vertical jump and neural fatigue

[we_are_out_here]

So i just started working out my vertical jump 3 weeks ago and I started with a natural 36 inch vert. Since I started training I have made progress in the strength department a little bit steadily but my plyo sessions are awful. I do one plyo and one lower leg strength day a week along with one max effort upper body day and a repition upper body day. What I want to know is why I find it difficult to jump at high levels since I started training, for example while playing ball or plyo sessions...my nutrution is great and my muscles are recovering fine... I never train sore. Well anyway could this be central nervous system fatigue or what? If anyone could help I'd apreciate it. Thanks

 

[LAM]

how old are you? how many days a week do you run ball? any other forms of strenuous exercise in your weekly routine?

can you squat your body weight?

 

[we_are_out_here]

I am 18... I am trying to limit playing basketball while I workout but for now about 4 to 5 times a week I do some light shooting 30 min to 40 min... No other strenuous exercises but my upper body days are about 1 hour and half to 2 hours long..max days I max on bench press and other stuff...repetition days I go to failure in pushups 3sets and pullups along with other stuff. Thats about it and yea i can squat my body weight...i can pistol squat pretty easily too

 

[gtbmed]

It could be that you are accumulating fatigue. What are your sleep habits like?

 

[we_are_out_here]

my sleep habits i would say are fine i sleep bout 7 hours on weekdays and weekends i get 10 hours

 

[boss]

standing jump i used to get my triceps to the rim. all you have to do is jump all the time. id find myself in the gym just dunking for an hour every day. its hard work but hey i could fly. now 5 years without jumping or playing ball i still have a 31inch vert which is decent for a guy 6'5 235

 

[control101]

How far seperated are your leg resistance training days and plyo days? What kind of reps/intensities are you doing for leg training? Remember to train in the weight room with the same movement as your loking for, aka explosive power. Explode the weight up in your squats, if your struggling and moving the bar slow, then your not moving towards your goal of being able to explode towards the rim/vert ruler. If I were you id probably increase the plyo training to a couple days a week, cut back on the ball maybe 1 day, and maybe cut back on the intensity of the upperbody workouts, if your goal is to jump high you dont need a jerked upperbody if anything that will just hinder your jumping ability by adding unnec. weight to your frame, which makes your legs have to compensate. You have to assess what you REALLY want, if you want to have a high vert you have to train for vert, if you want to look jacked train for that, you have to choose what your goal is and apply your trainnig accordingly. As boss said the best way to increase your vert is to jump.. bottomline.

 

[soooooawesome]

I agree with control. plyo exercises need to be trained either prior to strength training or if possible on separate days. If you find yourself fatigued it is related to sleep, diet, or overtraining. You may also need to regress your plyo exercise or build a better core and work on stabilization before training plyos. Remember you have to be able to stabilize before you mobilize.