Is it possible to up squat strength without putting on too much weight? I currently hit 230 3x5 for squat, and would like to improve that, as it seems a high squats helps with a higher jump. at 6'3 and 180, i am quite thin, but would like to keep the weight at a minimum, while improving leg strength greatly for vertical jump, is this possible?
Thanks!
|
Thread: Squats for Vertical Jump.
-
11-03-2012, 04:28 AM #1
Squats for Vertical Jump.
-
11-04-2012, 04:06 PM #2
-
11-04-2012, 05:10 PM #3
-
01-06-2013, 09:34 AM #4
-
-
01-06-2013, 02:47 PM #5
-
01-06-2013, 04:21 PM #6
-
01-07-2013, 11:00 AM #7
-
01-07-2013, 04:07 PM #8
-
-
01-08-2013, 02:42 PM #9
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
- Age: 37
- Posts: 1,072
- Rep Power: 419
180lbs is light. I am about your height (6 2) and i weigh in at ~200lbs and i can still get up there with ease. Dont worry about putting on 5-10lbs of mass, it will benefit you.
Thing you gotta focus on is building strength and then turning that strength into power. Keep working on your lowerbody strength (squats, deads etc) till you can squat in the range of 1.5 - 2.0 X your body weight (so at say, 185lbs that would be in the range of 280-350 lbs for your 1 max rep). When your happy with this, stop the heavy lifting (reduce to once or two heavy lift exerciese a week) and focus mainly on developing power (both through weights and plyos working out twice a week) Dont stop balling while your doing that unless you find you are not recovering quickly.
Worked for me. Should work for you. Simple as that. Hope that helpsEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
-bk
-
01-08-2013, 09:11 PM #10
I am about your size (6'4, 190) and have been doing mostly just core, squats, kettle-bell wings, and deads. I saw huge improvement only a couple weeks after adding these in, but don't forgot to STRETCH! Maybe even try yoga (combines core and flexibility training). The best jumpers are the ones that focus on both strength AND flexibility, IMO.
Similar Threads
-
Dynamic box squats for vertical...why?
By Bills10 in forum Sports TrainingReplies: 4Last Post: 11-04-2012, 08:06 PM -
Making use of 250lbs for vertical jump training
By Airness in forum Sports TrainingReplies: 7Last Post: 07-27-2009, 04:24 AM -
squats for vertical jump
By thaphoenix in forum Sports TrainingReplies: 17Last Post: 07-16-2006, 04:09 PM
Bookmarks