vertical jump training

Jump Attack Review

Written by Jack Woodrup for

Jump Attack is the vertical jump training program put out by Michael Jordan's trainer Tim Grover. Please do not confuse this with any vertical jump training program actually used by Michael Jordan (or any of Tim's other professional clients for that matter). We have had a number of requests to review this book so here are our findings.

Jump Attack


The Jump Attack book suggests that program is based on the latest cutting edge training techniques. Looking at the program these apparently cutting edge techniques appear to be a hybrid version of complex training and EDT, where you perform an explosive weighted exercise, a jumping exercise, and finally an extended stretch. All sets are performed for time, not reps

Now, this is an interesting concept in theory but it is also basically wrong. Generally accepted training principles of specificity dictate that you should spend the majority of your training doing things that reflect the type of action you are trying to improve. If your goal is to improve your maximum vertical jumping ability you should generally focus on keeping your sets shorter and more intense.

Jump Attack completely throws this out the window for the first third of the program and prescribes working sets that go for much longer than jumping requires and as such is actually training a completely different energy system than that used for short, explosive, maximum effort actions such as dunking for example.

It is only in the last 4 weeks of the program that it starts to get closer to the mark of training for power when it cuts the time under tension down to 10 seconds. The other thing that I thought was interesting was the upper body work in the program. This included bench press, tricep extensions and bicep curls.

Now given the amount of endurance work in there, plus the upper body work, plus the bit of power work at the end I actually think that Jump Attack is a pretty good basketball conditioning program. Not a great jump program though.

Aside from the actual workouts themselves the rest of the advice such as the focus on a good warm up, the recovery, the emphasis on stretching, and the recognition of the importance of sleep is all spot on. I even liked the section suggesting doing drills on a mini trampoline and with your eyes closed to assist in balance and stability.


There is no customization of the workout to suit the individual needs of an athlete so it is in effect a cookie cutter program. As such for most people gains will stall after a while (if they are lucky enough to get them in the first place).

That said if you are a beginner it might be a good program for you to start out on as the exercises chosen are all pretty good and it could provide a nice introduction to some more serious strength and power training later on.


When I last checked it was still listed at about $40. Personally I feel that this is not great value for money for what the program is – which is a cookie cutter program with more than a few flaws.


The book itself is nicely presented. It has plenty of clear illustrations of the exercises, the actual plan, flawed as it is, is laid out nicely, the writing is easy to understand, and the books flows in a nice and upbeat manner. Even though I disagreed with the program itself, I still enjoyed reading the book.


Tim Grover is no doubt is a great trainer. The peripheral information outside of the workouts clearly demonstrates this. Also if he wasn't a great trainer the likes of Michael Jordan, Scottie Pippen, Kobe Bryant, and Dwayne Wade would not pay him the HUGE $$$$ to train them and quite frankly their performances on the court speak for themselves. Despite this, the Jump Attack workouts are unfortunately a poor reflection of what a good vertical jump program should be.

I know this is going to sound harsh, and I honestly mean no disrespect to the author, but with all the quotes from professional athletes in there, none of whom I am tipping used this program when they were training with Tim (if they did why would they pay him, why wouldn't they just use the book), it just seemed like he was trying to cash in.

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