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Help me out with my Vertical Leap
- Thread starter tehkevroy
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highlander555
New member
I would do some research on how to perform a propper powerclean. I could describe how to do it, but this board already has a few good discriptions of it. Just look around a bit. If you want, you can just go to youtube and type "powerclean" and get plenty of examples.
The olympic lifters who do these have a higher vert jump than almost any other athlete. Plus, it's a great way to build muscle.
I do some track and field throwing, and these have helped me a lot with explosive strength and speed.
The olympic lifters who do these have a higher vert jump than almost any other athlete. Plus, it's a great way to build muscle.
I do some track and field throwing, and these have helped me a lot with explosive strength and speed.
coolcolj
New member
squat, jump, and some other execises for the core and posterior chain
do plyos when needed.
Aim to get to 2.5x bodyweight full olympic squat, then you will have all the hops you ever need.
nothing else is required - see it's simple
http://www.higher-faster-sports.com/verticaljumpfaq.html
and no, while oly lifters can jump, they don't jump as high as they're strength levels would indicate, but that's ok, since they don't specialise in jumping.
they don't jump like this for instance - and he only oly squats 600+lbs at 5'9" 210lbs
right click and save first
http://www.members.optushome.com.au/blitzforce/Movies/SquatDR_JumpVid.mpg
do plyos when needed.
Aim to get to 2.5x bodyweight full olympic squat, then you will have all the hops you ever need.
nothing else is required - see it's simple
http://www.higher-faster-sports.com/verticaljumpfaq.html
and no, while oly lifters can jump, they don't jump as high as they're strength levels would indicate, but that's ok, since they don't specialise in jumping.
they don't jump like this for instance - and he only oly squats 600+lbs at 5'9" 210lbs
right click and save first
http://www.members.optushome.com.au/blitzforce/Movies/SquatDR_JumpVid.mpg
coolcolj
New member
2-3 sets on monday, on friday go for a PR, if you hit it then increase weight for next monday and repeat
ie let's say you can do 200lbs for 8 reps all out
then on Monday do 2x6 with 200lbs. Control the negative, make it slow'ish and no bouncing out of the bottom, stay tight. rest 4-5 mins between sets
on Friday try and set a new rep PR with 210lbs, if you can hit 210lbs x8 or more
then use 210lbs for 2x6 for next monday's workout and repeat
add some core, single leg and posterior chain work after the squats, like bulgarian splitsquats, RDLs and GHR etc. Nothing too high in volume or too heavy, close to failure. Just 2 sets of each is enough, even one maybe enough, it is for me
add some walking or active recovery work on off days, and some foam rolling/self massage tissue work to keep your fascia and body functioning properly and clean up scar tissue and adhesions in your msucles and your golden
ie let's say you can do 200lbs for 8 reps all out
then on Monday do 2x6 with 200lbs. Control the negative, make it slow'ish and no bouncing out of the bottom, stay tight. rest 4-5 mins between sets
on Friday try and set a new rep PR with 210lbs, if you can hit 210lbs x8 or more
then use 210lbs for 2x6 for next monday's workout and repeat
add some core, single leg and posterior chain work after the squats, like bulgarian splitsquats, RDLs and GHR etc. Nothing too high in volume or too heavy, close to failure. Just 2 sets of each is enough, even one maybe enough, it is for me
add some walking or active recovery work on off days, and some foam rolling/self massage tissue work to keep your fascia and body functioning properly and clean up scar tissue and adhesions in your msucles and your golden
dabuffguy said:
what you think about this
monday-squat
tuesday-jump rope box jump board jump depth jump
weds- off
thursday-squat
friday-jump rope box jump board jump depth jump
weekend-off
OR/
monday-squat
tuesday-cardio jump rope
weds-plyos
thursday-cardio jump rope
friday-squat
sat-off
sund-off
which one sound better
coolcolj
New member
I already answered your PM on skipping - do it at the start to warmup, fire up the nervous system and keep your movement effeceiny sharp, but only is small 10-30secs sets 3-5 sets is enough
don't try and do too many thing in the workout and week, the more you do, the more diluted teh training effects. First get strong and maintain movement effeciency and jump form, and then everything will take care of itself as you transition to more reactive and speed work
I would not do depth jumps off anything higher than 18 inches, and maybe not higher than 12, because it will fry your nervous system for Fridays workout. Depth jumps are not to be treated lightly and something you don't do year round.
you will not be able to jump well the day after a squat session, it will take several days before you recover. You will feel a bit flat, legs heavy etc. The stronger you get the longer it will take to recover...
don't try and do too many thing in the workout and week, the more you do, the more diluted teh training effects. First get strong and maintain movement effeciency and jump form, and then everything will take care of itself as you transition to more reactive and speed work
I would not do depth jumps off anything higher than 18 inches, and maybe not higher than 12, because it will fry your nervous system for Fridays workout. Depth jumps are not to be treated lightly and something you don't do year round.
you will not be able to jump well the day after a squat session, it will take several days before you recover. You will feel a bit flat, legs heavy etc. The stronger you get the longer it will take to recover...
coolcolj
New member
http://www.higher-faster-sports.com/verticaljumpfaq.html
There are many different ways to get to the same end result but the principles never change. Anybody that ever increases their VJ did so because they boosted either:
A: The force behind the movement (consisting of strength plus the ability to rapidly display that strength)
B: The efficiency of the movement
That's regardless of whether you trained with platform shoes, rubber bands, weighted vest, pool work, weights, or whatever.
Instead of haphazardly engaging in various training methods and maybe getting lucky and impacting one of those qualities, why don't we start with the end result and work backwards and find the quickest way to our end goals? So, what if we ask ourselves, "ok, what is the quickest direct way to improve the coordination in the vertical jump? What is the quickest way to improve the maximum force production in the vertical jump? What is the quickest way to improve the ability to rapidly display that force?
The answer to any of those questions is not difficult. For example, let's take the case of improving maximum force potential. Some would have you believe that they've invented some new age gimmick or training technique that is the end all and be all to develop that quality. But if we look at a sport where the ENTIRE SPORT is based on who can develop the most force. What sport is that? Powerlifting! If such and such gimmick was so effective for force production why aren't ANY top powerlifters using it?
Now how about taking the shortline approach towards improving the rapid display of force. If something is really a miracle for increasing this quality why isn't it being used by olympic athletes like high jumpers, triple jumpers, sprinters, and long jumpers? There is no shortage of information on this. Through 50 + years of research and observation it is quite clear that the most potent training methods to improve the rapid display of force are variations of the following:
1. MOST IMPORTANT: Practice the specific movement (jump if you're a jumper - sprint if you're a sprinter)
2. Lift light weights with great acceleration (use jumps squats and other various explosive lifts)
3. Engage in plyometric "shock" training (a.k.a. - depth jumps)
Two and three are frequently not even necessary.
Are there any secrets here? No!
So basically we can just put those things together and take the shortest path towards reaching our goals.
-----------
so IMO, just get stronger, practise jumping a bit, but not so much it hurts your ability to get stronger, and you will be sorted. I doubt anyone who can full oly squat 2.5x their bodyweight or higher and practises jumping frequently has a vertical jump under 35 inches....
There are many different ways to get to the same end result but the principles never change. Anybody that ever increases their VJ did so because they boosted either:
A: The force behind the movement (consisting of strength plus the ability to rapidly display that strength)
B: The efficiency of the movement
That's regardless of whether you trained with platform shoes, rubber bands, weighted vest, pool work, weights, or whatever.
Instead of haphazardly engaging in various training methods and maybe getting lucky and impacting one of those qualities, why don't we start with the end result and work backwards and find the quickest way to our end goals? So, what if we ask ourselves, "ok, what is the quickest direct way to improve the coordination in the vertical jump? What is the quickest way to improve the maximum force production in the vertical jump? What is the quickest way to improve the ability to rapidly display that force?
The answer to any of those questions is not difficult. For example, let's take the case of improving maximum force potential. Some would have you believe that they've invented some new age gimmick or training technique that is the end all and be all to develop that quality. But if we look at a sport where the ENTIRE SPORT is based on who can develop the most force. What sport is that? Powerlifting! If such and such gimmick was so effective for force production why aren't ANY top powerlifters using it?
Now how about taking the shortline approach towards improving the rapid display of force. If something is really a miracle for increasing this quality why isn't it being used by olympic athletes like high jumpers, triple jumpers, sprinters, and long jumpers? There is no shortage of information on this. Through 50 + years of research and observation it is quite clear that the most potent training methods to improve the rapid display of force are variations of the following:
1. MOST IMPORTANT: Practice the specific movement (jump if you're a jumper - sprint if you're a sprinter)
2. Lift light weights with great acceleration (use jumps squats and other various explosive lifts)
3. Engage in plyometric "shock" training (a.k.a. - depth jumps)
Two and three are frequently not even necessary.
Are there any secrets here? No!
So basically we can just put those things together and take the shortest path towards reaching our goals.
-----------
so IMO, just get stronger, practise jumping a bit, but not so much it hurts your ability to get stronger, and you will be sorted. I doubt anyone who can full oly squat 2.5x their bodyweight or higher and practises jumping frequently has a vertical jump under 35 inches....
wee_man
New member
coolcolj said:squat, jump, and some other execises for the core and posterior chain
do plyos when needed.
Aim to get to 2.5x bodyweight full olympic squat, then you will have all the hops you ever need.
nothing else is required - see it's simple
http://www.higher-faster-sports.com/verticaljumpfaq.html
QUOTE]
Cool article
tehkevroy said:
2nd one sounds better.
I, luckily, have hops. I was dunking it in 9th grade, 15 years old. I'm 6'2" and can dunk pretty damn good. I also was fast on my feet. I did plyometric and speed training. I had a 34" vertical my junior year in high school. Didn't play basketball though. I was a baseball guy. Now that I weigh 35 more pounds than i did in high school, i can barely dunk it.
I always did sprinting, squats, and plyometrics. Did jumprope once in a while, but always git shin splints from that.
___Cole___
New member
tehkevroy said:
Get some Jumpsoles and do the PHI slamma Jamma Program.
I have it and here the link for it. Gained almost 16 inches on vert with this program. Unbelievable! now have 46 in vert. Explosive hops and im a whiteboy. They hate to see me coming at the court. lol Good luck. here s a link.
http://rs278.rapidshare.com/files/75741224/Phi_Slamma_Jamma.pdf
Dont hate, Innovate.
highlander555
New member
Wow... jumpsoles are rediculous. I too smell some spam and scam.
H
hehateme000
Guest
not scamming but if u get strength shoes they should help. maybe a couple inches. But i also learned that calves have barely anything to do with jumping. Its about the force you push off the ground, which isnt in the calf.
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