Yeah that should work.
Single leg jumping utilizes the posterior chain big time. If someone wanted to increase the single leg jump I would focus on the traditional DL and its variations as strength exercises and practice single leg jumping quite a bit. I also like KB swings quite a bit, try to focus on throwing the bell between your legs, stopping quickly and exploding it back up, and of course single leg landings from a box. BTW, there is a great podcast from Mike Robertson and Pavel that discusses using KB swings and snatches to increase VJ and DL strength, its free on itunes.
For double leg jumping I favor the trap bar DL, and depending on body structure, height, arm length ect… these may have to be performed off a 2-6" platform. I try to get my clients to start from a parallel or slightly below parallel position. I favor these as lifting from a dead stop increases starting strength, and anything you can do to increase the force at the beginning of the movement should help.
If you want to jump high, get your body fat to 10% or less, get your squat or DL to at least double your body weight, and increase your foot/ankle stiffness.
As far as acceleration on approach, if increasing speed kills your vert you could, as Jtrinsey said, work on ankle stiffness, and you might also look at your ability to absorb force rapidly as in a box drops. As your speed increases the force you are absorbing also increases, you could have an energy leak in your ankles or in your hips, depending on your technique.
As far as front squat vs back squat, I think body structure plays a bit of a role in this issue. I can back squat in the mid to upper 400s, but my front squat sucks. I have a hard time staying upright. I have a long torso and the front squat stresses my upper/mid back to the point where the weight I can use might not stress my legs enough. I think the front squat is a great exercise but if your goal is to jump high, you have to produce more force to accelerate your body. I think body structure plays a big role in exercise selections when the goal is to improve athletic performance.
Gettin less fat brings ALOT gains to jumping, i’ve lost just 3k going from 91->87,6kilos and even that has helped jumping. Takeoff feels faster even with this amount of fat loss- Ultimate goal is to get down to 80 or less
[quote]otisbean wrote:
As far as front squat vs back squat, I think body structure plays a bit of a role in this issue. I can back squat in the mid to upper 400s, but my front squat sucks. I have a hard time staying upright. I have a long torso and the front squat stresses my upper/mid back to the point where the weight I can use might not stress my legs enough. I think the front squat is a great exercise but if your goal is to jump high, you have to produce more force to accelerate your body. I think body structure plays a big role in exercise selections when the goal is to improve athletic performance.[/quote]
A low % front squat vs a back squat would indicate your back squat is less then ideal form for front squating (upright) or for most people they haven’t spent enough time front squating. The front squat will really stress the upper/mid back a lot. If you have spent years back squating but only a few months there is no hope in hell of your front squat getting anywhere near 80-85% of your back squat! Your upper/ mid back is no where near strong enough to stay upright enough.
My run and jump is weak due to your associated chat. Not that suprising since I don’t run and jump, everything is off standing and 2 footed so my one legged stuff from running is my 2 weakest issues! doh! Lack of practice is also the main thing and thus my condition, strength and motor patterns to run and jump is CRAP!
Koing
[quote]Koing wrote:
[quote]otisbean wrote:
As far as front squat vs back squat, I think body structure plays a bit of a role in this issue. I can back squat in the mid to upper 400s, but my front squat sucks. I have a hard time staying upright. I have a long torso and the front squat stresses my upper/mid back to the point where the weight I can use might not stress my legs enough. I think the front squat is a great exercise but if your goal is to jump high, you have to produce more force to accelerate your body. I think body structure plays a big role in exercise selections when the goal is to improve athletic performance.[/quote]
A low % front squat vs a back squat would indicate your back squat is less then ideal form for front squating (upright) or for most people they haven’t spent enough time front squating. The front squat will really stress the upper/mid back a lot. If you have spent years back squating but only a few months there is no hope in hell of your front squat getting anywhere near 80-85% of your back squat! Your upper/ mid back is no where near strong enough to stay upright enough.
My run and jump is weak due to your associated chat. Not that suprising since I don’t run and jump, everything is off standing and 2 footed so my one legged stuff from running is my 2 weakest issues! doh! Lack of practice is also the main thing and thus my condition, strength and motor patterns to run and jump is CRAP!
Koing[/quote]
There is no doubt my upper/mid back can’t handle the load. When I get heavier, my shoulders want to round forward. I actually don’t even back squat often, though I think Im decent at it. I use the Trap bar DL as my main strength exercise. For me and my structure, it carries over very well for the back squat. Most often if I back squat I do ISO holds vs up down reps, or I do REA squats. I do REA squats pretty often and like them quite a bit. Im strong enough now, I just need to drop some more BF and keep building explosivness. My goal is to jump my age, which is 37.
BEcause of your strength/Oly lifting background, you will probably always be a superior 2 footed jumper. Nothing wrong with that though, if you watch the dunk contest most of those guys are 2 footed jumpers as well.
i run and jump off 2 feet as well. it might be correlated to how weightlifters are trained via the jerk and second pull. i’m guessing weightlifters would have superior -standing- verticals relative to other athletes.
[quote]otisbean wrote:
[quote]Koing wrote:
[quote]otisbean wrote:
As far as front squat vs back squat, I think body structure plays a bit of a role in this issue. I can back squat in the mid to upper 400s, but my front squat sucks. I have a hard time staying upright. I have a long torso and the front squat stresses my upper/mid back to the point where the weight I can use might not stress my legs enough. I think the front squat is a great exercise but if your goal is to jump high, you have to produce more force to accelerate your body. I think body structure plays a big role in exercise selections when the goal is to improve athletic performance.[/quote]
A low % front squat vs a back squat would indicate your back squat is less then ideal form for front squating (upright) or for most people they haven’t spent enough time front squating. The front squat will really stress the upper/mid back a lot. If you have spent years back squating but only a few months there is no hope in hell of your front squat getting anywhere near 80-85% of your back squat! Your upper/ mid back is no where near strong enough to stay upright enough.
My run and jump is weak due to your associated chat. Not that suprising since I don’t run and jump, everything is off standing and 2 footed so my one legged stuff from running is my 2 weakest issues! doh! Lack of practice is also the main thing and thus my condition, strength and motor patterns to run and jump is CRAP!
Koing[/quote]
There is no doubt my upper/mid back can’t handle the load. When I get heavier, my shoulders want to round forward. I actually don’t even back squat often, though I think Im decent at it. I use the Trap bar DL as my main strength exercise. For me and my structure, it carries over very well for the back squat. Most often if I back squat I do ISO holds vs up down reps, or I do REA squats. I do REA squats pretty often and like them quite a bit. Im strong enough now, I just need to drop some more BF and keep building explosivness. My goal is to jump my age, which is 37.
BEcause of your strength/Oly lifting background, you will probably always be a superior 2 footed jumper. Nothing wrong with that though, if you watch the dunk contest most of those guys are 2 footed jumpers as well.
[/quote]
Sick mate.
I want 40" later on but the problem is my main goal is first and foremost Olifts. After the British I’ll put in 6 weeks of jump training along with my Oly stuff as I have a proper hard on for Olifts.
Didn’t know the dunkers would be better off 2 footed? I thought they were better off one foot? I don’t watch much bball being in England and all 
[quote]m1kekim wrote:
i run and jump off 2 feet as well. it might be correlated to how weightlifters are trained via the jerk and second pull. i’m guessing weightlifters would have superior -standing- verticals relative to other athletes.[/quote]
It’s all down to training. We do nothing thats single footed and everythings off 2 foot hence my gimped one foot stuff and running. But my bro does better off a run up but he’s lighter and stronger lb for lb, so is better at controlling his run up, where mine feels savagely clumsey at best 
and not smooth. I guess it’s like learning to Snatch back again. It’s not automatic and only after 1000’s of reps it’s automatic and you can just do it naturally and this is what I’ll have to do to get my running jump to be where I want it to be.
standing 2 foot just feels SOOOO natural at the moment.
Any progress from you guys?
Koing
hops are slightly down (average rim touches vs getting well above) from 3 days ago for me. the last attempt was after a light speed day. today’s attempt was after fs double and singles around 275. perhaps squatting heavy and jumping is not a good combination at all.
generally no mike!
Try this one…
Get in to the ‘iron chair’ but with your back on the floor and your feet pressing against the wall hard. Quads at parallel. Do this for 30seconds. Stand up and now jump, you should be able to jump higher.
The squats should have helped a lot as long as you were not too tired. But maybe doubles is too much? Or you were carrying fatigue already so not optimal for jumping to start with?
Pretty pumped about getting in some jump work 
Koing
I’ve been dealing with a neck injury this past week so haven’t been in the gym since last Friday. Hoping to be back in Monday morning but we’ll see. As far as my jumping goes I can touch rim every time (even after squatting or heavy DL’s) but as far as getting a few inches over well that really depends on the day. Some days I feel good and some days I don’t.
I’m gonna try that lying roman chair thing… I’ll see how that helps next time I’m able to get into the gym. Good luck everyone
.greg.
A big fuck you! To the Finnish weather it rains all the time so no b-ball playing.
[quote]gregron wrote:
I’ve been dealing with a neck injury this past week so haven’t been in the gym since last Friday. Hoping to be back in Monday morning but we’ll see. As far as my jumping goes I can touch rim every time (even after squatting or heavy DL’s) but as far as getting a few inches over well that really depends on the day. Some days I feel good and some days I don’t.
I’m gonna try that lying roman chair thing… I’ll see how that helps next time I’m able to get into the gym. Good luck everyone
.greg.[/quote]
It’ll work.
It has a scientific name, pre tenusation or something like that. 3 letter acronym but I of course can’t remember it…
Koing
cool good to know. I’m going to the gym today so I’ll try a few jumps, the chair it up and try a few more. i’ll report back later with my results
.greg.
Damned body pump class! They were taking up the BBall court when I was at the gym today so no jumps for me. Rested up the legs so hopefully I’ll get in there tomorrow and see how high I get… Damn you Body Pump!!!
.greg.
You should have just bowled up anyway!
Koing
^^hahahaha I should have but I didnt
Today was legs day. Did ATG front squats with 225 concentrating on speed. Then for my single leg movement I did Bulgarian Split Squats working up to my last set holding the 100lb DB’s for 6 each leg.
After that I went in the gym and wasnt even close to getting the rim hahahaha. We’ll see how I fare later in the week but it definitely wasnt happening after that.
.greg.
i had a few inches on top of the rim today at around 195 clothed. on average a grab with either arm. i’ve been above the rim since last year where i trained maybe for a month to get that way. i’d say +2 to 4 inches in a month. i was 180-185 last year. i stopped doing vert training for a year until now. i’m aiming for a foot above the rim (which should be enough to dunk a full sized ball two handed).
i’m not sure if i should specialize in vertical training by doing those stupid assists you see in youtube vids. i was going to do a weightlifting meet in july but it doesn’t look good since i can only train once a week in the classic lifts at most - i was planning on getting a workout agreement with a sports training facility which fell through. if you live in america … weightlifting is almost impossible because you can’t drop weights.
the attached pic was around july 09. imo my hops are a bit better than last year by a couple inches. i actually also have video which i won’t post here cause it contains really shitty weightlifting (i’m much better now in the S+CJ) on the same account.
[quote]m1kekim wrote:
i had a few inches on top of the rim today at around 195 clothed. on average a grab with either arm. i’ve been above the rim since last year where i trained maybe for a month to get that way. i’d say +2 to 4 inches in a month. i was 180-185 last year. i stopped doing vert training for a year until now. i’m aiming for a foot above the rim (which should be enough to dunk a full sized ball two handed).
i’m not sure if i should specialize in vertical training by doing those stupid assists you see in youtube vids. i was going to do a weightlifting meet in july but it doesn’t look good since i can only train once a week in the classic lifts at most - i was planning on getting a workout agreement with a sports training facility which fell through. if you live in america … weightlifting is almost impossible because you can’t drop weights.
the attached pic was around july 09. imo my hops are a bit better than last year by a couple inches. i actually also have video which i won’t post here cause it contains really shitty weightlifting (i’m much better now in the S+CJ) on the same account. [/quote]
what is a “stupid assist that you see in youtube videos” ? you mean a lob ? if so why is it stupid ?
you know what’s stupid, calling a lob stupid.
forgive me if i misunderstood, no apology though if i understood.
g`day brah!
[quote]gregron wrote:
^^hahahaha I should have but I didnt
Today was legs day. Did ATG front squats with 225 concentrating on speed. Then for my single leg movement I did Bulgarian Split Squats working up to my last set holding the 100lb DB’s for 6 each leg.
After that I went in the gym and wasnt even close to getting the rim hahahaha. We’ll see how I fare later in the week but it definitely wasnt happening after that.
.greg.[/quote]
I’ve found over the past few months I can still grab the rim even when f0cked after heavy olift/ squat sessions so when fresh I should be sailing a bit higher! Next week then I’ll see about grabbing some videos of my first hops in ages!
Koing
[quote]m1kekim wrote:
i had a few inches on top of the rim today at around 195 clothed. on average a grab with either arm. i’ve been above the rim since last year where i trained maybe for a month to get that way. i’d say +2 to 4 inches in a month. i was 180-185 last year. i stopped doing vert training for a year until now. i’m aiming for a foot above the rim (which should be enough to dunk a full sized ball two handed).
i’m not sure if i should specialize in vertical training by doing those stupid assists you see in youtube vids. i was going to do a weightlifting meet in july but it doesn’t look good since i can only train once a week in the classic lifts at most - i was planning on getting a workout agreement with a sports training facility which fell through. if you live in america … weightlifting is almost impossible because you can’t drop weights.
the attached pic was around july 09. imo my hops are a bit better than last year by a couple inches. i actually also have video which i won’t post here cause it contains really shitty weightlifting (i’m much better now in the S+CJ) on the same account. [/quote]
Just put the video on mate and dot he comp!
1x a week is better then nothing and you can work on your hops on the other days also mate!
I’ve got old videos on my youtube acccount from years ago! It shows where you started out and where your heading now 
Koing