What are the best workouts to increase your vertical?

And using those exercises what type of progress could there be?

For fasted cardio in the morning, is this good or I need to do more 'hiit part'

5 mins warm up
10-14mins hiit ( 30secs sprint, 1 min walk back)
7 mins cool down

Is 10-14mins enought for hiit or I need to bump that to 20 mins ?

Also, when doing hiit at the stairs, should I sprint when going up and walk/jog when going down?

tyvm

This post was edited by serennia on Jun 6 2011 07:19am

Routine: mostly following your cutting workout routine you posted. 4 sets per exercise decreasing 20% wt each time, 12 second rest between sets.
20 minutes of cardio at 70-80% max hr after weight lifting.

Day 1: Chest/Biceps
Incline dumbbells, bench barbell, decline dumbbels, incline flies, cable cross. Bicep dumbbel curls, hammer curls.

Day 2: Back/Abs
Straight leg deadlifts, v-handle lat pulldowns, barbell rows, v-handle cable rows. Abs exercises (leg raises, weighted crunches, etc)

Day 3: Shoulders/Triceps
Dumbbell shoulder presses, dumbbell lateral raises, rear delt cable pulls. Skullcrushers, cable pulldowns, close grip bench.

Day 4: Legs/Abs
Leg press, hamstring curls, calf raises. Abs.

Then I go back and repeat day 1. Sometimes I take a 1 day rest.

I use ketostrips and I'm in keto right now (trace).

Diet: 1700-1800 cals.
165 g protein, ~40 g carbs, rest in fat. I eat eggs, beef patties, brats, muscle milk, whey protein, brocolli, cheese, heavy cream for coffee, flax seed oil. I enter everything into an excel file to make sure I get the right amount of calories and proteins. I carb up once every 2 weeks. I do this either after chest/biceps, leg/abs, or back/triceps day. I make sure I get 400 g carbs total starting from right after morning workout, keep protein at 165g and fat to a minimum (so mostly pasta, pasta sauce, chicken, shrimp/scallops). Resume keto the next day.

Is it normal for my stomach to hurt right after taking 3 jet fuels with 2 glasses of water?

Is it ok totake my NOW Whey Isolate in 2% milk? (For fat loss and muscle gain).

Thanks!

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=277739079
Increasing Vertical Jump

Hey there,


Yes, I would advise at least 20 mins of HIIT.


Secondly, in reference to the stairs...that is correct...explode up, control down.

OK let's change a few things up.

Keep the workout the same, that is good...although if you could afford to do 20 minutes of morning cardio, that would be very helpful.

Secondly, as far as the diet goes...less than or about 40g of carbs is too high. Drop that down to 20-25g maximum, and make sure it's all from fiberous sources - ie: green veggies.

thirdly, let's try to do a carb reset....this weekend coming up, I want you to take TWO carb days and load up on carbs...400g each day approx, continue workouts as usual. After that, on monday, I want you to begin keto again and keep the carbs in the 20g range all from green veggies. After that I want you to take ONE carb day the next weekend, the following morning hit a hard workout to deplete that glycogen. The next week do the same thing.

You are basically now going to be on 1 carb day per week for the next 3 weeks to see if we can reset your progress and get you losing again.

In addition, make sure you are drinking enough water...at least 1.5 gal per day. Also make sure you avoid citric acid.



Let's see how you do with this now...it's possible your body needed a reset.

And I think the main problem is I gain like 2 lbs every time when I carb up, even though I'm only eating maybe 2500 or 2700 calories so only 1000 calories more than what I normally eat. Then I would slowly lose that 2 lbs over like 10 days

Hey there...

yes that feeling is normal...you might want to reduce to TWO jet fuel to compensate.

Secondly, you can mix the whey in milk...but NOT post-workout...that takes too long to reach your muscles....mix in water post-workout....any other time the milk is fine for cutting (as long as you aren't on a keto diet). Just calculate those milk calories as well.

The two pounds you gain from the carb up are mostly water stores....which can easily be depleted through an aggressive workout the day following the carb up with heavier training and more cardio than usual to deplete yourself properly. Also reduce the fat intake on the carb days....you should be no more than 20-30g fat on those days...and around 160g protein, with the rest from carbs....300-400g carbs is sufficient.