Your Help, I need it, and would appreciate greatly (Long)

**Mini Dee** · 05-01-2008, 05:37 AM

My main objective is simply jump higher. I have trained for it in the past and have improved tremendously but I have come across some obstacles. In November 2007 I embarked on a journey, after being inspired by an amazing athlete, to jump higher. I came up with a simple routine which I maintained for 2 months. I then lost motivation. This loss of motivation lead to a two month break from jumping. I then re-discovered my initial motivation and goals and got back into working on jumping. Half way through March, after developing a new routine with a coach, I began working once more. I stopped, once again, after losing motivation half way through April because of the constant boring routine. Now I'm pumped again.

From the begining of November till the end of December I only lifted weights. Half way through march till half way through April I worked on lifting weights AND actually going out to jump.

Now I'm back to simply just lifting weights for the next few weeks. This is where I NEED YOUR HELP. My previous weightlifting routines, from the information I have gathered, do not seem to be the right ones. Here is what I did half way through March till April.

Tuesday, Thursday (AT HOME) (2.50 kg)
Stretches
Squats (with dumbbells)= 3 sets of 30
Stationary Lunges (with dumbbells)= 2 sets of 30

Monday (On School Grounds) (Explosive Workout)
2 Lap Warm Up
Stretches
Jump Squats= 3 sets of 10
On Box Jumps= 3 sets of 10
Stair Jumps (Left leg, then right)= 1 set of 10
Stair Jumps (Both Legs)= 3 sets of 10

Wednesday (On School Grounds) (Reactive Workout)
2 Lap Warm Up
Stretches
Ankle Jumps= 3 sets of 10
Shock Jumps= 3 sets of 10
Depth Jumps= 3 sets of 10
Repeated Vertical Jumps= 3 sets of 10

Friday (School Grounds)(Reactive and Explosive) (mix)
First an explosive, then a reactive, the explosive, reactive, etc...
So like this (hope you see how the rest went: Jump Squats, Ankle Jumps, On Box, etc...

So like I said, now I'm back to simply lifting weights. Why? Because I became tired of the jumping routine I had and school is coming to an end and I won't have the space to perform these exercises.

I would like to concentrate on developing STRENGTH for jumping for the next 11 weeks. I need recomendations on what to do, what weightlifting exercises I should keep, add, reps increase or decrease (I'm guessing decrease because of wanting to develop more strength) and the weights I should use. I also would like to create a more interesting routine, so not having to do the same crap for weeks and weeks.

Sorry for the length, but this is important to me. I really would appreciate your input and constructive criticism.

**Fetusaurus Rex** · 05-06-2008, 01:39 AM

Be-mag?

**Mini Dee** · 05-06-2008, 03:29 AM

OMG FETUS!!!!!

Read WoF's thread, needed help myself, and decided to see for myself whether I could get some help here myself. I hope I'll make some progress.

**Mini Dee** · 05-06-2008, 07:03 AM

Ok, I'll try to narrow it down. Is there anyone here who focuses mainly on the strength of their legs?

I need serious help sirs. As I read the journals some of you keep it looks like some of ya'll change the exercises you do for a certain muscle group. Then, if I'm reading stuff correctly, some people focus on endurance one week, strength the next, hypertrophy, or however you do it.

**KelJu** · 05-06-2008, 07:42 AM

Originally Posted by Mini Dee

Ok, I'll try to narrow it down. Is there anyone here who focuses mainly on the strength of their legs?

I need serious help sirs. As I read the journals some of you keep it looks like some of ya'll change the exercises you do for a certain muscle group. Then, if I'm reading stuff correctly, some people focus on endurance one week, strength the next, hypertrophy, or however you do it.

I focus much of my attention on leg strength. However, my focus is size and strength. You want to jump higher, which means you need to train for power (explosive movements). P-Funk did a good right up on it, but I can't find it yet.

I noticed that you have no calve raises in there. You are really missing out, imo. You can do explosive calve extensions if you can find the right machine to do them on.

**Fetusaurus Rex** · 05-06-2008, 07:26 PM

Originally Posted by KelJu

I focus much of my attention on leg strength. However, my focus is size and strength. You want to jump higher, which means you need to train for power (explosive movements). P-Funk did a good right up on it, but I can't find it yet.

I noticed that you have no calve raises in there. You are really missing out, imo. You can do explosive calve extensions if you can find the right machine to do them on.

Thanks for helping him out Kelju

I was getting down on this board a little bit because I try to send a lot of people here from other boards and I praise this place elsewhere as there are a lot of really smart people on here, but Ive have a few who never got any answers from here and its making me look bad hahah

so top for more help pls

**dreadhead01** · 05-08-2008, 04:08 AM

First, it seems you get board of the routine easy, so change the routine up like every two weeks. There is a lot you can do to jump higher. Get a T latter, one of thos latters you play across the ground and run through. Focus on picking your feet up quickly and your knees high. Set cones out and broad jump from side to side through the cones as fast and high as you can. Jump roping is a good way to better your vert jump to. If you set a bag or something down on the ground, keep jumping from one side to the next, as high as you can and as fast as you can you will se a major improvement quick. I would suggest you do a google search on the martial art "WuShu".

It's not really its own martial art, but, well, just google it. It focuses on flashy style jumps and kicks. Some of these people are in the air doing a Horizontal jump and pulling 4 complete rotations and landing it, it looks very good. The Biomachanics of jumping are something I would focus on. There is a book, I think its called Talou jumps and spins? Something like that, it goes into great detail about the different types of jumps and most importantly how they are done, I think thst book would help you greatly. If you cant afford the book, just research as much on the net about the martial art as possible, you'll find it.
Jered

**KelJu** · 05-09-2008, 08:00 AM

Did some post go missing or something?

**Mini Dee** · 05-09-2008, 11:47 AM

Note to self: Buy jump ropes.

Thanks for all the advice man but the thing is I need workouts specifically for improving strength, or power actually, which I can do at home using the dumbbells I have. I'm unsure of how many reps I need, speed at which I should perform them, and frequency. If there are any other workouts which would help me improve my jumps besides squats, lunges, and calf raises then please let me know.

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