plyo for high vert increase

[gainmusclefast]

ok can anyone give me some good workouts to do for jumping higher? i got a 12 inch 18inch and 24inch boxes, thanks guys

[UMRichRod]

ok can anyone give me some good workouts to do for jumping higher? i got a 12 inch 18inch and 24inch boxes, thanks guys

Week 1 High Rep Squats (5 x 25-30 reps) with or without
light weights. (Mon/Wed/Fri)

Week 2 Day 1 High Rep Squats (3 x 30 reps)
2 Foot Ankle Hop (1 x 10 reps) [1]
Standing Jump & Reach (1 x 10 reps) [1]

Day 2 High Rep Squats (2 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]

Day 3 High Rep Squats (1 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (2 x 15 reps) [1]

Week 3 Day 1 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Lateral Step-Up (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]

Day 2 Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (2 x 15 reps) [1]
Jump from Box (2 x 15 reps) [1]

Day 3 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Standing Jump Over Barrier (1 x 15 reps) [1]

Week 4 Day 1 2 Foot Hops (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps)
Standing Jump Over Barrier (1 x 15 reps) [2]

Day 2 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps) [2]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Box (1 x 15 reps) [2]

Day 3 same as above

Week 5 Day 1 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]

Day 2 same as above

Day 3 Jump to Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]
Depth Jump Over Barrier (1 x 15 reps) [4]

[sillz100]

UMRICH were did you get that?

negged on recharge (spread more, still...)


VJB has 3 plyo programs you can add to your weight lifting program. Just remember its about quality, and general rule plyos before weights if your doing them on the same day.


and the type of plyometerics would depend on your strength levels and your former plyometeric training. IE some1 who squats 1x bodyweight and has never done plyometrics before shouldnt be doing high depth jumps or drops because of injury and ability to preform these exercises correctly.

[™da1™]

do VJB

[labradarep]

do VJB

X2 (VJB = Vertical Jump Bible)

[VVSKing]

When people do VJB, are you stopping doing other stuff like chest bis etc just to soley do legs?

[gainmusclefast]

i can squat 315 and i weigh like 175

[™da1™]

When people do VJB, are you stopping doing other stuff like chest bis etc just to soley do legs?

i still do them

[TheHater]

15 rep depth jumps???

LMAO

[gainmusclefast]

is just jumping at the end of my plyos with boxes a good idea? like jumping as high as i can or should i do that first?

[JHop6789]

Plyo boxes is one of my favorite boxes to do ( sadly i cant do them due to lack of boxes.) I'd say to start off

Step 1 : STRETCH
Plyometrics is all about explosion and high exersion from my understanding.
Aka. High Risk of injury

-Warm up with like 3x 5-8 squat jumps.
-Placing your feet about shoulder with apart (or however wide they are when you jump). Jumping straight up as high as you can bringing your legs to your chest. When you land it should be quiet.Then Immediately explode into another jump. Landing and it sounding like your stomping = bad form. You should always absorb your landings by bending your knees. Which then inturn should make for a softer landing!

4x5-8 reps
- I would do a circuit and place each box in increasing order. Place them adequately far apart (making sure their is room for a good landing). Go through the circuit 8 times each set trying to maintain good form. This includes landing quietly then exploding to the top of the next box.
-rest between each set is : 30sec-1min
- In highschool are rest was the walk from the end back to the begining. You can give that a go if you like.

-After doing these for the first week. You should be able to grab a couple pounds and go through it the next week. When adding weight make sure you can handle it.

4x5-8 Jump up's
- Jump up onto your highest box then walk off the other side of the box landing in at a deep squat position then explode up into the air.
- Make sure the landing is soft and you use good form!!
- Rest is 30 sec-1 min

-Do this 2x a week as plometric training is hard on joints due to impact. If you start getting tendonitus(sp?) or aka Jumpers knee. I recommend you stop for a bit.
- This is a preety basic one. There are for more intense work outs. Just a suggestion for beginning!!! Enjoy!

[sillz100]

When people do VJB, are you stopping doing other stuff like chest bis etc just to soley do legs?

They do upper body work.

[zerogravity23]

Seeing that you are interested in improving your speed, quickness and overall power, I recommend you to read my blog at http://zerogravityavailableinmyhouse.blogspot.com/. I have worked with several excellent trainers such as; Gil Thomas, Marv Marinovich and Eric Moreno. On the blog I talk about the many things that they have taught me and how I dunked the ball because of their training methods. Keep dreaming and work hard and you too will one day dunk.

[Fullback7]

Seeing that you are interested in improving your speed, quickness and overall power, I recommend you to read my blog at http://zerogravityavailableinmyhouse.blogspot.com/. I have worked with several excellent trainers such as; Gil Thomas, Marv Marinovich and Eric Moreno. On the blog I talk about the many things that they have taught me and how I dunked the ball because of their training methods. Keep dreaming and work hard and you too will one day dunk.

Stop advertising in every single topic with your copy and paste bull****.

[gainmusclefast]

i been doing regular jumps as high as i can in my routine

should i start doing squat jumps instead?