Vertical Jump Strength Log

[NJLife]

Why dont you take 1 day off and do a full body foam roller routine + a nice long stretch. Try and loosen up your tight spots.

yeah maybe one of my workout days I will just stretch. But I don't think my groin will be 100% till i stop everything.

5/11

flag football took two pain relievers. seemed to really help.

ran like 3 50 yard sprints two for td's

obviously 15-20 other shorter sprints.

Not only was my top end speed faster today, but from all the plyo training my lateral abilities seemed better. (juke moves) was able to make cuts and explode into a sprint and make cuts @ higher speeds than I Was able to do earlier in the season and during the winter season.

Starting to have faith!

foam rolled after. feel great.

[NJLife]

5/12

DB flies: 20lbx15x12 30lbx10x8 40lbx8x6

Push Press: 75lbx12, 125x10, 175x5, 190x3, 200x1

DB lateral raises: 20x12x10x10 along with curls x10x10x10

Shrugs with DB's: 80x12 70x10 105x8

cooldown/static stretch

[LegitSalsa]

Any tips on DB shrugs, I could never get them down :/

[NJLife]

Any tips on DB shrugs, I could never get them down :/

i like to do them the way this kid describes to do them. feels good.

[NJLife]

5/16

Depth Drops:5x5x5x5

Depth Jumps: 5x5x5x5

bulgarian split squat:body weight - 7x7x7

star jumps over stepper @ 6 inches:up and back 12jumpsx3 sets

step ups holding 30 pounds in each hand cable pulley thiny 5x5x5 made sure to explode up.


*injury* the other day injured my shoulder doing what? I DONT KNOW i worked out my shoulders, then threw a lot the next day, made a diving catch, went to bed fine, woke up could raise arm above head, not even 45 degrees. doesnt feel like a dislocation. have good motion forward raises and back, but laterals (medial deltoid?) no such luck. i can try my hardest nothing.... even harder i can push through the pain.. but holy phuck... ill just rest and ice it.

[NJLife]

5/18

weirdest thing I wake up and my shoulder is loose and i have pretty much full range of motion. Just a little pain deep inside. So, I was like phuck it I'm playing my flag football game. GOOD DECISION.

Caught 4-5 lonnnnng td runs from short passes.

Getting to the point where I feel like I'm coasting but blowing by people.. Training is paying off boys!!!


core workout sunday.

[Chalky13]

Since you're into a few different sports, trying to gain overall fitness, and increase your vertical, check out system that top athletes in a variety of sports are using, TRX Training: http://healthybodyguru.com/best-home-gym-equipment/ It looks like you're trying different plans, and it's worth checking this one out. Best of success!

[Chalky13]

NJLife, Thanks for this excellent video on the proper DB shrugs.

[NJLife]

NJLife, Thanks for this excellent video on the proper DB shrugs.

okay thank you

[NJLife]

5/19 volleyball, could only use left arm for spikes, but I was getting up there. its fun as hell jumping up and blocking or spiking on a tall guys.

5/20 softball

tomorrow will be a workout day. probably plyos - jumps, maybe a few sprints. I'm a look up some new stuff to try

[NJLife]

5/22

still working on my reflex response.

depth jumps from 38 inches: 5x5x5x5x5x5 3 sets were for height, 3 were for distance

depth jumps: 24 inches 5x5x5

backnforth jumps over stepper: 3 sets with 12 jumps

Squat Jumps: 75x15x12 repetitive up down

Squats jumps: 105x10x10x10 took about half a second between each jump using all the power i had left in me in each jump.

cool down stretch.

[LegitSalsa]

Been a while since you posted. Got that 40 inch vert yet?

[NJLife]

Been a while since you posted. Got that 40 inch vert yet?

haha.. i been so damn busy with these rec leagues and with the groin/adductor/shoulder injuries... I've been to the gym a few times over the last few weeks. All my leagues are coming to an end now and I will be back to training. I tried yesterday and can still grab rim. + lost a few pounds.

3 softball teams, flag football team, volleyball team and bowling.. wayyyy too much.. wont be doing that again!!

[NJLife]

worked out.. did some seated pulldowns and seated pulley rows. Can't do much with this shoulder. BUT..


I played volleyball tonight 7 games worth of jumping. Won the championship for the rec league. was awesome! was jumping high and spiking like a mofo. I'm ambidextrous so i can spike with either arm. I may not have gotten to a 40 inch vertical yet. but my 28-32 is soo much easier to do. its fun as hell pissing off the tall guys spikin on dem.

[NJLife]

6/11

Stepper 10 minutes

deadlift staggered leg: 125x6 125x6, 175x5 175x5

deadlift: 2 x 305 2x305 2x325

10 minute walk on 15 incline...

cooldown

[NJLife]

So, I've been doing most 6mph running up a 6-15MAX incline on the treadmill a lot lately. mostly the last 2 weeks. Really haven't done squats or jump practice. Mostly bulgarian split squats with dumb bells and staggered legged deadlifts. also, some jump squats and farmer walks with 75-105 dumbbells.

Tested vertical jump randomly today and i've gained about 3 inches or more on my vertical. maybe it was the groin feeling ok but this was really exciting. almost put my whole hand in rim, got kind of scared, thought i'd get stuck. didnt expect to jump that high.

[NJLife]

haha... dropping bodyfat has helped. I still need to get updated with videos. I havent touched heavy weights for over a month now. Just some light deadlifts/jump squats. SPRINTS!!!! farmer walks.. We going to make it brahs! I'd recommend running/sprints up a hill/incline. Also, been focusing on my weak core. hitting abs with weights, and with out.

[NJLife]

Flag football.. basically 15+ full out sprints of 20-50 yards. Ugh though, my sore right hip flexor was holding me back. I was still faster than spring league and still breaking away from people. I did run out of gas on a 60 yard run and got caught 2 yards shy from the endzone UGH!!!!!!!!!!!!

[NJLife]

dont do smolov and sports/sprints at the same time.. groin finally gave out.. now im sidelined

[hyperdunk1]

Sup bud, long time. See u lost some weight. I'm struggling to do that... What's your standing reach w/o shoes?

[NJLife]

Sup bud, long time. See u lost some weight. I'm struggling to do that... What's your standing reach w/o shoes?

like 85-87 inches with one hand reaching as high as possible

im a t-rex brah

[hyperdunk1]

^ lol I'm about the same at 7'3 - 7'4... got a short wing span.

[Streaks]

like 85-87 inches with one hand reaching as high as possible

im a t-rex brah

^ lol I'm about the same at 7'3 - 7'4... got a short wing span.

Those really can't be that short of wingspans.. I have a 6 feet wingspan at 6 feet tall, and can reach around 7'8 or 7'9.

[NJLife]

Those really can't be that short of wingspans.. I have a 6 feet wingspan at 6 feet tall, and can reach around 7'8 or 7'9.

well i wasnt actually prescise i was just measured how high i can reach with one hand.

Been back training. gonna start logging again.

Groin isn't 100 percent but it's getting stronger. Can't full sprint yet. My vertical lost a lot of "spring" but I can still jump from pure strength.. but not as high. I feel I can get that back though quickly.

Yesterday I did: Jump Squats: 50x12 (Fast) 75x12(faster) 90x12(faaaaaasterrr)
front squat -> push presswanted the full stretch for my groin and for flexibility purposes.. so i dipped down ATG Front squat and exploded up right into a push press): 50x10, 50x10, 50x10
overhead hold squat: two sets of 8 with 60lb
Dumbbell rows: 80x10, 95x8, 110x5,120x4,120x4 (i do one or 2 extra reps with my left side because its weaker n less developed)
seated leg extensionsmachine this is stupid its just to easy...) 120x12 (as fast n controlled as i can for all sets) 175x12, 250x10, its either 280 or 290x10x10reps
barbell rows for speed and endurance: 75x20, 75x20, 90x19

[NJLife]

9/1
everything today except the 280 and 315 dL was focused on explosiveness and speed. I tried to eliminate the negative portion on all my lifts and catch the weight and explode up. (cept dL) Like a drop and catch routine.

deadlifts: 125x12, 175x8. 235x5, 280x3, 315x1 <-- holy crap been a long time since I deadlifted. Groin felt fine.

DB flat bench press: 50x15, 55x15, 60x10

Leg curl: 150x12, 215x10x10

cable press: dunno the weights LOL 4 sets of 8

machine chest press: 120x16, 150x10x10

single leg dumb DL: 25x6,35x6,55x4 (each leg)

incline chest press: 50x8x6

hammer curl: (was basically throwing them up and catching on the way down LOL) 40x10 50x8

[NJLife]

9/3

A lot of high intensity quick jump exercises

jump squats: 4 sets 6-10 reps... 50-90lb's

Didn't have a bench so I put the barbell on the safety bar on the squat rack got under and did jump ups from the bottom: 4 sets or 4-6 reps. <-- these were hard as phuck from the bottom even with the light weights I was using. Almost fell. the safety bars were below parallel so getting that low and under the bar was kind of tough. hahah im a do this again.

dumbbell between legs "touch n go's" I was using a 40lb dumbbell squat down as soon as the dumbbell hits the ground you jump and repeat. 3 sets of 4-6

barbell rows speed: 3 sets 12-18 reps 75lb-145lb

push press: 6-12reps 90lb-125lb


I didn't really count reps because I was focused more on moving as quickly as possible. When I started to slow down, I would stop. I was out of breath the whole time... I'll add 5 pounds or more to everything next time as long as I can move it as fast as now.

[NJLife]

9/4 forgot to log

bench press speed: 75x12, 95x12, 125x10, 145x10<-- was too light was coming up off the bench when shoot the weight up.

cable flies: heavy n slow 4 sets 6 reps

dumbbell speed press: 40x8x8,50x8 <-- was coming up off bench on these too - need to go heavier.

woodchoppas:4 sets 8 reps 100lb

standing rope pulls(basically a really tight row):4 sets 150lb 10 reps.

[ByronKelly]

whats up man. hows the vert?

[NJLife]

whats up man. hows the vert?

Down.. had to take almost 2 months off from training to heal a partial groin tear. Ran for the first time yesterday, was hesitant to even push it... I'm a go to the courts today and see what I have in me..

[NJLife]

Fall rec league season started.... might be doing too much, gotta take pills so I can play without pain in groin area. Will only be able to lift really 2-3x a week. but last time I got hurt, cuz I try and run fast and jump high as possible in these games.. I'll definitely be getting my "plyo's" in. ha ha I'm thinking one day a week - I'll do a full body maintenance routine. thoughts?

Saturdays: flag football, double header softball game
Sundays: 2 double header softball games(4 games total) and 4 volleyball games
Mon: off
Tues: Basketball league games
Wed: volleyball 3 games
thurs: off
fri: bowling