Vertical Leap training thread

[Phaded]

hmmsers.. seems like its gonna be alot of reading..

 

[coolcolj]

start here

http://www.higher-faster-sports.com/jumphigher.html

 

[MikeMartial]

Awesome thread, K to you

 

[coolcolj]

stats -

5'9"
199-206lbs depending on what time of day.
standing vertical jump- 44"
squat raw and top of thigh to parallel 740
front squat 545
powerclean 380
jerk 365

Ring = 10 feet

standing jump

running jump

seanjos, to answer your question i do train five days per week, sometimes a tempo run on sat. depending on what time of year it is. as for the vert, the biggest helper for me was the box squat. it took my vert and brought it to the next level. three years ago i measured 38.5, the next year 40.5 and now my 44 which was acutally last summer. it also added about 6 honest inches to my friends vert who trained with me last summer in a three month time period. the wide stance on the box squat really gets the hips involved.

first off my squat and vert always went hand in hand. my workouts are a combo of cf, elitetrack workouts, westside barbell, a bunch of other sites and sources and my own ideas. check these out and if you want a good squat check out westside barbell.
as for box height it varies. parallel for me is about 16 inches, but i got the best results it seemed, as far as vert improvment, when i used an 18" box. the weight i was able to use was actually more than my squat.
my friend started the summer with a three quarter squat with about 350 at a bw of 190. he did what i did and he squatted 495 to close out the summer, with a full squat. as to what helped my friend acheive the increase, it was probably both the box squat and the squat as we used them in short three week cycles. we also used the dynamic box squat, later on in the week in the offseason with about 50% of our maxes, concentrating on bar speed.
as for my squat and how i got it. the first time i stepped under a squat rack i was able to do 315 (probably a three quarter squat looking back at best) but i was also a skinny 17 year old. i train by myself, always have except for the three months in the summer, and i use everything for motivation and i go balls to the wall. also, i always worked on my weakest link, whatever it was, whether it was hamstrings, butt, back, whatever, and made it my strong points. think about it, if every part of your body can squat 500 lbs but your hamstrings can only handle 400 lbs. than you need to work on your hamstrings.
my core is strong from squatting or is it my squat is strong from doing core work. either way i have always pushed my strength levels for my core like i did any other bodypart. all guys go crazy over the benchpress, but what if they put the same effort into their core training, oly lifts, etc.
i dont deadlift often, i usually do stiff legged deadlifts. for these i vary either using a snatch grip for more posterior chain involvement of just regular grip(using a hook grip of course). the weights i use for sld get over 450 lbs for reps. as for a regular deadlift i really dont know.
my squat was just over 400 lbs not too long ago and my vert not much over 30, so you can make huge gains. hardwork, research, clean diet, and listening to your body will all help you get what you are looking for. but my biggets gains probably came from the oly lifts as i never did them before. dont neglect these lifts as the explosivness in these lifts is just what you are looking for in a vert jump. oh yeah and dont forget the track work !!!!
hope this answers your questions and helps you obtain your goals.

 

[KOArtist]

coolcolj, I'm a bit confused right now....whose stats, pics, and quotes are those??? Baggets? Yours?

 

[coolcolj]

just some 24 y.o guy who sprints for fun, and posted on the CF forum, check the last couple of pages of my journal for info

44inch standing vertical jump! SICK

 

[KOArtist]

yeah, that's fargin ridiculous. CF=Charlie Francis right? I've been injured and haven't done much in the last 4-6 months, so I haven't been around any of the forums either, thanks for reminding me about 'ol Charlie.

 

[coolcolj]

yeah Charlie Francis forum

well that guy has my goal, I'll get there soon, but I'm gonna be a bit leaner and a lot lighter

he's not very fast though for someone with that strength and power - with a 11'7" standing long jump! Only runs a 7.05 sec 60m

Still that's the top 1% of the world vertical jump!!

 

[zerogravity23]

Hi,

Being a former AAU basketball player my biggest goal was to dunk a basketball. Because of that goal and my terrible athletic genes I started working with 3 excellent trainers such as; Gil Thomas, Marv Marinovich, and Eric Moreno. My biggest recommendation is to check out my blog at <a href="http://zerogravityavailableinmyhouse.blogspot.com/">http://zerogravityavailableinmyhouse.blogspot.com/</a>. Along w that on my blog I have provided many excellent links to help you out w your success. This is where I explain all the things they have taught me. Keep dreaming and working hard and you toom will one day dunk.

 

[Azinine]

Thanks. I toom think I will dunk now.