Jumping high...

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  1. #1
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    Jumping high...

    I already said that im baller and i want to jump high, very high. Next month will be a year since i started practising vj. My vertical from standing is 30 inches and from run up 35 inches, Right now im doing vertical jump bible, next week im starting last phase

    Workout A:
    Squat 4x4
    ¼ squat 2x4
    Leg curl 4x5
    Calf raise 4x15

    Workout B:
    Deadlift from blocks 4x4
    Regular Deadlift 2x4
    Dumbell lunge 3x8
    1-leg calf raise 3x20/leg

    My question is what after that , i think, i will got a lot more power in my legs than before, right now can do squat 4 times with 275 pounds, but my upper body is weak i can lift 5 times 99 pounds from bench press, if i get stronger in upper body, will that have effect on vj. i mean will it increase, or i should focus on getting super fast twitch muscles in legs ?

    Hope i don't get you confused, because i'm already confused

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    If you want to increase your vert I would not waste my time with leg curls, calf raises, or quarter squats.

    I would do this instead

    A
    ----
    Rack Pull from knee height 3x3
    Step up 3x5
    Pull ups w/ weight

    B
    -----
    Squat 3x3
    Press 3x5
    Lunge 3x5


    Work on hip flexor flexibility (knee extension) because thats what really will unlock your hips and allow you to jump higher
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  3. #3
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    core strength is huge in vertical leap as well.
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    Quote Originally Posted by fUnc17 View Post
    If you want to increase your vert I would not waste my time with leg curls, calf raises, or quarter squats.

    I would do this instead

    A
    ----
    Rack Pull from knee height 3x3
    Step up 3x5
    Pull ups w/ weight

    B
    -----
    Squat 3x3
    Press 3x5
    Lunge 3x5


    Work on hip flexor flexibility (knee extension) because thats what really will unlock your hips and allow you to jump higher

    hmm... i have been doing these exercices but with much more sets and repetitions some thing like this

    1 leg Step up 4x8 (per leg)
    Squat 3X10
    Explosive Squat 2x8
    Barbell lunge 3x8 per leg


    Quote Originally Posted by rmcfar View Post
    core strength is huge in vertical leap as well.
    i have to agree with this one, is there any recommendations what exercices should i do? i found these exercices
    Click



    p.s. i want to hear your opinion about isometrics exercices

  5. #5
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    ever do box jumps?
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  6. #6
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    Quote Originally Posted by UFo View Post


    p.s. i want to hear your opinion about isometrics exercices

    Personally i dont see how an exercise that makes you stay static is going to help with explosive power.
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    Quote Originally Posted by Gazhole View Post
    Personally i dont see how an exercise that makes you stay static is going to help with explosive power.
    i meant isometrics with the resistance band.... i have watched this video that made me to ask that question..


    @Travis Bell yea I'm doing box jumps, but that doesn't have big effect

  8. #8
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    maybe the box is to short for you when you do box jumps or you could try to add a lil bit of weight to it
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  9. #9
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    The equipment doesnt really matter. If youre staying still, how does that increase your ability to perform an explosive movement? They are total opposites.

    Do them for funsies and a bit of variety, but i wouldnt make them a regular staple of your vertical jump training.

    Id work a lot of uni-lateral work, plyometrics/dynamic effort (speed squats etc), and hypertrophy work, as well as the rest of your body and core.

    Like func said, i wouldnt waste time with isolations. Compounds, keep it simple. I agree with what he said about the hips too.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  10. #10
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    try putting weight on your back and doing box jumps

    like Rubes said, get a higher box, one that you don't think you could jump onto

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  11. #11
    your sisters better
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    and i thought that the 40in box that i jumped on was high
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  12. #12
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    haha I've seen one where the guy starts on his knees, jumps to his feet and then jumps to the box. Pretty neat
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    Quote Originally Posted by UFo View Post
    I already said that im baller and i want to jump high, very high. Next month will be a year since i started practising vj. My vertical from standing is 30 inches and from run up 35 inches, Right now im doing vertical jump bible, next week im starting last phase

    Workout A:
    Squat 4x4
    ¼ squat 2x4
    Leg curl 4x5
    Calf raise 4x15

    Workout B:
    Deadlift from blocks 4x4
    Regular Deadlift 2x4
    Dumbell lunge 3x8
    1-leg calf raise 3x20/leg

    My question is what after that , i think, i will got a lot more power in my legs than before, right now can do squat 4 times with 275 pounds, but my upper body is weak i can lift 5 times 99 pounds from bench press, if i get stronger in upper body, will that have effect on vj. i mean will it increase, or i should focus on getting super fast twitch muscles in legs ?

    Hope i don't get you confused, because i'm already confused
    google air alert 3. helped me a ton in basketball season when I was in highschool, you won't regret it.
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  14. #14
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    @HialeahChico305

    yea i have done it

    @travis

    ill get higher box, sometimes when I'm outside i jump on stairs 6th staircase , that was about month ago, i think now i can jump much more further and higher.


    @Gazhole could you make a list of exercices, like fUnc17 did?
    Anyway thanks... ill keep you informed about progress...

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