Help me, vertical jump workout

[vernon8]

Hello
I want to increase my VJ.

My back squat: 265 lbs
My body weight: 180 lbs
My standing VJ: 23 inch

What do You think about my program(9 weeks) on increase vertical jump?

Day 1 sets x reps
A. jump squats
. speed squat 3-5x3 (50% 1RM squat)
B. C&J
. Back squats according to (Bill Starr - Glenn
Pendlay 5x5 ) 5x5
D. Bulgarian squat

Day 2 - recovery


Day 3

. drop jumps 3x3
. depth jumps 2x3
. reactive squat 3x3 (50% 1RM squat)
. back squat Bill Starr 3x4

Day 4 -recovery


Day 5

A. jumps squats with pause
B. hang snatch
. back squat Bill Starr 1x5
D. good morning


Exercise A

Week:
1.free
2.3x4 (20% 1RM squat)
3.3x4 (25%)
4.4x3 (30%)
5.2x2 (35%)
6.3x5 (25%)
7.4x4 (30%)
8.5x3 (35%)
9.2x2 (35%)

Exercise B

Week:
1.free
2.3x4 (70% 1RM)
3.4x4 (75%)
4.4x3 (80%)
5.2x2 (85%)
6.3x4 (75%)
7.3x4 (80%)
8.4x3 (85%)
9.2x2 (90%)


Exercise D

Week:
1-4. 3x5
5-9. 4x4


my plan for squat (however on Wednesday I do 3x4, no 5x5)
I with this plan do only back squat
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

Waht do You think about it?

 

[skullcrushin22]

Id throw in some light jump shrugs too.

 

[al420]

too much work bro. I'm 5'11 and an a Weightlifter. My week has 3 jump days in it. Statics, Plyos, Jump Squats, Seated Jumps, and High Box jumps. I haven't tested my Vert in a while but I am jumping ontot he 54" box w/ ease (these are static jumps).

I jump solely to improve my C&J and Snatch. The carryover is tremendous.

I would cut the volume of Squats down a tad. Frequency is fine as conditioning will be attained, but the volume will kill your CNS.

 

[vernon8]

From which to cut off day squat?
Wednesday?

 

[Tagio]

which day? you are doing like 4 kinds of squat day 1, and heavy back squats on the other days too, it's like you picked every squat and speed squat related exercise that exists and just split them up between 3 days. plus you are totally neglecting your upper body which is important to jumping and sprinting. where are the presses, pullups and rows?

 

[vernon8]

Day 3

I do upper body lightly, FBW

 

[NJL52]

A. What is your body fat at?
B. A 23 inch vert with 1.5 body weight squat doesn't sound likely. I'm willing to bet you don't do proper depth. Your hips need to drop below your knees.

There are 4 factors to jumping.
1. Raw strength - Completely trainable, how much you can squat basically.
2. How fast you use that strength - Trainable. You have a half second to go from standing still to in the air. Your vertical shows how much power you can put out during that time period.
3. Your plyometric abilities. Plyometrics is the art of training your tendons to react better to athletic movements. IE dropping down from a box and then jumping back up. The better your tendons are trianed, the more you will get out of the change of motion from down to up while preparing to jump.
4. How well your body is built for jumping - Can't change this at all, all natural. Has to do with how long your tendons and limbs are.

So. The best thing to do is choose where your main weakness is. If you are at 16% body fat then cut to 10%. If you can't bench 1.5-2 times your body weight then solely work on your strength. If you have strong legs but you can't express it quickly, then train explosively. If you have all of the above and you still can't jump then it's your tendon conditioning.

For further reading, I suggest buying these two books;

http://www.startingstrength.com/
http://www.higher-faster-sports.com/verticaljump.html

 

[fortunatesun]

Too much squating can be counterproductive. They're a means to an end, not your main goal. Doing so many may make you too tired to do well on your jumps.

Part of the idea behind speed squat is to give your legs a break from heavy lifting in order to develop speed and power. Nothing wrong with doing a set or two at heavier weight at the end but how will your legs recover when you jam similar exercises back to back 2x a week?

Right now, your squat total isn't too bad- just short of 1.5x your bodyweight. This is a good baseline number to start with. Don't ignore the rest of your body because you're still only going to be as good as the sum of your parts.

You should deadlift 2x your bodyweight and be able to do several sets of pullups for reps in order to have adequate upper body strength. You could also consider some glute-ham raises. Your legs have a front and a back. Just because you can't see your hamstrings doesn'r mean they're not there.

 

[vernon8]

My body fat at 14-17%.
I do full squat, olympic.

 

[fortunatesun]

Useful link with sample program: Vertical Jump FAQ

 

[KC Kancho]

I would say to add a Clean & Jerk or Snatch, and try mixing in a front squat in replace of the back squat. You won't be able to use as much weight on the front squat as the back squat, but it can give just as good a workout and I have found that it is harder to "cheat" on the front squat than back squat.

Pistols (one-legged squats) would be a good exercise to look into. I also think that it was a Kelley Baggett article that said that sprinting was a good way to increase the vertical.

 

[coolcolj]

You don't need to do all these exercises in a training week. You should split up all these separate parts and put them into their individual 4-8 week blocks

bring your strength up, then switch to more explosive reactive moves. Doing them all together will end up spinning wheels.

Also if you do a lot of jumping as is, you won't need to do olympic, jumpsquats, speed squats, depth jumps and all that stuff. Jumping is already reactive, speed work and the landing is an altitude drop. Running jump = depth jump etc

bring your strength up, especially the glutes, jump regularly, and back off to recover so you can express your explosiveness and you can't go wrong. And stay lean, it's really that simple!

 

[zennode]

If you want to increase your vertical jump, you need to work on your fast twitch fibers

Pistol Variations will work wonders.

http://xercisefactor.com/view_video.php?viewkey=c9dcd35e62896010cd9f

http://xercisefactor.com/view_video.php?viewkey=a8ae0be8b5306971900a

Add weight and height as needed. You want to burst out of the lower part of the squat.