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need exercises for verticle (weight training)
- Thread starter thriller
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Box Squat with bands. Just getting stronger won't increase your vertical that much...you must be FAST as well. The bands teach you to accelerate.
Also don't neglect the upper back/ rear delt area. The swinging of your arms that you use to jump can be responsible for up to 10% of you vertical leap.
Also don't neglect the upper back/ rear delt area. The swinging of your arms that you use to jump can be responsible for up to 10% of you vertical leap.
coolcolj
New member
well you can start off by building up your strength base
by doing full back squats and deadlifts.
I would choose deadlifts if you only need one exercise, since its more VJ specific. Hammies and butt are more important. Do it slowly though especially the negative. 1-2 secs up, and 4 second down. Keep your lower back slightly arched, and head up. push through your heels.
You also need one single leg exercise. Do the reverse lunge. Good for balance too. Works the hamstrings especially hard. Sports performance always improves with reverse lunges.
Use either a bar or dumbells. Bodyweight is plenty to start off with.
the above are good for general strength. For explosive power.
use 30% of your one rep max for squats and do squat jumps.
Use the same depth as your normal VJ and jump continously spending as little time as possible of the ground.
Work you abs hard. Very important
Also do some calf raises, and basic upper body work. Work on your shoulders and external rotatry cuffs. hanging on the ring is tough on the cuffs
Don't worry about the internal cuffs. they get plenty of work from normal chest and back work.
Oh yeah stretch your ext cuffs as well. stick you elbow out the side, with your fist on your waist, palms facing back, pull your elbow forward with your other hand
see here for exercises and how to do em.
http://strengthtraining.asimba.com/fitness_info/index.html
as always start off light and slow. learn the correct technique. always use a slow negative - 4 seconds, and use a controlled 2 second lift. I would keep the reps around 6-10. For calves use 6 reps per set, and explode the lift but lower it in 4 seconds since their mainly fast twitch.
I would do the Squat jumps first, and then either squats or deadlifts. I wouldn't do both of em. You can alternate between for each workout if you want or just stick to deadlifts. After that do the reverse lunges and calf raises.
Then work the rest of your body.
I'm trying to simplify things here. Training is a lot more complex than that. My head hurts
by doing full back squats and deadlifts.
I would choose deadlifts if you only need one exercise, since its more VJ specific. Hammies and butt are more important. Do it slowly though especially the negative. 1-2 secs up, and 4 second down. Keep your lower back slightly arched, and head up. push through your heels.
You also need one single leg exercise. Do the reverse lunge. Good for balance too. Works the hamstrings especially hard. Sports performance always improves with reverse lunges.
Use either a bar or dumbells. Bodyweight is plenty to start off with.
the above are good for general strength. For explosive power.
use 30% of your one rep max for squats and do squat jumps.
Use the same depth as your normal VJ and jump continously spending as little time as possible of the ground.
Work you abs hard. Very important
Also do some calf raises, and basic upper body work. Work on your shoulders and external rotatry cuffs. hanging on the ring is tough on the cuffs
Don't worry about the internal cuffs. they get plenty of work from normal chest and back work.
Oh yeah stretch your ext cuffs as well. stick you elbow out the side, with your fist on your waist, palms facing back, pull your elbow forward with your other hand
see here for exercises and how to do em.
http://strengthtraining.asimba.com/fitness_info/index.html
as always start off light and slow. learn the correct technique. always use a slow negative - 4 seconds, and use a controlled 2 second lift. I would keep the reps around 6-10. For calves use 6 reps per set, and explode the lift but lower it in 4 seconds since their mainly fast twitch.
I would do the Squat jumps first, and then either squats or deadlifts. I wouldn't do both of em. You can alternate between for each workout if you want or just stick to deadlifts. After that do the reverse lunges and calf raises.
Then work the rest of your body.
I'm trying to simplify things here. Training is a lot more complex than that. My head hurts
thriller
New member
thanks for the advice
ithught there was more exercises then that because i see all the threads you put up and there seems to be so many work outs. like single leg squats, cleans, jump snatches ect. why do you say i should stick to deadlifts and squats and not all these other work outs.
thnaks for the advice
ps should i explode up as fast as i can on each rep but still keeping control but still slow on the way down?
ithught there was more exercises then that because i see all the threads you put up and there seems to be so many work outs. like single leg squats, cleans, jump snatches ect. why do you say i should stick to deadlifts and squats and not all these other work outs.
thnaks for the advice
ps should i explode up as fast as i can on each rep but still keeping control but still slow on the way down?
coolcolj
New member
Well you need foundation first.
You can't build power without strength. Until you can squat 2 times your bodyweight for reps. I wouldn't bother doing olympic lifts etc. But if you have a trainer that can show you the correct form, by all means start do bar only cleans and snatches to learn the technique while you get stronger on the deadlift and squat.
Its a good warmup too.
Yes you can explode the squat, but always slow down near the top, and lower the the weight in 4 secs, under control. Arch you lower back slightly and keep your head up, stance should be slightly wider than shoudler width with feet pointed slightly outwards. Go all the way to the bottom.
I would keep the deadlift fairly controlled, its much better this way. You want to overload your muscles here, not learn how to perform deadlifts explosively and be strong at it like powerlifters. It's just a means to the end remeber.
Oh yeah do reverse hyperextensions as well for you posterior chain - lower back, glutes and hammies. Just use a normal hyperextension unit but do it the other way, ie raise legs up instead of the torso. hold a dumbell between your legs when you get stronger.
Always lower the negative in 4 second. This recruits mainly fast twitch fibres. Start with highish reps of 8-10 for the first 4 weeks, then you can gradually go heavier and start doing sets of 5 reps if you want the strength without the big thighs Don't go to failure. There is no need to on squats and deadlifts.
anyway you have 3 phases - strength/foundation building, then power phase, and then lastly speed phase. I would stick at the first phase until you can squat twice your bodyweight for 5 reps.
anyway I'm thinking long term here. Not a 8 week boost to your vertical type thing. That doesn't happen with weight training if your doing it properly and want to maximise your genetic potential. I've learnt that the hard way. Anyway I'm no trainer/coach I just know what works for me. There are more qualified people out there, seek them out, but they may not come free
You can't build power without strength. Until you can squat 2 times your bodyweight for reps. I wouldn't bother doing olympic lifts etc. But if you have a trainer that can show you the correct form, by all means start do bar only cleans and snatches to learn the technique while you get stronger on the deadlift and squat.
Its a good warmup too.
Yes you can explode the squat, but always slow down near the top, and lower the the weight in 4 secs, under control. Arch you lower back slightly and keep your head up, stance should be slightly wider than shoudler width with feet pointed slightly outwards. Go all the way to the bottom.
I would keep the deadlift fairly controlled, its much better this way. You want to overload your muscles here, not learn how to perform deadlifts explosively and be strong at it like powerlifters. It's just a means to the end remeber.
Oh yeah do reverse hyperextensions as well for you posterior chain - lower back, glutes and hammies. Just use a normal hyperextension unit but do it the other way, ie raise legs up instead of the torso. hold a dumbell between your legs when you get stronger.
Always lower the negative in 4 second. This recruits mainly fast twitch fibres. Start with highish reps of 8-10 for the first 4 weeks, then you can gradually go heavier and start doing sets of 5 reps if you want the strength without the big thighs
Don't go to failure. There is no need to on squats and deadlifts.anyway you have 3 phases - strength/foundation building, then power phase, and then lastly speed phase. I would stick at the first phase until you can squat twice your bodyweight for 5 reps.
anyway I'm thinking long term here. Not a 8 week boost to your vertical type thing. That doesn't happen with weight training if your doing it properly and want to maximise your genetic potential. I've learnt that the hard way. Anyway I'm no trainer/coach I just know what works for me. There are more qualified people out there, seek them out, but they may not come free
Last edited:
thriller
New member
thanx again
well im getting the exercises from yoyu and my gym teacher im close with and he is goin to makea program with me. do you think creatine will help me. i was htinhking of just taking it while i am lifting but go off of it during the season. what oyu think? and what about doing plys between sets?
well im getting the exercises from yoyu and my gym teacher im close with and he is goin to makea program with me. do you think creatine will help me. i was htinhking of just taking it while i am lifting but go off of it during the season. what oyu think? and what about doing plys between sets?
coolcolj
New member
in that case, add some hang jump snatches with just the olympic bar at the start. Good warm, and gets you in the mood to explode. Read how to do it in my vert thread. Make sure your rotatry cuffs are well warmed up here.
I do 5 standing vertical jumps or standing long jumps between my snatch and squat sets. Since I don't go to failure and I do low reps. they work hand in hand to train my nervous system.
So I would do a set of squats, rest 2 mins do 5 vertical jumps, with 5 sec rest in between each attempt. Rest 2 mins and do another set of squats.
There is a metal structure in my gym above the squat racks, and everytime I jump I try to get my head above it. Its at about 9 feet or so, so when I can do that I know can dunk with ease
You will need to make changes to your workout every 4 weeks. either reps, tempo or exercises to keep the gain coming.
I do 5 standing vertical jumps or standing long jumps between my snatch and squat sets. Since I don't go to failure and I do low reps. they work hand in hand to train my nervous system.
So I would do a set of squats, rest 2 mins do 5 vertical jumps, with 5 sec rest in between each attempt. Rest 2 mins and do another set of squats.
There is a metal structure in my gym above the squat racks, and everytime I jump I try to get my head above it. Its at about 9 feet or so, so when I can do that I know can dunk with ease
You will need to make changes to your workout every 4 weeks. either reps, tempo or exercises to keep the gain coming.
thriller
New member
swiss ball
what do you think of the swiss ball for athletics? i was thinking for the first part of my training i will do it just on the ground put when i get my strength where i want it ill start using thew swiss ball for squats and everything else i can do on it. should i or not?
what do you think of the swiss ball for athletics? i was thinking for the first part of my training i will do it just on the ground put when i get my strength where i want it ill start using thew swiss ball for squats and everything else i can do on it. should i or not?
thriller
New member
practise
i just practised standing on it and then i would squat with out a bar then with the bar then i started adding weight and right now i can squat over 100bl but thats because thats all th weight i have at home. when i used it i felt my balance was so much better. my speed off the dribble got better. i talked ot a personal trainer from the university of waterloo. he came to my school and he told me when i train for athletics to only use the swiss ball.
ps so what do you think of creatine?
i just practised standing on it and then i would squat with out a bar then with the bar then i started adding weight and right now i can squat over 100bl but thats because thats all th weight i have at home. when i used it i felt my balance was so much better. my speed off the dribble got better. i talked ot a personal trainer from the university of waterloo. he came to my school and he told me when i train for athletics to only use the swiss ball.
ps so what do you think of creatine?
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