Protocol · Sports Performance
Jumping Performance Enhancement Protocol
Creatine Monohydrate and Caffeine are the core of this stack, with 3 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Jumping Performance Enhancement.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
5 supplements · none graded yet
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine Monohydrate | Amount listed: Loading: 20 g/day for 5–7 days, then 3–5 g daily maintenance | Increases phosphocreatine stores for explosive power; improves vertical jump
| Not graded yet | ||
| Caffeine | Amount listed: 3–6 mg/kg body weight 30–60 minutes before performance | Enhances neuromuscular performance and power output | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3–6 g daily in divided doses | Buffers muscle acidity; may support repeated jump performance | Not graded yet | ||
| Citrulline | Amount listed: 6–8 g citrulline malate 40–60 minutes before exercise | Increases nitric oxide; may support blood flow and power output | Not graded yet | ||
| Protein (Whey) | Amount listed: 1.6–2.2 g/kg/day total protein; 20–40 g post-training | Supports muscle protein synthesis and recovery for training adaptations | Not graded yet | ||
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How this protocol works
In plain language
Jumping performance depends on lower body power - the ability to generate force quickly. This is crucial for basketball, volleyball, track and field, and many other sports.
KEY FACTORS:
- Leg strength (squats, deadlifts)
- Rate of force development
- Stretch-shortening cycle efficiency
- Body composition (power-to-weight ratio)
- Technique
TRAINING PRIORITIES:
- Plyometrics (jump training)
- Strength training (squats, lunges, deadlifts)
- Olympic lifts (cleans, snatches)
- Core stability
- Proper landing mechanics
PERIODIZATION:
- Build strength base first
- Progress to power training
- Peak with explosive plyometrics
- Adequate recovery between sessions
NUTRITION:
- Adequate protein for muscle development
- Sufficient calories for training demands
- Hydration
- Pre-workout nutrition timing
SUPPLEMENTS:
Creatine* is the most proven supplement for power.
Caffeine* acutely enhances jump performance.
Training* is far more important than any supplement.
TESTING:
- Vertical jump (standing, approach)
- Broad jump
- Single-leg hop tests
Expected timeline: Creatine benefits within 2-4 weeks. Caffeine works acutely. Training adaptations require consistent work over months.