ATG, Parallel, or Box Squats

[SCREW]

which one of these are best for your vertical jump?

i have heard a lot of different answers on this

 

[lockdownd7]

1) Are you sure you need to get stronger? If yes, then

2) Are you quad or glute dominant?

 

[SCREW]

1) Are you sure you need to get stronger? If yes, then

2) Are you quad or glute dominant?

im not sure what i am

but yes i need to get stronger

 

[lockdownd7]

im not sure what i am

but yes i need to get stronger

How do your jumps compare to your sprints (top speed, not acceleration)? Do you do better jumping off one foot or two?

 

[SCREW]

How do your jumps compare to your sprints (top speed, not acceleration)? Do you do better jumping off one foot or two?

i jump off of 1 foot

well both my hops and overall sprint speed are pretty weak

 

[lockdownd7]

i jump off of 1 foot

well both my hops and overall sprint speed are pretty weak

Go for regular ATG squats. However, make sure you keep at least a 50/50 ratio of squats to jumps in your programs. This is very important.

 

[SCREW]

Go for regular ATG squats. However, make sure you keep at least a 50/50 ratio of squats to jumps in your programs. This is very important.

by jumps do you mean just like regular vert jumps?

 

[lockdownd7]

by jumps do you mean just like regular vert jumps?

Regular vertical jumps, running jumps, bounding, etc. are all fine. The main thing is that you want to make sure your body is getting plenty of exposure to explosive jumping movements so that you'll actually be able to use that strength you gain. If you do too much squatting and not enough jumping your body will learn to develop force slowly and not explode off the ground because that's what happens in the squat.

Sprinting is also of value in this regard (helping you stay explosive), but since you want increased VJ, you'd want to prioritize jumping over sprinting.

 

[SCREW]

Regular vertical jumps, running jumps, bounding, etc. are all fine. The main thing is that you want to make sure your body is getting plenty of exposure to explosive jumping movements so that you'll actually be able to use that strength you gain. If you do too much squatting and not enough jumping your body will learn to develop force slowly and not explode off the ground because that's what happens in the squat.

Sprinting is also of value in this regard (helping you stay explosive), but since you want increased VJ, you'd want to prioritize jumping over sprinting.

yeah i have got that covered right now i am doing the vertical jump bible beginners plyo

thanks for the help man!