|
#1
07-25-2004, 03:38 PM
|
|||
|
|||
Improving Verticle jump
Volleyball season is coming up again, and I need to pack on some leg strength/mass pretty quick. I have a little over a month n 1/2 to improve my verticle jump significantly. Should I be training low weight high rep or high weight low rep as I usually do? I'll be hitin' legs twice a week.. what should my excercise sheduel look like??
I need help! [img]/forum/images/graemlins/frown.gif[/img] -Adam 
|
|
#2
07-25-2004, 03:45 PM
|
|||
|
|||
|
Re: Improving Verticle jump
High weight/low rep but as for how often i cant help
__________________
Go Raiders! www.geocities.com/omegawarlords2003 Sign our guestbook! Goal:Achieve the man abs by Christmas
|
|
#3
07-25-2004, 04:55 PM
|
|||
|
|||
|
Re: Improving Verticle jump
Regg,
Below Parallel Squat should be your best friend if you want to gain ~4 inches on your vertical jump quickly. Assuming you haven't been doing BPSs regularly already, you should see the improvement very quickly. Make sure to vary your reps and sets for Power, Strength, and Hypertrophy. Also look into Plyometrics (there are some good articles on this under the "Workout" tab at the top of this site.
__________________
"One man's Workout is another man's warm-up."
|
|
#5
07-25-2004, 05:48 PM
|
|||
|
|||
|
Re: Improving Verticle jump
I saw once in M&F magazine a form of squats where you actually jump as you come up (obviously you would have to go ligher in weight). Would that be a good exercise perhaps for improving vertical jump?
|
|
#7
07-25-2004, 06:53 PM
|
|||
|
|||
|
Re: Improving Verticle jump
My verticle went WAY up when I started Tae Kwan Do again so I don't really know how the specificity Hypothesis explains that as it would be a different motor program (angle/speed/power)
__________________
Bring the PAIN
|
|
#8
07-25-2004, 07:18 PM
|
|||
|
|||
|
Re: Improving Verticle jump
wow, thanx alot guys.. I think I will use some weight training high weight low rep, and some actual verticle jumping. But should I preform both on the same day? and if so, which one first?
|
|
#9
07-25-2004, 07:30 PM
|
|||
|
|||
|
Re: Improving Verticle jump
Do a 1RM on squats and then do verticle jumps for 10 reps directly afterwards or wait 5 minutes and do them. Both forms work great.
__________________
Bring the PAIN
|
|
#10
07-25-2004, 07:49 PM
|
|||
|
|||
|
Re: Improving Verticle jump
Hey I play baskewtball and I guess that the kind of vertical you need in vollyball and basketball is almost the same. What I do is that I lift weigths with my legs and i also do a lot of explosive jumping with wery little wight. But your key to a great vertical is that you got strong core muscles. This is an exercise I love to do. You start with feet together then jump as far ahead as you can then when you hit the floor jump as quick as you can again forward then same oce more and then when you land the last time jump as high as you can straight up
Good luck man!
|
 |
| Thread Tools | |
|
|
