Quote (Haxjsp @ 25 Oct 2014 19:44)
Would like to know some exercises for athleticism and vertical leap for basketball
I've heard that lifting weights and putting on muscle will make you slower etc so not really looking for workouts with 2 many weights.
If anybody comes up with a nice training program for me i'll gladly pay you 30fg.
You don't want an upper body program for vertical leap. You want to focus primarily on the posterior chain.
This is what works, but I will spare details as they are easily accessible:
- focus on posterior chain
- work on core
- do your squats or you won't maximize your results; the usual cleans are good, barbell "main" lifts go a long way
- work on stride length and power (hill sprints go a long way)
- work on timing (skipping is great for this, backboard touches aren't bad either)
- plyos to train the stretch and contraction (I would phase in plyo training rather than mix it up with other stuff too much)
You want as much fast-twitch recruitment as possible in the leanest body possible, but you don't want to give up strength in the posterior chain.
The best investment you can make in improving your vertical is to do something. Everyone wants a better vert, nobody wants to work on it. I've tried all kinds of things over the years, and some of the stuff that I thought was great was more about me being young and athletic than about the right methodology. At 36 years old and 5'11" I am still jumping high 30s. I am confident that just about anyone can get a 30+" vert if not mid 30s and beyond, but it takes a little effort if it doesn't come naturally. It's about maximizing speed and strength and transfering your hard-earned power into jumping ability.