I never expected to see this thread again. To weigh in - since starting the thread I’ve upped my vert to whatever grabbing rim is (I’m guessing 30-33"). I didn’t see much improvement from simple verts, plyos, or the like, so I went back to strength - upped my squat to 470 (ass to grass this time), power clean to 290 (ugly, but legit), power snatch to 210, and deadlift to 515 from a 4" deficit. Bodyweight went to about 215-220. A little improvement in vert - but what really helped was doing verts with a very slow descent, keeping as much tension as possible in my hamstrings and glutes. In other words - you’re all wrong.
Seriously though , I think that, for me at, least it’s a question of coordination. Slowing down and extending the ROM gave me enough feedback to position myself correctly. Now it’s just a matter of practicing enough to do it quickly.
[quote]Thantophobia wrote:
I never expected to see this thread again. To weigh in - since starting the thread I’ve upped my vert to whatever grabbing rim is (I’m guessing 30-33"). I didn’t see much improvement from simple verts, plyos, or the like, so I went back to strength - upped my squat to 470 (ass to grass this time), power clean to 290 (ugly, but legit), power snatch to 210, and deadlift to 515 from a 4" deficit. Bodyweight went to about 215-220. A little improvement in vert - but what really helped was doing verts with a very slow descent, keeping as much tension as possible in my hamstrings and glutes. In other words - you’re all wrong.
Seriously though , I think that, for me at, least it’s a question of coordination. Slowing down and extending the ROM gave me enough feedback to position myself correctly. Now it’s just a matter of practicing enough to do it quickly. [/quote]
No disrespect, I’m glad you made gains, but are you trying to improve your vert for fun, or so you can apply that jumping ability to sports? How do you expect to jump quick enough if it takes a slow decent for you to jump high. Either say, I’m happy to hear you made gains in vert and strenght. What kind of program are you on?
[quote]Thantophobia wrote:
I never expected to see this thread again. To weigh in - since starting the thread I’ve upped my vert to whatever grabbing rim is (I’m guessing 30-33"). I didn’t see much improvement from simple verts, plyos, or the like, so I went back to strength - upped my squat to 470 (ass to grass this time), power clean to 290 (ugly, but legit), power snatch to 210, and deadlift to 515 from a 4" deficit. Bodyweight went to about 215-220. A little improvement in vert - but what really helped was doing verts with a very slow descent, keeping as much tension as possible in my hamstrings and glutes. In other words - you’re all wrong.
Seriously though , I think that, for me at, least it’s a question of coordination. Slowing down and extending the ROM gave me enough feedback to position myself correctly. Now it’s just a matter of practicing enough to do it quickly. [/quote]
You should start doing plyos that’ll get you jumping higher with your new strength. And it’ll probably make you descent quicker aswell.
No disrespect, I’m glad you made gains, but are you trying to improve your vert for fun, or so you can apply that jumping ability to sports? How do you expect to jump quick enough if it takes a slow decent for you to jump high. Either say, I’m happy to hear you made gains in vert and strenght. What kind of program are you on?
[/quote]
I should have clarified that - this is mainly for fun. I do play rugby, but my weak point there is not having a clue what’s going on - not jumping too slowly. The slow descent is only a temporary phase. When I train jumps, I start off with slow descents and then move onto a quicker movement.
As for a program, I don’t really have one. What I normally do is squat 3 times a week (usually one of these I cut off after warming up because the lifts just don’t feel right), deadlift once, clean/snatch variant once or twice, and clean/snatch pull 3 times. Other than that I just do what I feel like. Probably not an optimal setup, but since I don’t compete I don’t see any reason not to focus on just having fun in the gym.