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Jump Attack: The Formula for Explosive Athletic Performance
Tim Grover began training Michael Jordan in 1989, and since then hundreds of elite athletes have turned to Grover to become stronger, faster, and more powerful, both physically and mentally. From increasing Michael Jordan's vertical leap to keeping Kobe Bryant and countless other superstars in peak physical shape, Grover's methods have made the best even better, year after year.
In Jump Attack, Grover shares his revolutionary fitness bible. This three-phase, twelve-week programme has been completely updated with new exercises and workouts as well as cutting-edge exercise science and information on nutrition, longevity, injury prevention and more. Devised for explosive performance in any sport, this challenging workout pushes athletes out of their comfort zones, and allows anyone to achieve results that were once only available to elite athletes. Jump Attack provides a complete plan for training like professional athletes.
In Jump Attack, Grover shares his revolutionary fitness bible. This three-phase, twelve-week programme has been completely updated with new exercises and workouts as well as cutting-edge exercise science and information on nutrition, longevity, injury prevention and more. Devised for explosive performance in any sport, this challenging workout pushes athletes out of their comfort zones, and allows anyone to achieve results that were once only available to elite athletes. Jump Attack provides a complete plan for training like professional athletes.
272 pages, Paperback
First published June 1, 2000
139 people are currently reading
902 people want to read
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Displaying 1 - 21 of 21 reviews
December 31, 2018
I did it but vertical didn't increase as much as hyped at all. Overrated. lots of pain I went through and my main goal was to jump higher. i did gain muscle, obviously some work outs were so long and tough it took 2 hours. which is probably counter-productive but I kept believing. One reason may be probably because the pictures and instructions for the workouts need to be to the T. And sometimes it's like ahhh, I'm an athlete but not an olympic athlete trainer; all the work outs are specific, with a cheesy photo / drawing. Just says pay attention to the detail but then there's not much detail. It's the 21st century, a couple videos would have been helpful.
August 1, 2018
Crazy, touph workout but unbelievable athleticism results
March 30, 2015
Tim Grover was Michael Jordan's famed trainer during his playing days. It was inevitable that I purchase this book and try out the renowned strength and conditioning program. It was one of the more challenging programs I have ever been on and it gets you results. I highly recommend this book to any athlete looking to improve their conditioning, strength and athleticism.
February 9, 2015
A great book and if you do the workouts diligently and listen to what Tim has to say you will increase your vertical and overall explosiveness greatly. I saw a noticeable difference by the end of it and has definitely helped me in all areas of my game.
May 7, 2017
Grover’s claim to fame is simple.
He is Michael Jordan’s personal trainer. That’s it. But that is enough.
His relentless pursuit of excellence mirrors that of MJ. The same work ethic that built the world’s greatest basketball player. Jordan was relentless in every single aspect of his training regimen and Grover’s book talks about the system that he used to keep Jordan flying for so many years.
There is nothing exactly mind blowing here and it’s value is in making an athlete more explosive. What I found interesting is how he goes about doing that. You won’t find tons of explosive drills in this book. Grover seems to favor methods like holds and pumps (long, slow concentric phase). It makes sense that for athletic longevity you would avoid too much explosive and plyometric training.
Although it makes sense, it is not commonplace to find athletes doing much holds and pumps. It is much more common to find athletes doing an excessive amount of jump training, to the detriment of their actual explosiveness. Some CrossFit workouts actually require upwards of a 150 box jumps, which will hurt an athlete over time.
The hidden value in this book and one that makes it noteworthy is Grover’s rules for relentless training. The same guiding principles that Jordan used every single day. Nothing compares to a commitment to excellence; show up, work hard, crave the results, and get comfortable being uncomfortable.
Worth noting is Grover’s follow up book fittingly titled Relentless: From Good to Great to Unstoppable.
View more of my reviews of other workout books at:
r/Tony
He is Michael Jordan’s personal trainer. That’s it. But that is enough.
His relentless pursuit of excellence mirrors that of MJ. The same work ethic that built the world’s greatest basketball player. Jordan was relentless in every single aspect of his training regimen and Grover’s book talks about the system that he used to keep Jordan flying for so many years.
There is nothing exactly mind blowing here and it’s value is in making an athlete more explosive. What I found interesting is how he goes about doing that. You won’t find tons of explosive drills in this book. Grover seems to favor methods like holds and pumps (long, slow concentric phase). It makes sense that for athletic longevity you would avoid too much explosive and plyometric training.
Although it makes sense, it is not commonplace to find athletes doing much holds and pumps. It is much more common to find athletes doing an excessive amount of jump training, to the detriment of their actual explosiveness. Some CrossFit workouts actually require upwards of a 150 box jumps, which will hurt an athlete over time.
The hidden value in this book and one that makes it noteworthy is Grover’s rules for relentless training. The same guiding principles that Jordan used every single day. Nothing compares to a commitment to excellence; show up, work hard, crave the results, and get comfortable being uncomfortable.
Worth noting is Grover’s follow up book fittingly titled Relentless: From Good to Great to Unstoppable.
View more of my reviews of other workout books at:
r/Tony
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March 22, 2025Will update with a review if I ever do the program. I was big on jump training and plyos when I was in middle and high school playing basketball - I tried a few different programs and bought this book, though I never actually did the program. I like that there's a heavy focus on isometrics and strength training rather than plyos - some plyo-only training programs I did as a eighth grader / freshman hit my unmuscled knees real hard and I was suffering miserable patellar tendonitis for the rest of high school (I WAS slamming that shit as an eighth grader though, don't get it twisted. Shoutout VertShock). Going to start doing at least the leg days for the rest of my Thailand trip -- I really want to get my stability / balance / posture in check and I think this program being really hip/glute/ab focused will be great for that.
Tim Grover is a funny guy to read. I had his first book, Relentless, back in high school. Was one of my basketball bibles -- I read that thing religiously. All about self-improvement and a killer mentality and that corny sports motivation stuff. Imagine training Jordan / Kobe / Barkley... what a career. Would assume this guy knows what he's talking about -- will update with rating if I actually go through with it.
Tim Grover is a funny guy to read. I had his first book, Relentless, back in high school. Was one of my basketball bibles -- I read that thing religiously. All about self-improvement and a killer mentality and that corny sports motivation stuff. Imagine training Jordan / Kobe / Barkley... what a career. Would assume this guy knows what he's talking about -- will update with rating if I actually go through with it.
December 3, 2023
A lot of this book was spent discussing the mindset and the reason to stick to the program. The major drawing factor about getting into this book was that this was the trainer that some absolute basketball legends trusted (Michael Jordan and Kobe Bryant). Their longevity is something to consider and the most practical thing to do when trying to figure out how someone great does what they do, is to look at their habits. When it comes to sports, I think what a person does to become successful is more easily followed than say a person in business or politics since the playing field in sports is mostly level; a person's performance is directly related to their sporting results and how the winner is judged is straightforward whereas with the other aforementioned (business, politics) the measurement of success is a lot more nuanced. I'm going to implement some of the practices into my current training and see what happens.
November 13, 2017
Can be life changing!
I finished reading Relentless yesterday, and then read through this one at one sitting (with many breaks in between to just think).
I recommend that anyone who reads this read relentless first to better understand the mindset that Tim Grover is talking about. Once you read that book, you'll understand and appreciate the advice in this book far better.
I also recommend that you read this book from start to finish, taking notes as you go along and highlighting this sentences that you feel are important to you. Understanding the overall message first is important (especially chapters 8 and 9). Re read the book if you can for the philosophy to better imprint itself.
Then follow the exercise schedule as instructed.
I finished reading Relentless yesterday, and then read through this one at one sitting (with many breaks in between to just think).
I recommend that anyone who reads this read relentless first to better understand the mindset that Tim Grover is talking about. Once you read that book, you'll understand and appreciate the advice in this book far better.
I also recommend that you read this book from start to finish, taking notes as you go along and highlighting this sentences that you feel are important to you. Understanding the overall message first is important (especially chapters 8 and 9). Re read the book if you can for the philosophy to better imprint itself.
Then follow the exercise schedule as instructed.
April 15, 2022
I am not sure why week 2 and 3 in the fullbody workout are 30 seconds more then the previous week. This is too hard for some the pullup. Also the 10 reps cannot be done in a fast and explosive way unless you are a really good athlete. He also says in the book you need to pay attention to details but there are no good pictures or even videos about the excersices so you are just guessing sometimes. But overall I liked the workout in a way it helped me with my explosiveness but I hated to do week 3 of the fullbody days.
First full cycle: gained 6cm in my jump and I feel faster and more explosive
First full cycle: gained 6cm in my jump and I feel faster and more explosive
January 24, 2021
Very tough program. The first week of each cycle is murderous.
Overall the principles are very modern despite being written 6 years ago. Triphasic approach with isometrics in phase 2. French contrast in the last phase. Hip dominant stretches.
Overall the principles are very modern despite being written 6 years ago. Triphasic approach with isometrics in phase 2. French contrast in the last phase. Hip dominant stretches.
May 11, 2022
If you compete on any level at any sport do yourself a favor and do this program pre-season. You will get a competitive advantage through big gains in overall explosiveness and strength. It’s challenging but worth it.
January 29, 2025
A good instructional book by the personal strength trainer of the basketball GOAT Michael Jordan , for anyone who needs a vertical jump program. Good for both beginners and advanced level. Some outdated information but can be a good place to start.
January 10, 2020
Good old school and effective
As stated above it is an old school based workout that has been very effective for me and is similar to workouts do one in the past also
As stated above it is an old school based workout that has been very effective for me and is similar to workouts do one in the past also
May 18, 2021
This was amazing. Learned and gained so much.
September 8, 2022
Thought to get more knowledge. It is more of a workout program that is actually really thought. Not sure this is best way to train, especially if you are a beginner
June 30, 2016
Tim Grover is the former trainer of arguably the GOAT (Greatest Of All Time), Michael Jordan. This book prepares readers to recognize his influence and then try and utilize his unique training techniques. There are a LOT of people trying to increase people's vertical jump. However, Grover's goal is quite different. He wants to create better overall athletes. In other words, he's not as concerned about being able to stand and jump once higher than everyone. No--his main desire is to train you be able to jump high, land, and then spring back up in any direction the ball goes (similar to game situations). It's all about explosiveness, quickness, and speed.
Throughout the book he spends significant time to prepare the minds (mental toughness) of those who yearn to follow his workout. He often explains our leg muscles like rubber bands. We've got to work on stretching them out and then shorten them in order to develop this explosiveness.
There are three main phases in this workout that he calls 1)Fire, 2)Force, and 3) Flight. He constantly tells people to not give up even though they are going to want to. It's basically a 3-month workout. Each Phase is a month long. You work out for three weeks, and then rest a week (from weights, not playing the game). Once you are finished with the three phases, he says some people will see greater improvements than others, but he encourages people to take a rest of two weeks and then complete it again. Repeating the program is where athletes will see the greatest results.
The book includes pictures and descriptions of all workouts. It also includes chapters on Fuel (eating healthy), Trainer's Room (dealing with injuries), Results (trusting him and the long term focus), and the Maintenance Phase (continuing on after completing the initial 90 days).
He is a very tough trainer that demands people's best, which I highly respect. I have spoken to a couple of my players who are trying it out this summer--it will be exciting to see how it goes! I just didn't like some of his language in the book--I think it could have been avoided.
Throughout the book he spends significant time to prepare the minds (mental toughness) of those who yearn to follow his workout. He often explains our leg muscles like rubber bands. We've got to work on stretching them out and then shorten them in order to develop this explosiveness.
There are three main phases in this workout that he calls 1)Fire, 2)Force, and 3) Flight. He constantly tells people to not give up even though they are going to want to. It's basically a 3-month workout. Each Phase is a month long. You work out for three weeks, and then rest a week (from weights, not playing the game). Once you are finished with the three phases, he says some people will see greater improvements than others, but he encourages people to take a rest of two weeks and then complete it again. Repeating the program is where athletes will see the greatest results.
The book includes pictures and descriptions of all workouts. It also includes chapters on Fuel (eating healthy), Trainer's Room (dealing with injuries), Results (trusting him and the long term focus), and the Maintenance Phase (continuing on after completing the initial 90 days).
He is a very tough trainer that demands people's best, which I highly respect. I have spoken to a couple of my players who are trying it out this summer--it will be exciting to see how it goes! I just didn't like some of his language in the book--I think it could have been avoided.
June 15, 2023
Okay, I read this book exclusively because of the routine found in it. I took away some other useful stuff like the mental aspect needed to push yourself to improve your physical abilities and even a loose structure or “mindset� to eating enough in order to keep your body “fueled� as the author calls it. Anyways, not a five star because it was not entirely useful and Grover just doesn’t shut up about training Michael Jordan or Kobe Bryant.
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September 12, 2014Great detail on workouts and reinforces relentless
January 5, 2015
This is a great book for exercises to become more athletic, agile, and jump higher. The exercises are challenging, but not overly complex. They also don't take a bunch of extra equipment.
March 21, 2016
Seeing some great results only after two weeks on this program. Can't wait to see what 3 months will bring.
January 11, 2018
Re-read
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