Unlock Athletic Potential with JumpMetrics Pro: The Ultimate Jump Squat Training Tool

Triphasic Training Method 17


Have you ever wondered why there are no clear-cut answers or definitive guidelines for certain training methods? If you’ve had questions about how much weight to use for jump squats, you’re not alone. In this article, we’ll delve into the world of jump squats, the importance of finding the right training load, and how you can use a handy tool to determine the perfect load for your fitness goals.

Jump Squats and Training Loads:

Jump squats are a popular exercise used to improve various aspects of athletic performance. However, determining the ideal training load for jump squats has been a longstanding challenge. Many research articles have discussed the benefits of jump squats, but few have provided concrete recommendations on the right amount of weight to use.

The Need for Specific Training Loads:

Imagine you want to use jump squats to boost your speed, increase tendon quality, or muscular power. How do you know what weight to use for these specific goals? That’s where the Jump Squat Calculator comes into play. It’s a simple tool available for free on the Triphasic Training website that can help you determine the perfect training load.

Using the Jump Squat Calculator:

The Jump Squat Calculator is a user-friendly tool that simplifies the process of finding your ideal training load. Here’s how it works:

Visit the Triphasic Training website, where you’ll find the Jump Squat Calculator.

Please put your Hands-on Hip Vertical Jump Height and your Current Body weight into the calculator.


How to Do a Hands-on Hip Vertical Jump

Optimal Load for Different Training Goals

JumpMetrics Pro provides you with specific jump squat loading recommendations based on your training objectives:

Speed Training: If you’re focusing on speed and plyometrics, JumpMetrics Pro will recommend an optimal load. For example, if your athlete achieved a hands-on-hips vertical jump of 25 inches and weighs 185 pounds, the tool might suggest using 45 to 50 pound dumbbells.

Power Tendon Training: Athletes like basketball players who require power in their tendons can benefit from specific loading recommendations. For power tendon training, JumpMetrics Pro might recommend holding 95 pounds, divided between the dumbbells, for an athlete with a 30-inch hands-on-hips vertical jump and a weight of 250 pounds.

Power Muscular Training: If your athletes need to build strength and power, JumpMetrics Pro can guide you with recommendations like using 135 pounds for a muscular power-focused regimen.

If you don’t have the data for athletes’ vertical jump numbers with the hands-on-hip vertical jump and want to get started right a way, simply use the regular vertical jump number you have and subtract 10 percent from it. For instance, if the regular vertical jump is 20 inches, the hands-on-hip vertical jump number would be 18 inches, which you can then input into the calculator.

The calculator will generate a recommended training load tailored to the training quality you want to use in your Training Program.

Follow the prescribed training load to maximize your results in jump squat training.

Maximize your results in jump squat training.

When you’re using the jump squat tool recommendations in your workouts, there are some important things to keep in mind, especially if you want to improve your speed and muscle power. You usually want to do a small number of repetitions per set, like 3 to 5 reps to get the best results. If you do more than five reps with any weight, you might notice that your speed and power decrease a bit after three reps and drop even more after 5 reps. So, for high-quality training, it’s often best to stick to three reps and do more sets of those.

I use this approach with the jump squat calculator training all year round when I’m focusing on my training during the sports season, I like to mix things up by doing contrast workouts. If I’m in the phase of training where I’m working on power, I follow the recommended weights and loads suggested by the calculator for speed load training.

If I’m using this for improving my athletes endurance at work, which I don’t do very often, I’ve found that using sleds or running up stadium steps works better. In this case, instead of doing 3 to 5 reps for quality, I increased the number of reps to 8 to 12 to focus on building my work capacity.



In the world of fitness, it’s crucial to have a clear plan and specific guidelines to achieve your desired outcomes. The Jump Squat Calculator offered by Triphasic Training simplifies the process of determining your optimal training load for jump squats. Whether you aim to boost speed, enhance tendon quality and power, or increase muscular power output, this tool can help you on your fitness journey.

So, if you’ve ever questioned how much weight to use for jump squats, wonder no more! With the Jump Squat Calculator, you can confidently tailor your training to achieve your fitness goals effectively.

Start using the Jump Squat Calculator today and unlock the full potential of your jump squat workouts!