[quote]Ghillie wrote:
Well times a week will have to be determined by your training and how well your muscles recover.
The number one priority is always to avoid injury.
I learned the jumping squats years ago when I rowed and i still use it to this day to strengthen my legs for running with a vest and pack
I would start off trying something like
Week one 3 days - jumping squats with no weight to exhaustion morning, before lunch, after work/before dinner
Week two 3 days- jumping squats 45 pound bar 4 times each of the three days (this is because you will become tired more quickly and wont be able to go as long)
Week three- jumping squats 45 pound bar 3 times each day with the goal of going for the same amount of time/reps as you did with no weight in week 1
Week four- repeat what you did week 3
Week five- try to do all three sets in one hour, but making sure each set you jumped as many times as you did on each set in previous weeks
If that doesnt make sense just let me know and ill try to break it down better[/quote]
[quote]VertblesseD wrote:
Wow using weight at pistol squats must be really hard…ghillie thanks for your help i will propably do it somewhere after the bodyweight programm, i started 6 weeks before and i have 6 more weeks to finish… my legs are screaming!![/quote]
It requires quite a bit of balance, coordination, and strength. You have to build up to it intelligently and systematically/progressively though as you don’t want to put undue stress on your knee or ankle joints before they are ready. So make sure you don’t skip ahead in progressions until you’ve really mastered the one you’re on.
I dont know why you would think thats bad advice, im not going to have an internet argument about it but when i was in high school doing that kind of work was supplemental to rowing on an ergometer on our crew team. Even today and through the pipline of tacp we did enormous amounts of jumping exercises to exhaustion including iron mikes, burpees, 8 count bodybuilders, box jumps and wieghted squat jumps.
Jumping to exhaustion trains muscular endurance, not power. It also invites injury. Doing it with weight loaded at the top of your spine is bad for your disks. Training for the vertical jump is similar to training for a powerlifting lift in that you are trying to increase your 1 rep max. Generally, high intensity low rep sets will be more specific training than lower intensity high rep sets.
You may gain strength from it, but there a safer and more productive ways to train in order to increase your vertical jump.
Hey guys i am back the vertical programm i am doing is working great i am in the 8th week now and it’s really working i have gained atleast 3 inches and i have not taken a break yet so after i fnish it i will let you guys know how it worked
and ghillie i don’t want to jump once i am in a basketball team and i want to become more agile faster and jump higher, so i started the VJB
Just came in to say I agree with going the “Pistol” route. I was amazed at how fast my vert went up after doing them consistently for a few weeks. Great exercise for vertical improvement.
i think that there are least 3 important aspects to increasing your vertical leap
strength: increase the amount of power your legs can produce— the best 3 options in terms of being able to use a sufficient amount of weight to improve the maximum load your legs can handle are the squat, deadlift, power clean and their variations. there is certainly a point where strength gains will not translate easily to gains in your vertical, but is important to develop a high max strength/bodyweight ratio
flexibility/balance: this is where I think the single leg work (pistol squats, bulgarian split squats), bodyweight exercises( pullups, bw squats, pushups) and core work are paramount. If you are not flexible enough and able to maintain good posture, you will not be able to showcase your strength in a vertical leap
coordination/“muscular efficiency”: being able to put it all together. it is extremely important to practice jumping frequently to be a good jumper. its no surprise that some of the best jumpers in the world are basketball players, volleyball players, and nfl wide receivers— they rely heavily on jumping in their craft. this is where bodyweight jumps, box jumps, depth jumps, broad jumps, etc. come into play.
there are many people who have extremely strong and well coordinated, but simply cannot jump well. it is important to work on all three phases, but you should focus especially on the area you are weakest (strength, flexibility, “efficiency”) as that will lead to the greatest short term gains
Hello i did the 12 week bodyweight programm fianaly and it works it really works i jump a lot higher than before … Kelly really knows what he does i am doing alley oops off the backboard so easy !!! thanks yall for the advice .