Vert Training Thread 2.0

Training
61

Good points jrose. I was already planning to slowly taper my volume to 3x5 before my post (basically go up 5-10 pounds per workout from my current 3x10 until I hit a weight that I can only do 3x5 on), and your post confirms it.

How high a box do you use? While I’m not trying to discount full ROM squats, I do feel that vertical jump is my primary goal so, I’m willing to change to whatever type of squat translates best to jumping. We’re essentially the same height and weight, but you’re jumping significantly higher! Also, just curious, are you a one-footed leaper or two-footed?

62

Yeah that sounds like a good plan. Just for the record I’d vote you increase the weight at LEAST 10lbs per week. Maybe 15-20. And I never commented on your lifting set up. I’m really diggin’ your set up. 3 solid sets of squats, what I consider the best unilateral leg-developer ever (BSS), and then GHRs. So definitely stick with that. Those BSSs are beasts for leg hypertrophy, which about every vert freak and their mom could use.

For box squats I do parallel or 2-3" above. I kinda switch back and forth. I’ve been following a program designed for me specifically by a freak of an athlete I’m sure you’re familiar with (Squat Dr.) and he’s had me doing box squats a few inches above parallel. And then I’m able to do reps with 450 when I can barely ATG squat 315. But when I program them for myself I just do parallel. I AM jumping a bit higher than you, and that’s interesting. What’s your 1RM on squat and deadlift? I have good technique and practice my jumps a lot, but you’re right there with me by the looks of it. It’d be interesting to see why I’m jumping higher.

Lastly, to answer your question and wrap-up this marathon post, I’m a 2-foot jumper. Mainly cause by my quad-dominance throughout high school I think. And I’m not “reactive” enough to be a strong 1-leg jumper. I can still dunk off 1-foot, but that’s a product of a lot of weight training and practice. Look forward to hearing back from ya!

63

^^^ you do realize that squat Dr has been exposed as a fraud, right?

64

[quote]WhiteFlash wrote:
^^^ you do realize that squat Dr has been exposed as a fraud, right?[/quote]

For real?!?! I haven’t. How so?

65

Ahh nevermind. I found the thread and read through it. I’ll just keep my opinion to myself.

66

[quote]jrose422 wrote:
Ahh nevermind. I found the thread and read through it. I’ll just keep my opinion to myself.[/quote]

Feel free to speak your mind. The guy has claimed world record lifts and leaping abilities yet has ZERO PROOF of anything. His only video is of him jumping on a clearly lowered rim at a favorable angle, and ALL of his pics are photoshopped stills. And, he’s been exposed on several training forums and runs away with his tail ticked between his legs. He’s a snake oil salesman, nothing more.

67

correction on squatdr photographs:

The theory is now, for his “amazing pictures”, that he pulls himself up on the rim + let’s go and poses. All of his huge jump pictures picture really strong rims/hoops. This explains why he has no pictures of him jumping on the vertec, which is next to the hoop in his “standing 50, running 55” pics (lmao). It might also explain how he hurt his knee, after those 50/55 pics. Doing that would be really hard on the knees, those would be supramaximal drops for every pic, and he had like 10 pics.

Can’t hang from a vertec then take pics…

and in other news, ive stopped lifting and am getting fat even though i’m doing insane amounts of conditioning.

68

Why’d you drop the lifting Adarqui?

69

[quote]DjSm28 wrote:
Why’d you drop the lifting Adarqui?[/quote]

dno, bored of it… not enjoying it much anymore… so since that happened, there’s no way i’d be able to get to 500+ half squat off pins @ 150… i enjoy jumping/dunking, but i ive lost that fire for the other training (weightlifting/hypers/bw-exercises/calf raises/bw upper/plate swings)… but, it’s given me renewed interest in conditioning (distance running, jump rope, reactive training, sprinting) etc… just going to stick to really simple training, tons of conditioning/rebounds.

out of all that crazy multi squat session per day lifting i was doing, the thing that finally killed my left leg, was trying to become a single leg jumper… ever since i “overdid it” with single leg jumps, my left quad becomes dead fairly quick once i start jumping… feels rigid… fascia is jacked up.

ive only had one good jump session since i stopped lifting 2 weeks ago… overall my jumping has sucked, but, out of nowhere i flew… i had good sleep, left leg felt good temporarily, everything felt good, then i got up nasty… landed some really hard dunks/smashed some hard misses, but pretty much every other day has sucked jump-wise… hah… when my left quad feels ‘rigid’, i have 0 bounce… im very dominant on my left leg, i get most of my power from that leg when i jump double, so that explains alot.

that said, ill be able to get my jumping up to decent levels, pretty sure of it… lifting taught me alot about how i need to feel to jump my best, and how i need to ‘psyche up’ to hit my best jumps… without lifting i doubt i would have ever learned that.

so basically, the plan right now is to get back into insane shape like i was when i was boxing (multiple sessions of running/jump rope per day), get healthier, jump/dunk/sprint + play occasional basketball, chill & have fun.

peace man

70

Nice man. Be sure to keep us updated.

71

Just a little update of what I’m doing at the moment:

Three weeks of increasing frequency and volume with a lot of BSSs and Swings, Box Squat and Deadlift once a week each with jumps included to keep technique down. After a deload week I’m going back to the workouts with a lot of power work (med ball throws, jumps, jump squats, etc.) and very little lifting (just squats and deads mainly as potentiators). Do this for three weeks and then take a deload week and try to PR. Shootin’ for 40 or 41 running. We’ll see how that goes.

Does anyone use the Oly lifts much for power improvement? I’m sure they’re great, and I don’t see how they wouldn’t work but I’ve never done them and have gotten good results regardless. I just think doing DE Squats and jump squats and jumps is good enough to develop power. Any thoughts?

72

So I’m looking to increase my vert for both football and to be able to dunk. I am 17, 5’10 150lbs, I can squat 275. I have a 6’2 wingspan (7’6 reach) and a 32-inch vert. I can touch the rim with a standing vert, but am unable to dunk a basketball, as my running and standing vert are nearly the same. Heres how my workouts go:

Mondays-
Snatches - 3x5 - 115
Power Cleans - 3x5 - 135
Step Ups - 3x10 - 135

Wednesdays-
Squats - 3x5 - 60%, 65%, 70& of max
Jump Squat - 3x10 - 95
Deadlift - 3x5 - 135
Hyperextensions - 3x10

Fridays-
Same as Monday

I only workout in my weight training class which I have every other day, so I only have roughly an hour to workout. I also am a track runner, so after lifting I do sprints and such. I’ve been doing this for a couple months but havent seen a significant increase, what should I do different?

73

I think you need to add in some more jumping dude. Especially some running jumps, cause there’s no reason your running jump shouldn’t be at least 3 or 4 inches higher than your standing. So maybe 2 days a week do 10-15 total running jumps for max height (focusing on improving your technique) and I bet you’ll see some inches coming on soon enough. You have great relative strength and you’re thin and “lanky” (no offence). Right now I can only get like 2 or 3" above the rim on a standing jump cause I haven’t worked on it in a while, but I can still throw down a 180 with a run no problem. So I think you have several inches waiting for you.

74

Played ball last night and caught this. Actually slightly sprained my ankle before playing but tied 'em up tight and went at it. Goals right now are to stay at 175-ish but gradually get leaner while getting my weightroom #'s back up. After my knee surgery I stayed off back squats for too long and focused on box squats and it killed my squat.

Once I can get my traditional squat back to 3 plates for 5+ reps at 175 my horsepower should be around where I want it. I actually feel like I can do some decent dunks right now, but havent been playing or jumping in awhile and my timing and footwork suck balls.

75

nice dunk whiteflash!

76

[quote]LTKO wrote:
nice dunk whiteflash![/quote]

Thanks bud. Gonna try and get some more up this week.

77

I’ve started this setup for jumps. I’ll train upperbody on tuesday and friday.

For monday and thursday

Hang clean (70-90% of 1RM, focusing on speed)
Squat (weights between 70-85% of 1RM)
Jumping variation (box jumps reactively, standing long jumps etc)

For saturday

Special jump training (for three weeks, contrast set squat/box jump maximally, after this period maybe depth jump period next?)

Does this sound reasonable? Any improvements needed?

78

[quote]hatesmiles wrote:
I’ve started this setup for jumps. I’ll train upperbody on tuesday and friday.

For monday and thursday

Hang clean (70-90% of 1RM, focusing on speed)
Squat (weights between 70-85% of 1RM)
Jumping variation (box jumps reactively, standing long jumps etc)

For saturday

Special jump training (for three weeks, contrast set squat/box jump maximally, after this period maybe depth jump period next?)

Does this sound reasonable? Any improvements needed?[/quote]

Doesn’t sound bad at all. I’d definitely add some hamstring work like ghr’s, leg curls, pull throughs, etc… And it probably wouldn’t hurt to throw in some an work. Also, even though some strength coaches say it’s unnecessary I’ve always felt strong calves help. Good luck bud, let us know how it goes.

79

Thanks, yeah I’ll do extra hamstring work always after main lifting, should I just do basic calf work like seated and stading raises or something more specific stuff?

80

Completely new here, just wondering what you guys thought was better in terms of clean (full/squat), power clean and hang clean in terms of jumping? I have dunked previously when I was squatting quite a bit but now am a little short of it (with a soccer ball) and i haven’t touched a basketball since may, so that is not helping. Which of the 3 should I go with? I am starting squatting again so I will get there either way, just looking for some help.