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Help me out with my Vertical Leap

tehkevroy

New member
ok im 165lbs and 5'9 and has a VJ of 26inch Im brand new 1-2month for this.

I would need help im a strenght jump and I jump higher off 2 feet.
 
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.
 
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
 
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
 
and remeber to practise jumping and moving around a bit/footwork etc. Otherwise the strength won't transfer to your hops
 
coolcolj said:
and remeber to practise jumping and moving around a bit/footwork etc. Otherwise the strength won't transfer to your hops


plyometrics and jump rope will help a ton.
 
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