Quote (Blaze-Weed @ Apr 2 2010 11:22pm)
What type of approach would you recommend for increasing vertical leap i've got a plan but i am looking for different things to do.
I've made a few of these on here so far...but they are many pages ago.
in order to increase vertical jump, you need to recreate the jump with additional stress (weight) to condition your muscles for exploding up with additional weight beyond that of your body. When this is repeated over and over, your body becomes so used to jumping with the increased weight, that when you shed the weight and perform the jump with just your bodyweight you will achieve superior height from previous jumps.
How to add additional weight? Try the heaviest ankle and wrist weights you can buy (10 lbs each I believe) which will add a total of 40 lbs to your total bodyweight - in addition you can try a backpack filled newspapers or anything to add sufficient weight.
Once you have the added weight, begin a program of vertical leap for 5 sets of 10 jumps 3 days a week with the added weight.
On the other 4 days of the week, take 2 days of rest, and 2 days of the following:
Calf Raises, squats, leg press, and lunges - all of which performed with explosive rep style (slow on the way down, and as fast as you can on the way up)
Perform each of these for 5 sets of 10-12 reps, moderately heavy weight. On the last set of each, do a burnout which involves repping out until failure.
On the 2 days of rest, avoid any leg activity whatso ever except for maybe a light swim or fast walk...do not run or play sports on these days to give your legs a chance to recover.