Thread by @ConnorEmilBarth

Think lifting weights will make you slow and grounded?

Wrong.

I added 8 inches to my vertical by lifting smarter and turning my decent jumps into pro-level dunks.

No fancy gym needed.

The secret?

Mastering triple extension through simple targeted lifts.

Here's exactly how I did it...

First, what's triple extension?

It's the powerhouse move behind every explosive jump: fully extending your ankles, knees, and hips in sync.

Miss this, and you're leaving inches on the table.

Let's break it down.

Part 1: Ankle Extension

These drive the final push off the ground. Weak ankles = weak jumps.

Key lift: Standing Calf Raises. Stand on a step, lower heels below toes, explode up.

Part 2: Knees (Extension).

This is where your quads fire to straighten the legs mid-jump.

Key lift: Front Squats (ATG style). Go deep—ass to grass—for max range and power transfer.

Partial squats won't cut it; full ROM builds real jump strength.

Part 3: Hips (Extension).

Glutes and Hamstrings are the main focus on hip extension.

Key lift: Romanian Deadlifts (RDLs). Hinge at hips, lower bar to shins, explode up.

Go until you feel a stretch in your hamstring then come back up.

Now you can also add working triple extension power.

To do this, use a lift like Power Cleans.

This explosive Olympic lift trains the full chain—ankles, knees, hips—in one fluid, powerful motion.

Start from the floor, shrug and pull, then catch.

Builds power for jumps.

Extra lifts to keep you balanced and healthy!

Back Extension
Full Range of Motion Crunches
Leg Raises

Mix these in so your core is happy and healthy and it will help your jumps.

For beginners the 4 main lifts you should be doing the following sets/reps normally.

3-5 Sets for 1-6 reps.

You should be going heavy enough to have 2-3 reps left at the end of each set once your at your working weight.

Start with lower sets and higher reps and work to high sets and low reps.

For a schedule follow this basic guideline...

Day 1 - Jump
Day 2- Leg Lifts
Day 3 - Upper Lifts (coming in a later thread)
Day 4 - Rest
Day 5 - Start From Day 1

Make sure you to the lifts in this order as well.

General Warmup
Power Lifts
Strength Lifts
Accessory Lifts

To progress for beginners...

Start with an easy weight you can do with great form and just add 5-10 lbs for leg lifts every week.

Then add 2.5-5 lbs for accessory and upper lifts every week.

Repeat this until you hit lifting as heavy as you can for a given lift.

Test your vertical once every 2-4 weeks to make sure your making progress.

If you ever feel things are not moving try adding another rest day or doing a rest week every 4-8 weeks.

A routine JUST LIKE ABOVE had me gain 8 inches on my vertical in 6 months.

If you want access to that exact program I did and 3 months of free online coaching from me to go with it check out this link.

athletemadeeasy.com/athletic-essen…