Best Vert Program?

newyork2050 · 02-11-2007, 11:29 PM

What is the best way to increase vertical? or best program?

kidbodybilder · 02-12-2007, 07:04 PM

some speed squting and there are these shous caled strenth shoes that u do difrent workouts in and they clame to increse your vertical

Rhyno · 02-12-2007, 07:29 PM

i am doing this at the moment, i have had success by doing these

Squating is important,

working your calves makes a difference too as i have found that quite a bit of propultion comes from the calf and foot muscles.

also somthing i have found that has helped, Find an object about knee high or just a bit smaller to start with (not too wide) and continuosly jump over it from side to side. (as you get better and find that easyer look for somthing slightly higher). Make sure it is on solid and even ground so you dont do damage to your ankles).

I play indoor beach V/Ball and have noticed a higher vertical jump at the net when i block and spike.

Hope it helps

NordicNacho · 02-12-2007, 07:33 PM

strength shoes work, squats, cleans, jerks

WantItBad · 02-13-2007, 09:14 AM

technique and just jump!

KelJu · 02-13-2007, 10:41 AM

My load people, you forgot the best thing.

Exercise your calves.

Donkey calf raises
Seated calf raises
Standing calf raises
Smith calf raises

http://www.exrx.net/Lists/ExList/CalfWt.html

I could never jump. My whole life I might have had a 3 inch vertical, but since I have been training my legs and calves for the last 2 years for strength, my vertical is huge. I might have close to a 2 foot vertical.

newyork2050 · 02-20-2007, 01:26 PM

Has anyone gained anything by doing these

slip · 02-20-2007, 09:08 PM

no they all got fat and couldnt jump off the ground anymore.

NordicNacho · 02-20-2007, 09:14 PM

Quote:

Originally Posted by newyork2050

Has anyone gained anything by doing these

strength shoes work

Rhyno · 02-20-2007, 09:49 PM

Quote:

Originally Posted by Rhyno

I play indoor beach V/Ball and have noticed a higher vertical jump at the net when i block and spike.

Ta Daaa

JOHNYORK · 02-20-2007, 10:45 PM

plyometrics

Nate K · 02-20-2007, 11:22 PM

Leg strength

wilwn · 02-21-2007, 02:10 AM

i remember poliquin citing a study stating that your glutes contribute the most to your vertical jump at 40%.

JOHNYORK · 02-21-2007, 09:43 PM

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.
This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.

**P-funk** · 02-21-2007, 10:28 PM

Quote:

Originally Posted by JOHNYORK

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.
This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.

are you joking?

the plantar flexors are some of the strongest muscles in the body! While you need lots of hip strength, extension at the ankle is crucial! You have to be able to really return elastic energy or you will have no vertical at all!! They don't call it triple extension for nothing!

Powerlifters have strong calves. Whenever you squat or deadlift you dorisflex your foot and then plantar flex against the ground. Just because you don't rise up on your toe does not mean that they are not contracting.

Rhyno · 02-21-2007, 11:27 PM

Quote:

Originally Posted by JOHNYORK

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.

Thats a little silly, try jumping without any part of your leg and you wont get far.

Its the whole movement together that matters.

Try jumping with flat feet, you wont get far either.

NordicNacho · 02-21-2007, 11:27 PM

Quote:

Originally Posted by JOHNYORK

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.
This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.

Try to jump flat footed see how high you get.

Rhyno · 02-21-2007, 11:33 PM

^^^

nice post

NordicNacho · 02-21-2007, 11:38 PM

at the same time. You must of read my mind you bastard

Rhyno · 02-21-2007, 11:50 PM

Oh yeah, Mind Reading along with moving object with my mind are just some of my awsome powers.

It makes workin out real easy

KelJu · 02-22-2007, 10:42 AM

Quote:

Originally Posted by JOHNYORK

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.
This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.

I doubt you have the slightest clue what you are talking about.

JOHNYORK · 02-22-2007, 01:56 PM

Quote:

Originally Posted by Rhyno

Thats a little silly, try jumping without any part of your leg and you wont get far.

Its the whole movement together that matters.

Try jumping with flat feet, you wont get far either.

Your right it wasnt too good of an analogy b/c as you said key to vertical is the whole movement but even soo if u get 1in up in the straight leg jsut off calf strength youll get at least 6x that flat footed from your lowerbody strength/core power.

Quote:

Originally Posted by KelJu

I doubt you have the slightest clue what you are talking about.

Im not going to debate with someone who knows nothing about a topic gives their 2 cents and than acusses me of not knowing anything. Did you take ever take logic keldu? Think about how much max power someone gets from their calves and how relatively small that is compared to the rest of the power generated from ones quads or glutes or hips/core. Squats Plyometrics Cleans not only work all of those muscles but also works them all in conjunction with each other, which most closely resembles the movement involved in jumping.

StanUk · 02-22-2007, 02:00 PM

I seriously doubt many 5ft 6 330lb powerlifters can dunk a basketball. I would LOVE to see some video evidence of your idea however.

KelJu · 02-22-2007, 02:21 PM

Quote:

Originally Posted by JOHNYORK

Your right it wasnt too good of an analogy b/c as you said key to vertical is the whole movement but even soo if u get 1in up in the straight leg jsut off calf strength youll get at least 6x that flat footed from your lowerbody strength/core power.

Im not going to debate with someone who knows nothing about a topic gives their 2 cents and than acusses me of not knowing anything. Did you take ever take logic keldu? Think about how much max power someone gets from their calves and how relatively small that is compared to the rest of the power generated from ones quads or glutes or hips/core. Squats Plyometrics Cleans not only work all of those muscles but also works them all in conjunction with each other, which most closely resembles the movement involved in jumping.

Did I say only train calves? Show me where I said that. You have a reading comprehension problem if you think that is what I said.

Here is my exact post, and I am going to underline some key words so you can read over it a few times. When you are confident that you understand those words get back to me.

Quote:

Originally Posted by KelJu

My load people, you forgot the best thing.

Exercise your calves.

Donkey calf raises
Seated calf raises
Standing calf raises
Smith calf raises

http://www.exrx.net/Lists/ExList/CalfWt.html

I could never jump. My whole life I might have had a 3 inch vertical, but since I have been training my legs and calves for the last 2 years for strength, my vertical is huge. I might have close to a 2 foot vertical.

Here is my leg training routine for close to the last year and a half taken straight from my online journal.
Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 4: 315 x 5
Set 5: 370 x 5 *PR

SLDL: (2m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 250 x 5 *PR

Smith Machine Standing Calve Raises with Block: (2m RI)
Set 1: 315 x 30
Set 2: 315 x 30
Set 3: 315 x 30
Set 4: 315 x 35

Sit-ups on 45 degree Incline: (2m RI) --- Holding Weight Behind my Head
Set 1: BW x 10
Set 2: BW+35 x 10
Set 3: BW+10 x 8
Set 4: BW+5 x 5
Set 5: BW+5 x 3

Hand Grip Work with CoCs: Lawl
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 10

Quote:

Originally Posted by JOHNYORK

Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get.
This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.

Have you ever seen powerlifters calves? They are fucking huge, and never neglected.

Everyone here is disagreeing with you, but you can continue to make an ass out of yourself if you want to.

BTW, I can jump a foot of of the ground with my knees locked.

JOHNYORK · 02-22-2007, 02:38 PM

My bad I meant olympic lifters. Basically all olympics lifters have verticals at least over 35inches. There are even some in the 300lb range w/verticals in the low 40s. Google it.

Witchblade · 02-22-2007, 02:41 PM

Summary of things mentioned I concur with:

Vertical jumps
plyometrics
strength: especially squats
power: (semi)-oly's

JOHNYORK · 02-22-2007, 02:41 PM

My LOORD people you forget the BEST thing CALVES...

Witchblade · 02-22-2007, 02:42 PM

If you do the things I just said you'll train your calves. Get a grip, mate.

02-11-2007, 11:29 PM	#1
newyork2050 Registered User Join Date: Jul 2006 Posts: 20	Best Vert Program? What is the best way to increase vertical? or best program?

02-12-2007, 07:29 PM	#3
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	i am doing this at the moment, i have had success by doing these Squating is important, working your calves makes a difference too as i have found that quite a bit of propultion comes from the calf and foot muscles. also somthing i have found that has helped, Find an object about knee high or just a bit smaller to start with (not too wide) and continuosly jump over it from side to side. (as you get better and find that easyer look for somthing slightly higher). Make sure it is on solid and even ground so you dont do damage to your ankles). I play indoor beach V/Ball and have noticed a higher vertical jump at the net when i block and spike. Hope it helps
	WHY?..... Because life was'nt meant to be easy

02-12-2007, 07:33 PM	#4
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,415 Photos: 18	strength shoes work, squats, cleans, jerks
	http://www.roqofthe80s.com/#

02-13-2007, 09:14 AM	#5
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	technique and just jump!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

02-20-2007, 09:08 PM	#8
slip Registered User Join Date: Jan 2006 Posts: 346	no they all got fat and couldnt jump off the ground anymore.
slip Registered User Join Date: Jan 2006 Posts: 346

02-12-2007, 07:04 PM	#2
kidbodybilder Registered User Join Date: Jun 2006 Location: be hind u Posts: 270	some speed squting and there are these shous caled strenth shoes that u do difrent workouts in and they clame to increse your vertical

02-20-2007, 01:26 PM	#7
newyork2050 Registered User Join Date: Jul 2006 Posts: 20	Has anyone gained anything by doing these

02-20-2007, 10:45 PM	#11
JOHNYORK Registered User Join Date: Nov 2005 Posts: 716 Photos: 4	plyometrics
	"Each step I take past my edge makes me realize it has and always will be just an illusion."-me

02-20-2007, 11:22 PM	#12
Nate K Registered User Join Date: Nov 2004 Posts: 1,676 Photos: 3	Leg strength

02-21-2007, 02:10 AM	#13
wilwn Registered User Join Date: Sep 2004 Posts: 198	i remember poliquin citing a study stating that your glutes contribute the most to your vertical jump at 40%.
wilwn Registered User Join Date: Sep 2004 Posts: 198

02-21-2007, 09:43 PM	#14
JOHNYORK Registered User Join Date: Nov 2005 Posts: 716 Photos: 4	Yes, calves actually have very little to do with increasing your vertical. Try standing straight leg and jumping just off calf strength see how far you get. This is why many 5'6 powerlifters at 330lbs could dunk a basketball. I doubt their paying much attention to their calves.
	"Each step I take past my edge makes me realize it has and always will be just an illusion."-me

02-21-2007, 11:33 PM	#18
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	^^^ nice post
	WHY?..... Because life was'nt meant to be easy

02-21-2007, 11:38 PM	#19
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,415 Photos: 18	at the same time. You must of read my mind you bastard
	http://www.roqofthe80s.com/#

02-21-2007, 11:50 PM	#20
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	Oh yeah, Mind Reading along with moving object with my mind are just some of my awsome powers. It makes workin out real easy
	WHY?..... Because life was'nt meant to be easy

02-22-2007, 02:00 PM	#23
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	I seriously doubt many 5ft 6 330lb powerlifters can dunk a basketball. I would LOVE to see some video evidence of your idea however.

02-22-2007, 02:38 PM	#25
JOHNYORK Registered User Join Date: Nov 2005 Posts: 716 Photos: 4	My bad I meant olympic lifters. Basically all olympics lifters have verticals at least over 35inches. There are even some in the 300lb range w/verticals in the low 40s. Google it.
	"Each step I take past my edge makes me realize it has and always will be just an illusion."-me

02-22-2007, 02:41 PM	#26
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Summary of things mentioned I concur with: Vertical jumps plyometrics strength: especially squats power: (semi)-oly's
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

02-22-2007, 02:42 PM	#28
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	If you do the things I just said you'll train your calves. Get a grip, mate.