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Increasing Vertical Leap
- Thread starter epark84
- Start date
leatherface
New member
Read up on Plyometric training, and try adding some Olympic lifts to your workout.
PolishHammer1977
New member
To jump higher you must train the muscles that will allow you to do so.
Basic principles of squatting will help you. Learn form.
Stretch often.
Where are you from a weightlifting standpoint?
Any experience?
What can and can't you do?
Basic principles of squatting will help you. Learn form.
Stretch often.
Where are you from a weightlifting standpoint?
Any experience?
What can and can't you do?
Last edited:
Try this: for a leg workout...
Superset heavy triples of squat with squat jumps. Those are when you squat down and reverse direction to jump as high as possible.
I suggest 3-4 sets total for the circuit.
So,
Heavy X 3 Tempo: explosive
Immediately: Squat jumps X 10, explosive
Rest like 3 minutes in between circuits. Do 3-4 times total. You could probably handle this twice/week.
This works because the heavy triples increase your maximal strength, while the squat jumps increase rate of force production and train your connective tissue's elastic properties.
-casual
Superset heavy triples of squat with squat jumps. Those are when you squat down and reverse direction to jump as high as possible.
I suggest 3-4 sets total for the circuit.
So,
Heavy X 3 Tempo: explosive
Immediately: Squat jumps X 10, explosive
Rest like 3 minutes in between circuits. Do 3-4 times total. You could probably handle this twice/week.
This works because the heavy triples increase your maximal strength, while the squat jumps increase rate of force production and train your connective tissue's elastic properties.
-casual
Brett44444444
New member
squat jumps? ouch! that has to be hell on your joints. Am I misinterpreting in thinking that you would literally jump feet off the ground for these?
erickthegreat11
New member
This will increase the strength in the joints if done properly. You are using enough weight so that your feet dont come off the ground but a few inches, so the impact isnt that spectacular. I believe running for 20 minutes or so would cause more pain.
I recently started doing jump squats again and I cant believe how much jumping/leg speed I have after just one session. I may change back to a heavy/de type split.
I recently started doing jump squats again and I cant believe how much jumping/leg speed I have after just one session. I may change back to a heavy/de type split.
PolishHammer1977
New member
sk* said:
Why do you think they are overrated?
Before you can begin plyometric work it is definitely a must to have weightlifting experience.
You must learn how to squat. It simulates the bottom and middle point of a controlled jump. At the same time you are strengthening all the muscles in your body. Everything.
Stretch day and night. Believe it or not some people can gain inches off stretching alone! What do you think happens after muscle is gained?
I could not write out a routine for someone that I know nothing about. This is strictly the beginning. Trust me, some people never get to the beginning let alone the end.
PolishHammer1977
New member
sk* said:
Can those basketball coaches jump 40+ inches?
Do they squat?
S
slobberknocker
Guest
Thanks to plain old heavy squatting, I can now dunk at 6'2, 342 lbs. In the words of Hatfield, "There's something to be said for just being God-awful strong."
PolishHammer1977 said:
Coaches don't necessarily have to know how to jump, but they can teach other people to jump. Not every personal trainor looks great, but they usually know what they are talking about.
I've never seen a single person from the basketball team squat (at my college), yet every single one of them can jump and jump high.
-sk
coolcolj
New member
power = speed x strength
there is no best way
strengthen the muscles used in jumping, teach you body to apply the strength with speed, optmise and boost the stretch reflex = big vertical jump
and off course practise technique - jumping itself.
you can see plyos are not the be end of all - without much strength you won't be applying much force if you just do plyos.
They may look like they jump high, but I doubt many of those guys could break 36inches standing flat footed and jumping straight up. You need a lot of explosive strength for that kind of jump.
there is no best way
strengthen the muscles used in jumping, teach you body to apply the strength with speed, optmise and boost the stretch reflex = big vertical jump
and off course practise technique - jumping itself.
you can see plyos are not the be end of all - without much strength you won't be applying much force if you just do plyos.
They may look like they jump high, but I doubt many of those guys could break 36inches standing flat footed and jumping straight up. You need a lot of explosive strength for that kind of jump.
coolcolj
New member
'89-LX-5.0
New member
When i started lifting with my lower body like 1.5-2 months ago my vertical was 20.5(yea go ahead and make fun) BTW i am WHITE!!! haha......But but 2 weeks ago i was up to 22 inches. I figure i might get 22.5-23 now.
Not too bad of gains.
cain
Not too bad of gains.
cain
frenzyFYTA
New member
i dont know exact measurements but i did air alert 3 and it put me from grabbing the rim to dunking
its a repetative jumping program, worked well for me. Msg me and i could hook u up
its a repetative jumping program, worked well for me. Msg me and i could hook u up
PolishHammer1977
New member
sk* said:
If you are lucky enough with genetics than why not enhance them? Why wouldn't you want to be faster, stronger, and have the ability to jump higher?
There are players out there right now today working much harder than you. They aren't judging programs and routines on what their "coaches" say. Their using trial, error and science to make the ultimate body for sport.
What college do you go to?
Do you have a strength coach?
Are you in a sport specific program?
Honestly, without getting all defensive realize what I am saying here. Read the words for what they are and improve yourself. If you don't, it's your teams loss as well as your own.
PolishHammer1977 said:
Bro, I don't play for any team or anything. And my comment wasn't based on anything too credible, except just a couple things that I have heard and noticed here and there ...
I do love playing basketball, but as of now it is nothing more than just a pasttime.
The way I progressed to be able to dunk was just trying to dunk, eventually it happened ... I am pretty tall though, 6'3+.
-sk
'89-LX-5.0
New member
Frenzy,
I was doing a variation of Air Alerts. I did those back in junior high. I didnt want to do like 100 jumps so i just added some weight. I kind of got out of them now except for the burnouts. I use them for my calfs. I usually hold DBs and do about 300 or more.
I was doing a variation of Air Alerts. I did those back in junior high. I didnt want to do like 100 jumps so i just added some weight. I kind of got out of them now except for the burnouts. I use them for my calfs. I usually hold DBs and do about 300 or more.
My standing vert was about 27 inches when I started lifting seriously in the winter(I had weak legs but good recruitment). Today I did several standing 2 footed jumps onto a 41 inch box. Not sure how much of a gain that is but I sure as hell couldn't have done it before. I'm figuring out how to train better now (thanks to coolcolj and others on this board) and I'm expecting even more and faster gains soon.
frenzyFYTA
New member
you might wanna look back into it AA3 is alot smarter than aa2, adds a new excersise, training splits and reps arnt as high.
If your not much of an athlete naturally or have little leg muscle you need to start with squats and build some sort of base. Then go to the plyo's. When I first started going for the dunk and a strong vertical, I had little to no leg size or strength. I built some decent legs first and then moved to plyo's. Plyo's if done strictly are incredibly demanding on the body and joints. I wouldn't use them to start training a vertical. I believe they are better used to increase a decent vertical that is already there.
