Vertical Jump

People always ask themselves, “How can I jump higher?” Many might think it has to do with footwear, genetics, or you just simply need years of training. But, with a few simple exercises, you can get a higher jump within a few weeks. First, you must loosen up all the leg muscles by rolling them on a foam roller. This will get rid of all the tight knots you might have in your muscle and it will lengthen them. You should roll the muscles slowly for about 30 to 40 seconds and stop when you hit a tender spot. You should manly work on the calves, hip and quads. Next, you want to do the Bulgarian split squats. This squat will give your legs power and balance to improve your jumping ability. Lastly, you should practice depth jumps. They will improve your explosiveness and will help your lower body muscles stimulate when you need to catch air. To preform this exercise you start by stepping off a box and then bursting up the second you land on the ground. Start on a box 6 to 8 inches of the ground and increase the height of the box as you become stronger. Do these exercises constantly for a couple of weeks and you will see huge improvements in your jumping ability.

Smoothies

You just finished your workout. You are exhausted. Your body is aching and your dripping sweat. Now, you must refuel the body and smoothies are the perfect snack to consume after a workout. They offer a simple way to get protein, carbs, and antioxidants into the body to help build muscles, restore glycogen, and fight inflammation and cell damage. Your smoothie should consist of 15 to 20 grams of protein, blended with greens, veggies, or fruit. You should consume the smoothie 30 to 60 minutes after the workout to get maximum benefits.  A smoothie you can try at home is, ½ a cup of almond milk, a tablespoon of creamy peanut butter, a cup of frozen berries, one banana, a teaspoon of honey and cinnamon, and a scoop of protein powder. This is my all time favorite after workout smoothie, because it tastes great and gives my body all the essential nutrients it needs after a tough workout.

Elevation Mask

Do you want to take your training to the next level? Well, using the elevation mask you can go from good to great. The mask stimulates the effects of training in high altitude environments by restricting the amount of air you are able to take in by adjusting the masks intake valves. Using the mask you can replicate a workout at 3, 6, 9, 12, 15, and 18 thousand feet. This unique resistance training, not only, cuts your workout training in half, but also has many benefits to it. It conditions the lungs by creating pulmonary resistance, strengthens the diaphragm, and increases lung capacity. The elevation mask also increases anaerobic thresholds and the surface area and elasticity in alveoli. Although the mask comes with many benefits, it’s a good idea to start it slow at 3 thousand feet and spend the first several minutes with basic deep breathing and walking before starting the workout.