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Jump Attack: The Formula for Explosive Athletic Performance, Jumping Higher, and Training Like the Pros (English Edition) par [Grover, Tim S.]
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Jump Attack: The Formula for Explosive Athletic Performance, Jumping Higher, and Training Like the Pros (English Edition) Format Kindle

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Jump Attack



Near the end of Michael Jordan’s career with the Bulls, he agreed to allow a camera crew to follow him around for a documentary on his last season in Chicago.

Early one morning—it was still dark outside and Michael’s kids were still asleep—the crew came to his house for a rare glimpse into his private gym where I trained him.

The complete video has never been released, but I can tell you how it began:

The cameraman noticed a poster on the wall, a classic shot of MJ soaring through the air, with the caption “HOW DOES MICHAEL FLY?” He zoomed in on the poster, then turned the camera to Michael and asked him:

“How do you fly?”

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 Michael’s 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 he’s superhuman. But I see it as an insult, because it suggests he didn’t 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 else’s 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. That’s 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. 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 Michael’s 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 doesn’t 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 training—the “secret” to Michael’s explosiveness and his ability to take flight—became the basis for Jump Attack.

The first version of this book was created in 1990, when Michael was doing a lot of camps and clinics and everyone kept asking him, “How do you jump so high? 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 didn’t just show up and look good—he 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 they’d 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, that’s a whole lot of days you’re not working those muscles properly. For us, not acceptable. So we stayed with our workout schedule regardless of the game schedule. It became part of his game preparation; just like you eat a certain way on game day, you train a certain way on game day.

Bottom line: You can’t get extraordinary results from an ordinary workout.

And if you’re thinking, “Sure, it worked for MJ, how hard can it be to make MJ look good?” think again. 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 he’s 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 you’re dealing with the greats—and I’ve been fortunate to train many—the room for improvement is so small that we’re constantly looking for the slightest edge, the tiniest detail or adjustment that will give them the advantage. So Michael’s 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 didn’t print more.

Then one day I got an email from a young basketball player saying he found the book on eBay for $1,000. 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 had evolved since we released the original Jump Attack more than twenty years ago, I was still using the same core concepts with my clients, and they were still getting the same explosive results and increased athleticism. 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. From Michael Jordan to Kobe Bryant to Dwyane Wade and so many others, this works.

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 don’t have to think about what you’re supposed to do, your body just knows. By tweaking the exercises in small ways—something as simple as elevating your heels or changing the leg position of a lunge, for example—we can attack the small muscles that most programs completely ignore. I enhanced the program to work all the different muscular contractions—isometric, concentric, eccentric—as we work through every phase of developing explosiveness. 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 all-new Jump Attack.

The core concept of the book remains the same—we’re still using the exclusive sequences I use with every one of my pro athletes—but the entire program has been updated to give you state-of-the-art training for unprecedented results. If you’re one of the hundreds of thousands of athletes who worked out with the original Jump Attack, you will discover that this program contains entirely new exercises and challenges. If you’ve never tried this program at all, believe me, you are about to experience something completely unique, train like you’ve never trained before, and see improvements you probably thought were impossible.

Jump Attack is a total-body workout—lower body, upper body, and the entire core—that delivers measureable improvement. From the world’s 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 it’s never an option to stay in the same place, feeling good about what they’ve done, content to be where they are. It should be no different for you; no matter what level you’re at, you can always go higher, and this program will take you there. It’s 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.

I’m going to ask of you the same thing I ask of all my clients: Do the program exactly as I’m giving it to you and give your maximum effort.

That’s it. If you can do those two things, here’s what you’ll get in return:

• Explosive athleticism for improved performance

• Increased vertical jump, muscle mass, power, speed, and agility

• A tighter, leaner physique

• Mental toughness and endurance

• Effective rest and recovery

• Nutritional guidelines for improved performance

• Injury prevention

• Improvement in your overall ability

Jump Attack works because it takes challenging moves, combines them in a specific order to maximize results, and tests your ability to push yourself to new levels. This is not a weight training program; the goal is not to see how much you can lift. The goal is to train your muscles for maximum explosive force. If you want a bodybuilding program for beach muscles, look elsewhere. You’ll definitely develop muscle tone, but we’re going for overall athleticism, not just great biceps. And it’s not a weight loss program: You might drop weight if you have weight to lose, but that’s a by-product of the workout, not the goal. I don’t want skinny athletes, I want strong, explosive athletes. You might actually put on weight as you put on muscle. I expect you to eat like an athlete so you can build the muscles you’re going to need to perform at your maximum ability in any sport or activity.

This is a program designed for athletes who are committed to seeing how high they can go, and are willing to make the commitment to find out. Are you ready to get serious about your body, and discover what you’re capable of achieving? Are you comfortable being uncomfortable? If you’re serious, if you’re ready to change your body and your game, if you’re committed to showing up and doing the work, you’re on a journey that will set you apart from the competition and take you places you never imagined.

It works. This is how my pros do it. If you want to become more explosive, stronger, and faster, if you want to jump higher and improve your overall athletic performance in any sport, this is exactly how we do it today: the difference between jumping and taking flight.

This is how the best get better—and you will too.

Revue de presse

“Tim Grover has proven himself to be highly skilled in sports performance enhancement. I consider him to be SECOND TO NONE in his knowledge of sports training, and an invaluable part of my training program. Tim is a take-charge person with a deliberate, energetic, and enthusiastic technique." (Michael Jordan)

“If you took the guys who trained Secretariat and Man o War, combined them into one barbarian, that’s Tim Grover training Michael Jordan and me. I’ve never felt better.” (Kobe Bryant)

“The guys who come to Tim know he can take them to the next level. I have unbelievable trust and faith in him. I never know what’s coming, and that’s the great thing, he keeps me on my toes and I’m going to do anything he tells me to do because I believe in him.” (Dwyane Wade)

“Tim Grover is one of the top basketball training minds in the game today. His methods and the ATTACK program are key ingredients to success on any level. He is the best in the world.” (Charles Barkley)

"In all the yearsthat I coached, inspired and trained world class athletes there was no betterresource to collaborate with than Tim Grover." (Pat Riley, 8-time NBA champion and NBA Hall-of-Fame coach)

“Tim Grover has proven he ranks at the top of the list in training and motivating the world’s greatest athletes, continually updating and researching the techniques necessary to train athletes in their specific sports. I only wish he was around when I was playing, he would have extended my career by helping to prevent injuries.” (Doug Collins, Head Coach of the Philadelphia 76ers)

“For the past two decades, Grover has been recognized as the "Trainer to the Pros" and one of the top sports performance specialists in the world.” (The New York Times)

“Grover’s empire caters to NBA royalty.” (ESPN)

Détails sur le produit

  • Format : Format Kindle
  • Taille du fichier : 2382 KB
  • Nombre de pages de l'édition imprimée : 273 pages
  • Pagination - ISBN de l'édition imprimée de référence : 1476714401
  • Editeur : Scribner; Édition : New Rev (3 juin 2014)
  • Vendu par : Amazon Media EU S.à r.l.
  • Langue : Anglais
  • ASIN: B009R4KNMU
  • Synthèse vocale : Non activée
  • X-Ray :
  • Word Wise: Activé
  • Composition améliorée: Non activé
  • Moyenne des commentaires client : 5.0 étoiles sur 5 1 commentaire client
  • Classement des meilleures ventes d'Amazon: n°59.049 dans la Boutique Kindle (Voir le Top 100 dans la Boutique Kindle)
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Format: Format Kindle Achat vérifié
Excellente préparation mais très difficile. À suivre sans regrets ! Les résultats sont au bout des 12 semaines si vous tenez mentalement et surtout physiquement.
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Commentaires client les plus utiles sur (beta) 4.5 étoiles sur 5 37 commentaires
7 internautes sur 8 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Great book! Highly recommended! 8 novembre 2014
Par DK Thompson - Publié sur
Format: Format Kindle Achat vérifié
My 13-year old son has been working on Phase I for the last two weeks. This is a grown man's workout! We've scaled it down for him in an effort to build his strength up and develop that mental toughness. He has experienced dramatic improvements in strength - doing push-ups with ease and feeling much stronger in his base. His confidence has grown. I detect an inner strength in him as he goes about his teenage life. I highly recommend this book!
5 internautes sur 6 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Good program and book 11 octobre 2014
Par Ben1218 - Publié sur
Format: Broché Achat vérifié
The program is easy to read and is laid out nicely in the book. Its a 12 week, 3 phase program that contains lots of lifting, plyos, core, and bodyweight movement. Tim Grover did a nice job with developing this program and all his pros use it.
2 internautes sur 2 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Buy this if you are trying to jump higher 15 juillet 2014
Par Marky Marc - Publié sur
Format: Broché Achat vérifié
These workouts are tough and challenging. There is a great schedule and pictures that detail all of the workouts. Excellent book especially if you are trying to be a better jumper and better basketball player
3 internautes sur 4 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Tis is a powerful tool for athlete who have the ... 3 août 2014
Par Tiziano Vercellino - Publié sur
Format: Format Kindle Achat vérifié
Tis is a powerful tool for athlete who have the crewing to become "cleaners" . If you desire to achieve the maximum and dream of the impossible this book is your bible! But if you think that you are already doing enough then do not bother because you are not ready to give whatever it takes to achieve your dreams.
4.0 étoiles sur 5 It Works. 27 avril 2016
Par Amazon Customer - Publié sur
Format: Broché Achat vérifié
An intensive, 12 week program based on a series of stretches and exercises (some plyometric, some with weights) intended to replace standard weight training and address athletic performance. While the author rejects the concept of "vertical jump" per se, it's clear from the title what one of the goals is. Grover stresses the importance of improvement in explosiveness in all planes of movements related to a sport, not just vertical jump. He also covers the importance of rest periods between periods of intense training (the 12 weeks are actually 3 separate 3 week training periods followed by a week of rest), and the need for good diet and sleep habits in order to get maximum results from his program. The exercises in the book are clear, and it's nicely illustrated with photos and good descriptions of each exercise. Some are easy, some are difficult, and a few, like the held lunges, are impossible at first. The author mercifully includes workarounds in order to give the trainee the full benefit of each exercise regardless. Yes, you can replace ability with determination.

I'm a middle aged man interested in becoming a stronger snowboarder, and I had pretty much plateaued on weight training, cycling and running. This book looked appealing (hell, the exercises look perfect for snowboarding!) and I bought it. I started the program and made it through the first 3 week training period (three times!) before responsibilities and injuries interrupted the cycle. Even so, I have to admit that it really helped with my general athleticism and actually did improve my riding. I also saw improvement in my vertical jump. It's not hard to imagine that if I had been able to complete all 12 weeks consecutively there would have been much better results. I'm pretty much sold on Grover's regimen, and will start up again as soon as I see a 12 week (or even 3 week) window to train. Apparently, so are many others, including Michael Jordan and Kobe Bryant -- which the author doesn't let you forget.

I would not hesitate to recommend the book, and the program, to a young athlete (or a pro athlete) committed to becoming better at any sport which demands explosive movement. For an older man (or woman) who is already training, but not a pro athlete, Grover's book still provides a useful outline for the sort of training needed to overcome plateauing, and make it to the next level.
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