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Jumping high...
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04-16-2008, 02:57 PM
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#1 |
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Registered User
Join Date: Apr 2008
Location: Serbia
Posts: 26
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Jumping high...
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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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04-17-2008, 11:04 AM
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#2 |
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MANIAC
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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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Accept the necessity to take a step back in order to take two steps forward.
Deadlifts, Presses, Pistols and Pullups |
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04-17-2008, 11:36 AM
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#3 |
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i love cutting
Join Date: Jan 2006
Posts: 265
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core strength is huge in vertical leap as well.
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"When i was 15 years old, i took all of my clothes off and looked in the mirror. When i stared at myself naked, I realized that to be perfectly proportioned I would need 20 inch arms to match the rest of me." -Arnold
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04-17-2008, 01:25 PM
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#4 | ||
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Registered User
Join Date: Apr 2008
Location: Serbia
Posts: 26
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Quote:
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:
Click p.s. i want to hear your opinion about isometrics exercices  |
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04-17-2008, 03:07 PM
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#5 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 44
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ever do box jumps?
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04-17-2008, 03:09 PM
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#6 | |
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Ride my face to Chicago.
Moderator
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Personally i dont see how an exercise that makes you stay static is going to help with explosive power. |
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04-17-2008, 03:23 PM
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#7 | ||||
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Registered User
Join Date: Apr 2008
Location: Serbia
Posts: 26
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@Travis Bell yea I'm doing box jumps, but that doesn't have big effect  |
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04-17-2008, 03:30 PM
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#8 |
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who stole my pancake
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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
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5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
40 time: 4.51sec march 10th 07 33" vertical |
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04-17-2008, 03:31 PM
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#9 | |
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Ride my face to Chicago.
Moderator
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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. |
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04-17-2008, 05:15 PM
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#10 | |||
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 44
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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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04-17-2008, 07:53 PM
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#12 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 44
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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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04-17-2008, 11:00 PM
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#13 | |
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focused on the prize
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04-18-2008, 11:57 AM
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#14 |
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Registered User
Join Date: Apr 2008
Location: Serbia
Posts: 26
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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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