dunk, but what happens right after that dunk? The game doesnt stop; neither did he. We trained for longevity and overall athleticism that would allow him to stay healthy and powerful from the opening game of the season until he held the championship trophy in June, season after season.
And that trainingthe secret to Michaels explosiveness and his ability to take flightbecame the basis for Jump Attack. How do you dunk like that? What can I do to increase my vertical jump? Everyone wanted to be like Mike, so he asked me to put together something he could give to everyone who attended, a program they could do on their own that reflected the hard work he put into his own body, so everyone could see he didnt just show up and look goodhe worked relentlessly to be that good.
I developed the original Jump Attack program based on the workout I created for him, which was completely different from the way anyone else was training. At that time, no one else was doing resistance training for the legs during the season; the common belief was that playing basketball and running up and down the court were enough. In fact, it was just the opposite; playing a sport actually breaks down the muscle. So we went the other way and worked on building up the muscles that have a tendency to break down over the course of a long season.
We also began sequencing his exercises to get the most out of every muscle, every time. We focused on preexhausting the targeted muscle, loosening the joints, combining exercises to teach the muscles how to fire correctly, stretching the muscles and joints immediately after so theyd be ready for the next set.
While most programs were targeting the major muscle groups, we were also emphasizing the smaller muscles, the neutralizers and stabilizers, so everything was working together. And we definitely got people talking when they heard MJ was lifting on game days, which was basically unheard of at that time but made perfect sense to us.
Look at the schedule: If you take off every game day, thats a whole lot of days youre not working those muscles properly.
For us, not acceptable. So we stayed with our workout schedule regardless of the game schedule. Bottom line: You cant get extraordinary results from an ordinary workout. It was quite a challenge to take someone like Michael Jordan, who already had superior ability, and make him even more superior.
My challenge: If hes this explosive, if he can jump this high, how can I make him even more explosive? How can we get him to jump even higher? When youre dealing with the greatsand Ive been fortunate to train manythe room for improvement is so small that were constantly looking for the slightest edge, the tiniest detail or adjustment that will give them the advantage.
So Michaels workout program was designed with that in mind: Build on his greatness and make him unstoppable. Yet it was clear to me that even though the program was created for the best of the best, it would work for anyone, not just the greats.
So I expanded the workout into a book, called it Jump Attack, and self-published it. Over the next few years, I sold hundreds of thousands of books through mail order, filling out address labels and carrying packages to the post office. When Michael retired, I figured that was that.
We sold out, and I didnt print more. That is not a typo. One thousand dollars.
I started looking around, and found there were more like it, selling for hundreds of dollars all over the Internet. Before long I started getting emails and tweets from athletes and coaches and parents asking how they could get the book.
I realized that even though science and research and training 4 TIM S. The only difference was now we had ways of getting those results faster and more effectively. All these years later, the same training principles still form the foundation of what I do.
I also realized it was time for an entirely new book. Now we know so much more about elite training, how to train all the muscle groups so everything works together, how the body responds to rest and recovery, how nutrition affects performance, when to stretch and how to stretch.
We know how to condition the central nervous system to create faster reflex action and faster explosive contractions, so you dont have to think about what youre supposed to do, your body just knows.
By tweaking the exercises in small wayssomething as simple as elevating your heels or changing the leg position of a lunge, for examplewe can attack the small muscles that most programs completely ignore.
I enhanced the program to work all the different muscular contractionsisometric, concentric, eccentricas we work through every phase of developing explosiveness.
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I also added upper body and core work designed to make the entire body more explosive, not just the legs. I changed the exercises and schedule to keep it fresh and challenging. The result is an entirely new workout: The core concept of the book remains the samewere still using the exclusive sequences I use with every one of my pro athletesbut the entire program has been updated to give you stateof-the-art training for unprecedented results.
Jump Attack, you will discover that this program contains entirely new exercises and challenges. If youve never tried this program at all, believe me, you are about to experience something completely unique, train like youve never trained before, and see improvements you probably thought were impossible.
Jump Attack is a total-body workoutlower body, upper body, and the entire corethat delivers measureable improvement.
From the worlds greatest athletes to the kids just starting out, everyone has room to improve. In fact, the greats have to keep improving, because they know someone is always coming up behind them, trying to knock them off the top of the mountain.
So its never an option to stay in the same place, feeling good about what theyve done, content to be where they are. It should be no different for you; no matter what level youre at, you can always go higher, and this program will take you there.
Its not easy. But if you want proof that this program works, just ask any of my clients; everyone who works with me trains with some version of this workout. Im going to ask of you the same thing I ask of all my clients: Of course, Grover's programs improve explosiveness, speed and basketball skills, but if you don't have your health, you don't have anything—injury prevention is the foundation.
Jump Attack Book Review
With that foundation established, you need a Jordan-esque vertical. A vertical that can help you get off your shot, get to the basket and get double-digit rebounds.
But the vertical goes beyond game situations. According to Grover, "The vertical is an assessment of athletic ability. There is a correlation between how high you can jump, how fast you can run and how quickly you can move laterally. The muscles that are used in a vertical jump are used in these movements. If you want to be a better athlete, then improve your vertical jump. We know.
It's not that easy. And according to Grover, most programs that claim to increase your vert are bunk. How is Grover's program different? In order for it to be a successful program, you need to combine all three, and we combine the three in our program. If you want to "train like Mike," here's a sample sequence Grover provided for you to incorporate into your training program—but if you want more, you'll have to get a copy of "Jump ATTACK" from www.
As you progress, advance to three sets twice per week. Do not over-train! Take it from Grover: "The sequence is so intense that your muscles need at least two days of recovery in-between. If you were to do this sequence on a Monday, you would not repeat it until Thursday or possibly Friday. If you perform this sequence three times per week, you will do more damage than good. If you are not comfortable with the back squat, perform a leg press movement instead.
Weight training exercise: Back squat for 30 seconds Grover's comments: "We don't use reps, we use time.Since when Tim Grover began training Michael Jordan, hundreds of elite competitors have turned to Grover to become stronger, faster, and more powerful, both physically and mentally.
How is Grover's program different? Increasing my vertical is my next project after I hit my current strength goals. Not familiar with the program, but from your description it seems like it includes upper body exercises. Just says pay attention to the detail but then there's not much detail.
And according to Grover, most programs that claim to increase your vert are bunk. Are you ready to get serious about your body, and discover what youre capable of achieving? No self promotion, surveys, or market research 9. Frequently Asked Questions.