training for vertical jump

[maddbomber]

is this truly something that can be trained to really gain alot or is more or less something that can be tweaked a few inches?

[Joementum]

Explosive squats should help.

[caboosegoboom]

yah its possible, learn to do the splits and your good to go (im still practicing splits ) -________-

[maddbomber]

Originally Posted by caboosegoboom

yah its possible, learn to do the splits and your good to go (im still practicing splits ) -________-

splits? really?.........i have the two best programs on the market.....have yet to use them though

[caboosegoboom]

more flexibility = you can move around faster

ie. shaolin monks t.t god dam fast people

[Joementum]

Splits??

Waste of time if you're training for vertical jumping.

[Eighth Wonder]

why is this posted in the injuries forum?

[maddbomber]

Originally Posted by Eighth Wonder

why is this posted in the injuries forum?

because that is the same forum as the "weight lifting for sports performance"

[jlozan84]

wtf - splits? moron.

deep squats ftw.

[Eighth Wonder]

lol.

yea try the squats but also back when I played basketball our coach had us do sets of double jumps. Basically just jump as high as you can off two feet and as soon as you hit the ground jump up again. It helps utilize your fast twitch muscles in your legs which should add some inches to your leap.

I also used to strap on some ankle weights when doing these to add some resistance.

[maddbomber]

Originally Posted by Eighth Wonder

lol.

yea try the squats but also back when I played basketball our coach had us do sets of double jumps. Basically just jump as high as you can off two feet and as soon as you hit the ground jump up again. It helps utilize your fast twitch muscles in your legs which should add some inches to your leap.

I also used to strap on some ankle weights when doing these to add some resistance.

yea i think this is in the programs i have.....vertical leap bible and the vertical project.....just wanted to see what you guys have had success with

[Eighth Wonder]

judging by your sig I think dropping some poundage would help get you airborne a lil more as well

[maddbomber]

Originally Posted by Eighth Wonder

judging by your sig I think dropping some poundage would help get you airborne a lil more as well

hahaha....thats been my sig forever....weight is about 195-196 now and still on the way down....thats why im somewhat worried about doing a plyometric program to train my leap....i've read that its not good on your joints if your even a little overweight...idealy i would like to be around 170

[jlozan84]

I play very competitive vball and what has helped the most for me was deep squats.

There was a program a did a while back called Air Alert 3 (or maybe it was 2). Can't remember. I just downloaded the program off the net - it didn't cost. I believe they charge for that now. Its basically a very intense plyometric program. It helped, but you need to be adjust your rest/nutrition appropriately because it is very taxing on your legs and cns.

I would just concentrate on deep, heavy squats - atg. If you have 8-12 weeks you can devote to a plyo program like air alert, then do that too. I wouldn't train legs while doing this program though.

[RoyceDa59]

Try some jump squats

But plyos is where you need to look to improve your jump.

[bigc]

what you need to focus on is explosive plyometric movements also Olympic lifts will help.
Speed or Jumping Squats are great. another thing is just jumping as high as you can alot basketball players help there vert with seeing how high they can touch on the backboard.

[Jacob W Hiller]

What's most important to get the most results is to target as many facets of training as possible. Only doing squats, or plyometrics, or weight training, isn't as effective as doing all of those and more. This kind of training is called complex training and it can get you 10 inches or more on your vert.

[olympicweightlifter]

Originally Posted by jlozan84

I play very competitive vball and what has helped the most for me was deep squats.

There was a program a did a while back called Air Alert 3 (or maybe it was 2). Can't remember. I just downloaded the program off the net - it didn't cost. I believe they charge for that now. Its basically a very intense plyometric program. It helped, but you need to be adjust your rest/nutrition appropriately because it is very taxing on your legs and cns.

I would just concentrate on deep, heavy squats - atg. If you have 8-12 weeks you can devote to a plyo program like air alert, then do that too. I wouldn't train legs while doing this program though.

the only reason you probably made good gains on air alert 3 is because you probably had a really good strength base to start with. the air alert programs are absolute garbage and you could get 10x better results with a good program. if interested look here.
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