Quote (siaclan @ Jul 26 2010 04:31pm)
I posted a few months back about bulking up. Well, its been about 2 months, I am now 150 (gained 14 pounds), pretty ripped, and very confident. I would like to, first, give you a huge thank you for doing this! Second, it is time for me to move on and work harder! With that said...
I am attempting to walk on at University of Illinois for high jump. I did high jump in High School and was pretty good (so the experience is there). What I need is a...I guess...cardio/leg strengthening workout that will target my fast twitch muscles and just give me overall leg power.
I know plyometrics are a good way to go...I guess I need recommendations on what to do with limited equipment. Thanks in advance!
Hey there. First off you are very welcome. It always makes me feel good to know that people on here follow my advice and get real results. Very inspiring!
Anyway, as far as high jump goes....there is an excellent little routine I have made for other people interested in high jump before.
First lets understand that for proper high jump you need mostly fast twitch development....however the key is in what type of motion you use for the fast twitch exercises. You are wanting to recreate a high jump with whatever you do in order to get your body so used to it, that progress becomes a natural occurrence.
With that in mind, we are going to do a 3/1 split for high jumps (in addition to a regular upper body routine).
Day 1 - 10 sets of High Jumps with ankle weights and light dumbbells in your hands...gradually going up in weight. Perform a warmup set of 10 high jumps with no weights, then for set 2 attach ankle weights (2.5-5lbs each) and get 10 reps, then for the 3rd set grab some 2.5-5lb dumbbells in each hand and crank out another 10 reps. After this, when you start going up in weight for your dumbbells, go down in reps until the 7th set, where you will breakdown and start reducing the weight until you get to the 10th set of what you did on your 3rd set. For all sets after set 3, you will perform as many reps as you can UP TO 10. If you can't get 10, that's fine...but if you do hit 10...then stop.
Day 2 - Explosive Squats, Explosive Standing Calf Raises, Explosive Leg Extensions, Explosive Leg Curls, and Explosive Lunges. (Do 3 sets of each, going up in weight each set - do 12-15 reps with moderate weight). Proper explosive sets should be very SLOW on the decline and explode up as fast as possible on the incline. So for squats...when you go down, go down really slow for a count of 4-5 seconds. Then explode up as fast as you can and immediately start coming back down. Use this same form for all exercises.
Day 3 - Repeat day 1.
Day 4 - OFF
Day 5 - Repeat day 2.
Day 6 - Repeat day 1.
Day 7 - Repeat day 2.
Day 8 - OFF
and so forth.
As time goes on, your high jump is going to start getting better and better (with and ESPECIALLY without weights). If you have any problems or concerns, let me know. But I estimate that within 12 weeks you should have added at least a few solid inches to your high jump.