Conditioning is sport specific, if you are a powerlifter then for example jumping rope is not good activity. Better off with low intensity stuff and work capacity lifting, ie doing tons of submax lifts with good form. Jumps can be used to get more explosive, but powerlifts are slow…
[quote]LTKO wrote:
can jumps be used as a conditioning exercise? or should it be a workout on its onwn. sorry if this is a stupid question. but jumping too much may hurt my lifts. wanna ask those with more experience.[/quote]
What are your goals?
I play basketball, so I’m Trying to get strongger and more explosive. Doing 5 3 1 for str. Not sure how to go about with the explosivveness. Though I do add. Some speed lifts in. During my warmups.
Sorry typing on a. Blackberry is. A bitch
play alot of basketball and make your other training to support your bball skills!
Hi guys, a national level ex sprinter here (10.7x). Retired from track&field 4 years ago (35 years old now). Used to be very explosive, dunked with both hands at 177cm (5’10) without any specific training (just sprinting and some lifting/plyometrics). Today I went to a basketball court and could barely touch the rim! I was very dissapointed, maybe my age starts to show! I haven’t done any explosive work (sprinting or jumping) for the last four years, only lifting weights 3-4 times per week and interval aerobic/lactic acid training.
Funny thing is that I’m much stronger than I used to be (500 full back squat 1rm/600 DL 1rm at 90kg bodyweight compared to 400 fbs/500 dl/75kg bw) with almost the same relative strength and my body composition is not so bad (12% bf compared to 8-9% bf). This thread gives me a great motivation to start training my explosivness again. I’ll try to post a video soon!
[quote]fetacheese wrote:
Hi guys, a national level ex sprinter here (10.7x). Retired from track&field 4 years ago (35 years old now). Used to be very explosive, dunked with both hands at 177cm (5’10) without any specific training (just sprinting and some lifting/plyometrics). Today I went to a basketball court and could barely touch the rim! I was very dissapointed, maybe my age starts to show! I haven’t done any explosive work (sprinting or jumping) for the last four years, only lifting weights 3-4 times per week and interval aerobic/lactic acid training.
Funny thing is that I’m much stronger than I used to be (500 full back squat 1rm/600 DL 1rm at 90kg bodyweight compared to 400 fbs/500 dl/75kg bw) with almost the same relative strength and my body composition is not so bad (12% bf compared to 8-9% bf). This thread gives me a great motivation to start training my explosivness again. I’ll try to post a video soon! [/quote]
Nice to hear man! I hope you get back to where you want to be! Any idea what type of routine you’ll be using? Will it be your old track workouts?
[quote]LTKO wrote:
I play basketball, so I’m Trying to get strongger and more explosive. Doing 5 3 1 for str. Not sure how to go about with the explosivveness. Though I do add. Some speed lifts in. During my warmups.
Sorry typing on a. Blackberry is. A bitch[/quote]
How much are you squatting and how much do you weigh?
[quote]DjSm28 wrote:
Nice to hear man! I hope you get back to where you want to be! Any idea what type of routine you’ll be using? Will it be your old track workouts?
[/quote]
Thanks man! in case you are interested my old training routine was
Mon/Thu/Fri: Sprinting + sometimes plyometrics/lifting
Tue/Wen/Sat: Conditioning (12x100m 60-70% intensity with 50m walking between them)
Sprinting volume was 200m-300m per session, full recovery between reps, emphasis in acceleration and top speed in winter (60m meetings), top speed and speed endurance in summer (100m meetings). Plyometrics and lifting volume was low. Full access to physical therapy etc (drug free though)
I feel too old to even try the same routine and I don’t see the point since I don’t have any competitive goals anymore. I’m thinking something like
Mon/Fri: Sprinting / Plyometrics / Lifting
Thu: Lifting
Tue/Sat: Conditioning (15-20 min medium intensity aerobic exercise)
Sprinting —> low volume like 2-3x30-40m
Lifting ----> Upper/lower split alternate between them, low volume 80%-90% intensity to maintain strength
Plyometrics ----> low intensity at the begining like med ball throws and later medium/high intesity like standing long jump/stairs jumping/hurdle jumping etc
What do you think?
[quote]fetacheese wrote:
[quote]DjSm28 wrote:
Nice to hear man! I hope you get back to where you want to be! Any idea what type of routine you’ll be using? Will it be your old track workouts?
[/quote]
Thanks man! in case you are interested my old training routine was
Mon/Thu/Fri: Sprinting + sometimes plyometrics/lifting
Tue/Wen/Sat: Conditioning (12x100m 60-70% intensity with 50m walking between them)
Sprinting volume was 200m-300m per session, full recovery between reps, emphasis in acceleration and top speed in winter (60m meetings), top speed and speed endurance in summer (100m meetings). Plyometrics and lifting volume was low. Full access to physical therapy etc (drug free though)
I feel too old to even try the same routine and I don’t see the point since I don’t have any competitive goals anymore. I’m thinking something like
Mon/Fri: Sprinting / Plyometrics / Lifting
Thu: Lifting
Tue/Sat: Conditioning (15-20 min medium intensity aerobic exercise)
Sprinting —> low volume like 2-3x30-40m
Lifting ----> Upper/lower split alternate between them, low volume 80%-90% intensity to maintain strength
Plyometrics ----> low intensity at the begining like med ball throws and later medium/high intesity like standing long jump/stairs jumping/hurdle jumping etc
What do you think?
[/quote]
Looks good to me. Sounds like you have plenty of strength so getting back into explosive training should go very well. Keep us posted!
I weighg 75kg, I squat about 90kg for 3reps? Well I just did in my. Previous worlout. I deadlift also about 90 for 3 reps. Myy vert is pathetic. Its gotta be only about 20-25inches and I’m 1.78m. I’m not very explosive and am definitely more suited for distance running.(I once got second for my sch charity marathon drive where I ran 18km in 2.5/2hrs. Can’t rmb. And prior to that, I never ran more than 10km in my life! But I love, really reallyy love basketball, so yea.
I know I should get stronger, read in a lot of vert articles and threads that I should aim for at least 2xbodyyweight squat? But I’m wondering if I still need/can add pylos to my training.
I’m also aiming to get my weight up to at least 80kg.
[quote]LTKO wrote:
I weighg 75kg, I squat about 90kg for 3reps? Well I just did in my. Previous worlout. I deadlift also about 90 for 3 reps. Myy vert is pathetic. Its gotta be only about 20-25inches and I’m 1.78m. I’m not very explosive and am definitely more suited for distance running.(I once got second for my sch charity marathon drive where I ran 18km in 2.5/2hrs. Can’t rmb. And prior to that, I never ran more than 10km in my life! But I love, really reallyy love basketball, so yea.
I know I should get stronger, read in a lot of vert articles and threads that I should aim for at least 2xbodyyweight squat? But I’m wondering if I still need/can add pylos to my training.
I’m also aiming to get my weight up to at least 80kg. [/quote]
Dude, it sounds like you need to put more focus on just getting stronger overall and less emphasis on plyos and sprinting. You’re blowing it out on the track, but your body has so little horsepower that you’re not really getting good carryover. Spend the next few months getting stronger and keep your sprinting/plying work at maintenance and watch your gains go up.
[quote]WhiteFlash wrote:
[quote]LTKO wrote:
I weighg 75kg, I squat about 90kg for 3reps? Well I just did in my. Previous worlout. I deadlift also about 90 for 3 reps. Myy vert is pathetic. Its gotta be only about 20-25inches and I’m 1.78m. I’m not very explosive and am definitely more suited for distance running.(I once got second for my sch charity marathon drive where I ran 18km in 2.5/2hrs. Can’t rmb. And prior to that, I never ran more than 10km in my life! But I love, really reallyy love basketball, so yea.
I know I should get stronger, read in a lot of vert articles and threads that I should aim for at least 2xbodyyweight squat? But I’m wondering if I still need/can add pylos to my training.
I’m also aiming to get my weight up to at least 80kg. [/quote]
Dude, it sounds like you need to put more focus on just getting stronger overall and less emphasis on plyos and sprinting. You’re blowing it out on the track, but your body has so little horsepower that you’re not really getting good carryover. Spend the next few months getting stronger and keep your sprinting/plying work at maintenance and watch your gains go up.
[/quote]
Agreed. Squat, deadlift, lunge, split squats. Those are your best friends right now. Just do enough volume on sprints and jumps to maintain. Maybe 10-15 jumps a couple of days a week. A few shorts sprints once or twice a week should do it too.
alright thanks. id work on that. it was just so damn frustrating being so slow and not being able to jump high. all i could do was shoot. ):
been outta the jumping game for a little while now but after this PL meet I’m gonna get back out there and work my vert. I’m hoping to be at an all time high (strength wise) and hopefully I can drop a little bit more BW… that sounds like a recipe for a better vert if you ask me
[quote]gregron wrote:
been outta the jumping game for a little while now but after this PL meet I’m gonna get back out there and work my vert. I’m hoping to be at an all time high (strength wise) and hopefully I can drop a little bit more BW… that sounds like a recipe for a better vert if you ask me[/quote]
Good luck with that man! Let us know how it goes! BTW, what are your lifts at right now?
[quote]DjSm28 wrote:
[quote]gregron wrote:
been outta the jumping game for a little while now but after this PL meet I’m gonna get back out there and work my vert. I’m hoping to be at an all time high (strength wise) and hopefully I can drop a little bit more BW… that sounds like a recipe for a better vert if you ask me[/quote]
Good luck with that man! Let us know how it goes! BTW, what are your lifts at right now?[/quote]
thanks man, i definitely will. not exactly sure what my maxes are but I guess I’ll find out at the meet lol.
I bet I’m good for:
Squat: 450
DL: 450+
Clean: 250+
something like that
[quote]gregron wrote:
[quote]DjSm28 wrote:
[quote]gregron wrote:
been outta the jumping game for a little while now but after this PL meet I’m gonna get back out there and work my vert. I’m hoping to be at an all time high (strength wise) and hopefully I can drop a little bit more BW… that sounds like a recipe for a better vert if you ask me[/quote]
Good luck with that man! Let us know how it goes! BTW, what are your lifts at right now?[/quote]
thanks man, i definitely will. not exactly sure what my maxes are but I guess I’ll find out at the meet lol.
I bet I’m good for:
Squat: 450
DL: 450+
Clean: 250+
something like that[/quote]
Very nice. i’m sure you’ll be flying when you get back to vert training. I unfortunately just had my wisdom teeth pulled yesterday so I can’t lift for a few days. Maybe a week. It’s the middle of my cycle, but my tendinitis has been getting bad so it’s a nice break in a way.
Hello All,
I’m still in the process of getting my squat up since my last post in the original vert thread, and I’d like some feedback on my current direction/progress.
I am 6’ 178 lbs and currently capable of squatting 230 ATG for my first set of 10, with quite a ways to go still obviously. My standing vert is ~28". I do legs once a week, early in the week, play volleyball 3-4 times a week, as well as play in a touch football league on Saturdays. My current leg day routine consists of: 3x10 ATG Squats (which is more like a 10 rep max, followed by 2 sets to failure), 3x6-8 Bulgarian Split Squats with 60-80 lb DBs per hand, then some Reverse Hyperextensions/Glute Ham Raises.
I have two main questions right now:
- Given my overall activity level, as well as my vert related goals, should I reduce the number of sets and or reps ie. go to a 3x5 squat at higher percent of my max?
- Is squatting ATG the preferred choice to translate into vertical jump related goals? Would I be better off low/high box squatting, squatting to parallel, squatting with bands (I own a pair of bands that put up to 70 lbs resistance), etc?
Thanks in advance.
Hey guys! I’m a noob joining in on this thread, but vert related stuff is my fav so I thought I’d get in on the action. Quick stats: 6’ 175lbs, 34" standing VJ and 38" running. Deadlift 360 and Box squat about 400. I thought I could get involved on the convo and bounce some ideas around.
I have two main questions right now:
- Given my overall activity level, as well as my vert related goals, should I reduce the number of sets and or reps ie. go to a 3x5 squat at higher percent of my max?
- Is squatting ATG the preferred choice to translate into vertical jump related goals? Would I be better off low/high box squatting, squatting to parallel, squatting with bands (I own a pair of bands that put up to 70 lbs resistance), etc?
Thanks in advance.
In my opinion… which could easily be wrong of course, I’d say you should maybe increase your frequency on the leg days. If that’s not possible (given your activity level) you may want to try switching to some lower rep stuff. 3x5 or even 5x3. I think given the amount of jumping you’re doing the thing you need to do now is increase your horsepower. To answer the second question, there’s no doubt ATG squats hit the most muscle and include the glutes and hamstrings more than a box squat or parallel squat. However, I really love my box squats. They teach you to sit back, initiate the movement with your hips, and provide a great stimulus for increasing starting strength. Those are my thoughts.