Hello, help me - Vertical Jump

[David_W]

@vernon8

Hello
I want to increase my VJ.

My back squat: 265 lbs
My body weight: 180 lbs
My standing VJ: 23 inch

What do You think about my program(9 weeks) on increase vertical jump?

Day 1 sets x reps
A. jump squats
. speed squat 3-5x3 (50% 1RM squat)
B. C&J
. Back squats according to (Bill Starr - Glenn
Pendlay 5x5 ) 5x5
D. Bulgarian squat

Day 2 - recovery

Day 3

. drop jumps 3x3
. depth jumps 2x3
. reactive squat 3x3 (50% 1RM squat)
. back squat Bill Starr 3x4

Day 4 -recovery

Day 5

A. jumps squats with pause
B. hang snatch
. back squat Bill Starr 1x5
D. good morning

Exercise A

Week:
1.free
2.3x4 (20% 1RM squat)
3.3x4 (25%)
4.4x3 (30%)
5.2x2 (35%)
6.3x5 (25%)
7.4x4 (30%)
8.5x3 (35%)
9.2x2 (35%)

Exercise B

Week:
1.free
2.3x4 (70% 1RM)
3.4x4 (75%)
4.4x3 (80%)
5.2x2 (85%)
6.3x4 (75%)
7.3x4 (80%)
8.4x3 (85%)
9.2x2 (90%)

Exercise D

Week:
1-4. 3x5
5-9. 4x4

my plan for squat (however on Wednesday I do 3x4, no 5x5)
I with this plan do only back squat
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

Waht do You think about it?

Why is it everyone makes strength training so complicated?

My advice (3 days per week):

[ul]
[li]10 - 20 Jumps
[/li][li]10 - 20 Overhead med ball throws for distance
[/li][li]Squat: 5x3r @ 80 (increase by 2.5% per week up to 90%
[/li][/ul])

[Daniel_Martinez]

@David_W

Why is it everyone makes strength training so complicated?

My advice (3 days per week):

[ul]
[li]10 - 20 Jumps
[/li][li]10 - 20 Overhead med ball throws for distance
[/li][li]Squat: 5x3r @ 80 (increase by 2.5% per week up to 90%
[/li][/ul])

Because when they don’t make progress you can say, “You messed this whole part up. That’s the secret to the whole damn thing!”

[ccr0431]

Well, I got to say that I agree with the getting stronger part. You do lots of plyos but if I were you I would cut down on those and do more squatting around the 75%-93% range.

Besides, everyone talks about strength and power when it comes to VJ. What about technique? I mean take a look at your arm swing, knee angle at the bottom at the counter movement and how you coordinate all your body parts to actually produce your jump …

My thinking is:

1. practice jumping ie… improve your VJ technique (posture, stance, arm swing etc …)

2. get stronger (heavy squat)

3. get more power (plyos, speed squat,O-lifts)

Hope it helps …

C.

[tamfb]

@ccr0431

Well, I got to say that I agree with the getting stronger part. You do lots of plyos but if I were you I would cut down on those and do more squatting around the 75%-93% range.

Besides, everyone talks about strength and power when it comes to VJ. What about technique? I mean take a look at your arm swing, knee angle at the bottom at the counter movement and how you coordinate all your body parts to actually produce your jump …

My thinking is:

1. practice jumping ie… improve your VJ technique (posture, stance, arm swing etc …)

2. get stronger (heavy squat)

3. get more power (plyos, speed squat,O-lifts)

Hope it helps …

C.

Simple as that!!