Content of the material
- Expert QA
- 4. Invest
- 4. Better Warm-Up Stretching
- 2. Tax Yourself
- 5. Consume More Anti-Estrogenic Foods
- College Students Holiday Gift Guide
- 8. Jumping From A Building
- 2. Plyometric Training
- Popular Plyometric Exercises for Basketball Players
- Two-Foot Ankle Hops:
- Slalom Jumps:
- Power Skipping:
- Rim Jumps:
- Drop and Freeze:
- Single-Leg Depth Jumps:
- 2. Publish Skyscraper Content
- 7. Authority Resource Pages
- 8. Check your Personal Care Items
The core principle behind investing is that you end up making more money than you spent. However, it is important to choose your investments wisely. There are plenty of places for you to sink your money into, but figuring out which one of these will result in you profiting is difficult.
Real estate is sometimes a good investment, but it is expensive. Investing in the stock market does not have to be expensive, but it can be risky and unstable. A 401K is a wise investment that you should invest in, but it can depend on how well the business you work for is doing. There are plenty of factors to consider when investing, so make sure you think about it rationally. Talk to experts or friends who are experienced in investing before making a decision.
4. Better Warm-Up Stretching
Vertical Jumping is a very dynamic movement that puts a lot of stress on your muscles, tendons, and joints. It is therefore very important to be properly warmed-up before starting to perform high-intensity training. This warm-up will not only improve your performance but also reduce the risk of injuries significantly.
Make sure that you start with a general warm-up that gets your blood flowing and elevates your heart-rate. You could just dribble the ball around the court, drive on a bike or run on a treadmill. The ideal warm-up exercise for vertical jump training is probably the Skipping Rope – it works out your whole body, especially the muscles relevant for the vertical jump. Get yourself a great jump rope with 90-degree ball bearing aluminum handles like this one, and general warm-up is a lot of fun all of the sudden!
After the 5-10 minutes of general warm-up, you want to move to the specific warm-up. The role of this part of the warm-up is to activate the central nervous system and prepare the body for the specific movements which are to come. For jump training, good specific warm-up exercises would be tuck jumps or power skipping. Before a lower body strength training workout, squat jumps or box squats are great preparation.
The role of stretching is a bit contradictory. You want to have a decent level of flexibility and range of motion to ensure fluid motion and prevent injuries. But scientific research has also shown that long static stretching before a plyometric workout can actually hurt your results because you lose elasticity in your muscles and stability in your joints.
Therefore, you should focus on dynamic stretching before your workouts. Dynamic stretching focuses on using momentum to putting your body through the whole range of motion of upcoming exercises. Examples of such exercises are forward lunges, backward lunges, knee to chests, toe touches, lateral leg swings, straight leg swings, hip rockers and much more. Check the Youtube Video for an example of a dynamic stretching warm-up.
Best Full-Body Warm Up Routine
2. Tax Yourself
The concept of saving money is not a new one. However, it is extremely easy to “dip into your savings” when you want something badly enough. The key to accomplishing your goal of amassing wealth is to actually try and save money.
A different way of looking at your savings is to view them as taxes. Once you pay your taxes, you never get the whole amount back. Treat your savings the same way. Set money aside in a savings account or transfer it to a totally separate account where you cannot touch it. Treat your savings like money that you will never get back, until the day that you get it all back at once.
5. Consume More Anti-Estrogenic Foods
There’s a handful of foods that have anti-estrogenic effects in the body.
They work either by blocking estrogen from binding the receptors or by acting as aromatase enzyme inhibitors and thus reducing the peripheral conversion from testosterone to estrogen.
White button mushrooms are a good example of food that does both24, olive oil and oysters can inhibit the aromatase enzyme25,26, citrus fruits contain naringenin and apigenin which naturally block estrogen and aromatase27, the ellagitannin-derived compounds in pomegranates can block estrogen receptor binding28, and dark pigmented berries have calcium-D-glucarate which binds estrogen from the gut and helps the body remove it29.
Including the above foods into your diet (as well as avoiding phyto and mycoestrogens) can do wonders for your hormonal health.
College Students Holiday Gift GuideEven starving college students need quality cannabis gear. This list provides a full range of must-haves for the most studious consumers on your holiday shopping list.
8. Jumping From A Building
Jumping from a tall building is a deadlier choice than jumping off a bridge assuming that you can find a tall enough building (you need to find at least a 130 feet tall bridge to kill yourself, yet jumping from a 50 feet tall building will produce a higher death rate). This isn’t a fool proof way to die either. If you are slowed down by a tree or an awning, or fall in a dumpster, bushes and land on your feet, there is a small chance that you will get hurt badly but survive the impact. One way to alleviate this problem is to find a skyscraper but those really aren’t available outside of big cities like New York or Chicago. That’s why we placed “jumping from a building” at the 9th spot in our 10 easiest painless ways of killing yourself quickest list.
The next item in our list is also asserted by several people to be painless, but we strongly disagree.
BABAROGA / Shutterstock.com
2. Plyometric Training
Plyometric training has become immensely popular in recent years and today the term is often used synonymously with vertical jump training.
The purpose of plyometric training is described as follows:Definition of Plyometrics:
Plyometric exercises teach muscles to reach maximum strength levels in as short a time as possible.
If you want to improve your vertical you need to be able to activate your strength within a very short time frame – and plyometrics are the perfect way to learn this skill!
The most well known vertical jump training program that relies heavily on plyometric exercises to achieve goal astonishingly quickly is Vert Shock:Vert Shock
Promises 9-15 inches improvement during the 8-week program Advanced plyometric exercises that don’t require a gym or weightlifting experience
I did it myself and was able to do powerful two-handed dunks after 8 weeks (at 6’0″). You can see a time-lapse video of my progress hereDownload Vert Shock
Popular Plyometric Exercises for Basketball Players
In the following paragraphs, I will present five plyometric exercises ranging from low-intensity plyometric exercises suitable for beginners to more advanced movements that require a decent level of strength and coordination. These exercises will have a big impact on your vertical and make you jump a lot higher in just a few weeks of training!
Two-Foot Ankle Hops:
Stand with your feet shoulder wide apart and hop continuously only using your ankles. Make sure that you don’t bend your knees and that you extend your ankles to the full range of motion during each jump. Also, try to limit the ground contact time to the absolute minimum. This is a great exercise to develop quickness in your feet.
Two Foot Ankle Hops Lukasz Lojas
This exercise is also often called “line jumps” because you draw a line on the ground and try to hop from one side to the other as fast as possible. Keep your core stable and look for very quick ground contacts, jump height is NOT important in this exercise. Every hop counts as a repetition and you can do this exercise staying in the same spot or moving slightly forward as shown in the video.
Vertical jump training – Line hops
Power Skipping is a great exercise training the explosiveness off of one leg. The goal is to jump as high as possible of alternating legs while keeping a slow jog forward. While doing the exercise focus on driving the knee of the off-leg as far to the chest as possible. This exaggerated movement will improve the power of your leg swing and your one-leg vertical.
Place yourself under a basketball rim an try to tap the rim with your hands. After landing, immediately bounce back up and try to touch the rim again. If you can’t reach the rim you can use the backboard or do the drill in front of a wall trying to reach the highest point possible. Focus on minimal time spent on the ground, stop as soon as the jumps get significantly lower.
Drop and Freeze:
Step off a box that is around 18-24 inches high. Make sure to land on both feet simultaneously with your knees bent and try to stop any momentum immediately. This is a great exercise for weaker athletes that are not yet used to high-impact plyometric exercises. It prepares the body to better coordinate the high forces during landing and prepares them for real depth jumps.
Depth Jump Landing and Depth Jump
Single-Leg Depth Jumps:
Single leg jumps should only be done by experienced athletes and the height of the box should be chosen carefully. The athlete drops off the box like in a regular depth jump, but lands on only one foot. After the landing, the athlete tries to explode back up as quickly as possible. Make sure that your knee doesn’t buckle and that the center of gravity remains over the jumping leg. As an added difficulty, add a box to jump onto.
Exercise of the Month: Single Leg Depth Jumps
2. Publish Skyscraper Content
I’ve used “Skyscraper” content to build backlinks from authority sites like Entrepreneur.com:
And I even got an editorial link from the GoDaddy blog:
Yup, you’ve probably noticed that they’re all linking to the same piece of content: SEO Tools: The Complete List.
Well, my list of SEO tools is a piece of “Skyscraper” content.
And that page has generated 7.76K total backlinks.
But more important than that, as you just saw, many of those links are quality backlinks from authority sites.
The question is:
How can you do the same thing?
Here’s the step-by-step process:
First, find a piece of content in your industry that’s already performed well (in terms of backlinks).
The easiest way to do that?
A simple Google search.
Just search for your keyword…
…and check out the first page results:
As you know, backlinks are a super important Google ranking signal.
So if a page is ranking on the first page, lots of people have probably linked to it.
That’s step #1.
Next, create a piece of content that’s 5-10x better than what you just found.
For example, I noticed that most of the SEO tools lists out there were pretty short.
So I decided to create something that was 10x better.
Unlike most other lists of SEO tools, my post contained every tool on the market (170+ tools).
Was this piece of content easy to make? Nope!
But it was worth it. To date, my SEO tools list has been shared on social media 20,777 times…
…and has backlinks from over 1.08K different domains:
Finally, promote your “Skyscraper” content.
This is key.
Yes, a piece of Skyscraper content already puts you ahead of your competitors.
But to get the most out of your content, you need to actively promote it.
There are a million ways to promote your content.
So let me show you one quick strategy that works really well for Skyscraper content:
Promote to people that you mention in your post.
For example, I emailed all of the tools that I mentioned in my Skyscraper post. Here’s the exact script that I used:
And because I wasn’t pushy or spammy, most people were more than happy to share my content on social media (some of them even linked to it):
7. Authority Resource Pages
Resource pages are a link builder’s dream.
Why? They’re pages that exist solely to link out to other sites.
Here’s an example:
And here’s an example of a link that I built from a resource page a while ago:
You might be wondering
“OK, that’s great. But how can I get links from resource pages”?
Like every strategy in this post, I’ll walk you through the step-by-step process:
First, you need to find resource pages.
These can be tricky to find. Very few people call their resource page a “resource page”.
Instead, people tend to describe their pages with terms like:
So to find these pages, you just need to search for these terms… plus a keyword.
For example, let’s say you just published an article about link building.
You’d do a Google search using this keyword:
And within 5 seconds I found this massive list of link building resources:
Second, now that you’ve found a resource page, it’s time to reach out and (nicely) ask for a link.
Here’s the email script that I recommend:
I was looking for some articles to read about [You Topic] today, when I stumbled on your [Resource Page Title].
Anyway, I noticed that you have a section on your resource page dedicated to [Your Topic]. I actually recently published a massive guide on that same topic. It might be worth adding to your page.
Thanks and have a great day!
Regards, [Your First Name]
To be clear:
This script is just a starting point.
The more you personalize your outreach emails, the more links you’ll get.
But his proven script is a proven outline that you can start with.
8. Check your Personal Care Items
Many store-bought personal care items like moisturizers, soaps, shampoos, and sunscreens are loaded with estrogenic chemicals.
These are commonly called environmental estrogens or xenoestrogens. To be one, a compound has to share enough structural similarity with estrogen to activate the estrogen receptors.
The Bisphenol A and phthalates as mentioned above are the primary xenoestrogens in plastics, but when it comes to personal care items, parabens (methyl-, butyl-, ethyl-, propyl-, heptyl-, etc) are the most known ones with estrogenic testosterone lowering properties41–43.
Parabens are not the only xenoestrogenic offenders in personal care items, which is why I recommend that you read my earlier more detailed posts about antiandrogens and personal care item xenoestrogens.