Confused on Increasing Vertical Jump

Training Powerlifting
61

forensic91: In addition to the program you’re doing I would also recommend 20-30 min of cardiac work (elliptical, light jogging, etc.) at a heart rate between 120-130. Do this 4-5x a week. Also, like jtrinsey said, go ahead and start training for sure. The same reasons he is talking about are why I get someone else to program my own training, you don’t want to constantly be changing plans!

6’2" 160 in the post, eh? Not sure where you’re from our what the competition is like. But, I will tell you to really work on boxing out and be really annoying about boxing out every single shot. Guys that are bigger/more athletic in high school will let you do this then try to jump over you and get the rebound. 9/10 times crappy HS refs will call a foul on this even if there isn’t one, so use that to your advantage. Also, work on your post moves. You’ll probably have trouble banging and pushing people toward the hoop so develop a jump hook with BOTH hands. It’s an easy shot to develop just takes a little time. When you’re practicing a jump hook always have your non-shooting arm up too. If you kind of throw your oppo arm up and out (into the defender) it’s a good way to drop cheap fouls. What are your passing and outside shooting skills like?

62

These are just thoughts so im not sure if its any good but my two cents

I believe that you have to have strength from wietghs as a base to build on like pylo.

Also high rep jump training trains conditioning and endurance not increasing vertical…

63

VJB is great, but don’t you guys think some upper body work would be appropriate for a 160 pound post? I’d also like to know the best way to incorporate this, as explosiveness is my main concern this summer, but I play football. I’m currently following wsfsbIII.

64

[quote]forensic91 wrote:
This thread is very good so far thanks for the advice. Though this also shows why I get confused. I mean one person says to do WS4SB and another not to? BTW I have the Kelly Baggett book now, so should I start one of the programs in the book? Keep the good info coming btw.[/quote]

Thats what happens when you have competition and everyone trying to out do the next person by a millimeter of height.

I think your decision to choose one program and follow it is good. More than likely you haven’t done anything so advanced that the program would not work.

One major point that don’t think anyone has addressed is what happens when improvements are made. Sometimes out of no where you’ll make a 3 inch improvement, then the next two weeks you may only make an inch or close to nothing. You’ll be very tempted to jack up the volume. DON’T. and if you do DON’T DO IT FOR LONGER THAN A WEEK. Even though jumping will condition your body for more jumping, there comes a point where the wear and tear will began to accumulate and you will be at high risk of damaging your knees. Also, if your consistent on any program for 8 weeks, take some time off. Nothing too long maybe a week or so, just enough time to let your body fully recover and build new muscle.

Last but not least, I don’t know what program your on but if it doesn’t involve squatting or weights then it’s not worth it. Whether you decide to do a specific program or not just make sure you add a resistance program for your legs, strengthening your legs always makes you a better athlete.

A good way to get free personal training is to try out for your highschool football team. If they’re a good team, it will get your athletecism up, you want to stay 2nd or 3rd string so they’re not mad when you quit to play basketball. The skills you don’t gain in those 2 months will be far outgained by the athletecism you build.

65

[quote]duck_dodger23 wrote:
forensic91: In addition to the program you’re doing I would also recommend 20-30 min of cardiac work (elliptical, light jogging, etc.) at a heart rate between 120-130. Do this 4-5x a week. Also, like jtrinsey said, go ahead and start training for sure. The same reasons he is talking about are why I get someone else to program my own training, you don’t want to constantly be changing plans!

6’2" 160 in the post, eh? Not sure where you’re from our what the competition is like. But, I will tell you to really work on boxing out and be really annoying about boxing out every single shot. Guys that are bigger/more athletic in high school will let you do this then try to jump over you and get the rebound. 9/10 times crappy HS refs will call a foul on this even if there isn’t one, so use that to your advantage. Also, work on your post moves. You’ll probably have trouble banging and pushing people toward the hoop so develop a jump hook with BOTH hands. It’s an easy shot to develop just takes a little time. When you’re practicing a jump hook always have your non-shooting arm up too. If you kind of throw your oppo arm up and out (into the defender) it’s a good way to drop cheap fouls. What are your passing and outside shooting skills like? [/quote]

Are you kidding me?

What is the light 20-30 min conditioning work for? I missed it, did he say he’s not playing basketball at all this summer? I he not working on his skills? 20 - 30 minutes light conditioning is just over kill or waste of time. Go run up and down with the ball in your hand doing crossovers or something.

66

[quote]Airtruth wrote:
duck_dodger23 wrote:
forensic91: In addition to the program you’re doing I would also recommend 20-30 min of cardiac work (elliptical, light jogging, etc.) at a heart rate between 120-130. Do this 4-5x a week. Also, like jtrinsey said, go ahead and start training for sure. The same reasons he is talking about are why I get someone else to program my own training, you don’t want to constantly be changing plans!

6’2" 160 in the post, eh? Not sure where you’re from our what the competition is like. But, I will tell you to really work on boxing out and be really annoying about boxing out every single shot. Guys that are bigger/more athletic in high school will let you do this then try to jump over you and get the rebound. 9/10 times crappy HS refs will call a foul on this even if there isn’t one, so use that to your advantage. Also, work on your post moves. You’ll probably have trouble banging and pushing people toward the hoop so develop a jump hook with BOTH hands. It’s an easy shot to develop just takes a little time. When you’re practicing a jump hook always have your non-shooting arm up too. If you kind of throw your oppo arm up and out (into the defender) it’s a good way to drop cheap fouls. What are your passing and outside shooting skills like?

Are you kidding me?

What is the light 20-30 min conditioning work for? I missed it, did he say he’s not playing basketball at all this summer? I he not working on his skills? 20 - 30 minutes light conditioning is just over kill or waste of time. Go run up and down with the ball in your hand doing crossovers or something.
[/quote]

Increases cardiac output, which increases peripheral blood flow, which does a million great things. Also helos to restore equilibrium between the parasympathetic and sympathetic branches. And, just my guess, for him to get his HR in the 120-130 zone won’t be too hard and will serve as recovery, something that will give back, not take away, from his training.

67

something that need stressing - make sure your doing foam rolling and self myofascial tissue work with tennis/golf ball, or small balls ( yes even a mini BBall pumped tight works great) or other objects like the corner of a bench top…

On your off days to keep scar tissue and adhesion build up to a minimum and keep your fascia nice and loose so your body works properly and is in alignment.
It will greatly reduce damage from jumping and training, and keep jumpers knee at bay… I speak from personal experience :slight_smile:
And allow you to squat way deeper without your lower back tucking under in an oly full squat. Loosen up the glutes with a tennis ball against the wall until all painful trigger points are gone etc

Even shoulder pain too…

Start from the bottom of the feet and work up.

background info

articles
http://www.T-Nation.com/readTopic.do?id=475832
www.strengthcoach.com/public/1303.cfm

vids

thought I’d post this here :slight_smile:
some guy asked me this

[quote] Full Squat: 215lbs 6 times.
Bodyweight: 163lbs
Height: 5’9 1/2
Standing vertical: 25inch

How think Per how many lbs added on my 6 reps full squat will make me gain 1 inch of vertical?[/quote]

lets put my Vertical jump formula to work :stuck_out_tongue:

215x6 = 250lbs 1 rep max with my rep calculator, if your explosive, you may max out 20lbs more, but lets use 250 for now

250 x 0.43 (high catch powersnatch % of full squat) = 107.5lbs
107.5 divided by your bodyweight = 0.66
0.66 x 39 inches = 25.7 inch vertical jump

d**n, pretty accurate :sunglasses:
So your VJ form is pretty decent

you can use this formula yourself to get a rough idea of strength levels needed.

Lets say you want a 38 inch VJ, while keeping the same weight, usually your bodyweight will go up a little though as you get stronger, but you can minimise this.

Just reverse the formula
38 inch VJ divided by 39 = 0.974
0.974 x 163 = 158.7lbs high catch power snatch
158.7 divided by 0.43 = 370lbs full squat

so you’ll need to rep 320lbs x 6 on squats to get there
105lbs from where you are now. 38-25 = 13 inch gain
105 divided by 13 = 8lbs per inch

just a theory, it may not work out, but at least you have a guide

68

also taller people with propotional leg lengths will generally jump higher than shorter people for a given level of strength. It’s to do with the length of legs etc

so this formula works well for people around 5’9", if your shorter you’ll need greater strength, and vice versa if your taller with longer thighs, femur

69

the formula as applied to Kelly Baggett and Squat DR, both 5’9" guys. Kelly looks long, but Squat Dr has average propprtions

Squat DR - I believe he has a 600+lb oly squat. 600 x 0.43 = 258lb high catch power snatch
258 divided by 210lb (BW) = 1.23
1.23 x 39 = 48 inch VJ

He said he can touch the top of the BBall square (11’6") off a standing vertical jump, with a standing reach of 7’5", and can get his head to the rim at least off a run, at 5’9" so it sounds about right :slight_smile:

Kelly Baggett

He said he squatted around 400lbs or a touch over at 160-165lb bodyweight - I don’t know the exact number when he was jumping at 42 inches. He told me a long time ago he power snatched 165lbs from the hang with minimal dip to get under it

but 0.43 x 405 = 174
(174 divided by 160) x 39 = 42.4 inch VJ

that’s pretty much Kelly Baggett’s real vertical :smiley:

70

[quote]CoolColJ wrote:
the formula as applied to Kelly Baggett and Squat DR, both 5’9" guys. Kelly looks long, but Squat Dr has average propprtions

Squat DR - I believe he has a 600+lb oly squat. 600 x 0.43 = 258lb high catch power snatch
258 divided by 210lb (BW) = 1.23
1.23 x 39 = 48 inch VJ

He said he can touch the top of the BBall square (11’6") off a standing vertical jump, with a standing reach of 7’5", and can get his head to the rim at least off a run, at 5’9" so it sounds about right :slight_smile:

Kelly Baggett

He said he squatted around 400lbs or a touch over at 160-165lb bodyweight - I don’t know the exact number when he was jumping at 42 inches. He told me a long time ago he power snatched 165lbs from the hang with minimal dip to get under it

but 0.43 x 405 = 174
(174 divided by 160) x 39 = 42.4 inch VJ

that’s pretty much Kelly Baggett’s real vertical :D[/quote]

props to you for that formula thats bad ass.

71

Well I usually don’t really play in the post that much, the reason I wrote that is because my coach really wants me to post up when I have a height advantage but im not that good at it. Almost all my pts are from 12ft+ range, so I really need to improve my inside game because when i catch a rebound down low I have trouble getting it back in if I’m not that lay-up distance.Also I have started to do as JTrinsey has said Great advice. DDodger thanks for your advice too, I’ll work on my hookshot. Also I will probably sign up for a 3-3 league on Tuesday-THursdays, what do youy guys think of that?

72

[quote]forensic91 wrote:
Also I will probably sign up for a 3-3 league on Tuesday-THursdays, what do youy guys think of that?[/quote]

Great idea. At your level the more you play the better it will do you.

73

CoolColJ:

NO FUCKING WAY!!
THAT FORMULA IS UNBELIEVEABLE!
Props!

74

Can KB still jump that high?

75

sick formula, worked for me.

5’9
183lbs
27 inch standing vertical
300lb full squat

76

[quote]CoolColJ wrote:
the formula as applied to Kelly Baggett and Squat DR, both 5’9" guys. Kelly looks long, but Squat Dr has average propprtions

Squat DR - I believe he has a 600+lb oly squat. 600 x 0.43 = 258lb high catch power snatch
258 divided by 210lb (BW) = 1.23
1.23 x 39 = 48 inch VJ

He said he can touch the top of the BBall square (11’6") off a standing vertical jump, with a standing reach of 7’5", and can get his head to the rim at least off a run, at 5’9" so it sounds about right :slight_smile:

Kelly Baggett

He said he squatted around 400lbs or a touch over at 160-165lb bodyweight - I don’t know the exact number when he was jumping at 42 inches. He told me a long time ago he power snatched 165lbs from the hang with minimal dip to get under it

but 0.43 x 405 = 174
(174 divided by 160) x 39 = 42.4 inch VJ

that’s pretty much Kelly Baggett’s real vertical :D[/quote]

Are these hamstring to calf full squats? sitting back or more oly style (down with vertical torso) I know its just theory but it makes a pretty big difference in how much weight you can use.

77

yeah that formula is definitely not applicable to us tall bastards lol. that’s pretty cool though man. props

forensic91: sounds like you already have a good outside game which is good. that means ppl will have to respect you and will come to the top of the post to guard you. here’s a little move i will share with you:

  • post up pretty far from the basket, 10-12 ft
  • catch the pass (secure with both hands!!! attack the ball!!)
    -fake one direction with your torso and the ball kind of at your hip, the key is to let the defender see the ball so hopefully he overcommits
    -spin back the opposite direction, as you spin drive the hell out of your free arm and give the defender a nice elbow in the hip! a little hip pointer will have him running gingerly the rest of the night. advantage: you
  • from there read the defense and pull up for a J or take it to the hole
  • if you arent confident in taking out in just try to get fouled with your layup

really work on your spin my man as this will help you separate from your defender. you can score all day with simple stuff like this in high school ball. plus the added bonus of pissing off your defender!! just work on your midrange j

78

[quote]gi2eg wrote:
Are these hamstring to calf full squats? sitting back or more oly style (down with vertical torso) I know its just theory but it makes a pretty big difference in how much weight you can use.[/quote]

high bar, no belt, shoulder width stance, ass to the floor, well at least below parallel, and no dive bombing and bouncing off your calves :slight_smile:
You want yout glutes to contribute at the bottom. Basicly demonstrate your full range strength levels.

your standard full olympic squat, you can sit back a bit if you want, I do, it won’t vary too much with a high bar position and shoulder width stance. Your body will automaticly move to the strongest position when you hit the sticking point anyway

79

[quote]duck_dodger23 wrote:
yeah that formula is definitely not applicable to us tall bastards lol. that’s pretty cool though man. props

[/quote]

the 39 in the formula measures the distance from my hip crease to where I catch the bar in the power snatch, with minimal dip to get under the bar

perhaps if you modify that number with a measurement that works for you, then it might work?

80

lol good thinking. i was wondering what the significance of the number 39. maybe i should start reading more carefully haha