Quote (SKCRaynor @ Apr 2 2010 10:32pm)
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.
Alright so I'm having a little hard comprehending what you're saying here.
Can you make a quick 7-day split with the rest days? I don't want this to deminish my other workouts too. I can still do arms/chest/shoulders etc during the week right?
Edit: Oh by the way if I plan on losing weight should I do that first? Does it make sense to do these workouts for my verticle when I weigh 230, or wait until I'm down to like 200-210 and then do it? Basically what I'm asking is if it would help more doing it now. If I'm use to jumping at 230 + additional lets say 30 pounds so I'm use to jumping at 260, then I drop my weight down to 200 would that make my vertical better?
This post was edited by Greetings on Jun 7 2011 01:17am