I know you have to explode on the concentric part of the lift but what about the eccentric? do i use a slow tempo on the way down or just drop down fast and explode back up?
on a side note i tried to go fast on the eccentric today but wasn't able to explode up when doing that
|
-
10-05-2014, 12:11 AM #151
lifting to increase vertical, what tempo to lift with?
-
10-05-2014, 12:46 AM #152
-
-
10-05-2014, 10:33 AM #153
The Jump Manual Book vs. Vertical Mastery
Has anyone used this book or read it??????
Is it really worth the buck, or will i get
Here's vertical mastery
http://jumpshigher.com/downloads/Ver...iningGuide.pdf
which one is better
-
10-05-2014, 09:27 PM #154
Hey man, would you mind watching my vid here and give me some tips on how to improve my jump technique ?
http://www.youtube.com/watch?v=HBbdNqm4gjY
I'm very close to dunking again, I'm 30 years old and I'm on a journey to dunking after a broken leg.
Any help would be much appreciated! Thanks in advance!
-
10-07-2014, 03:32 PM #155
-
10-07-2014, 04:46 PM #156
hey guys i got a few questions about plyos
1: how many times a week should i do plyos
2:should i do them on my lifting days. Lifts are squats, powerclean, bench, rdl, step ups and single leg squats
3: what other plyo workouts should i be doing.
plyo routine: 4x30 ankle hops each foot
4x8 box jumps
4x20 squat jumps
and last 4x5 running one leg jump( i high jump for my school and i am trying to practice my takeoff)If you spend too much time thinking about a thing, you'll never get it done.
- Bruce Lee
-
-
10-07-2014, 04:48 PM #157
-
10-07-2014, 07:04 PM #158
-
10-11-2014, 05:40 PM #159
-
10-17-2014, 09:38 AM #160
guys just want to throw in a little discussion how much do you think an average genetic male can reach in terms of vertical I think almost everybody can reach 35-36inch of course if a guy isn't too old or has very slow CNS. What you think?
Squat: 152,5kgx5
Bench: 85x5
Deadlift: 180kgx1
Programs done:
Starting Strength - 7month
PHUL - 12 weeks
Currently doing - Madcow's 5x5
-
-
10-21-2014, 10:51 AM #161
Cascio is legit. I started using his stuff my senior year of high school with only a 26 inch vert. Year an a half later I was at 37 and consistently dunking in college games. The grow taller thing is a marketing scheme. Spoiler alert it all stretching designed to elongate your spine while you sleep to decompress your
Vertebrae and yes it does add like millimeters to your height lol#nogrindnoshine
-
10-21-2014, 10:54 AM #162
I agree man I think it depends on how you define the vert though. Any guy can heave their knees up to their chest and land on 35-36 inch box. When we do that for my school almost everyone hits at least 45(granted it's a basketball team) but when I think vertical jump I think either landing straight legged or vertical touch test. That's just me tho
#nogrindnoshine
-
10-21-2014, 11:39 AM #163
-
10-21-2014, 11:56 AM #164
-
-
10-21-2014, 11:01 PM #165
2-3 min of rest seems fine. You shouldn't need to rest longer than 3 minutes though.
Rest should be dependent a few things:
-the height of the drop (the depth)...the greater the height the more intense the exercise
-amount of weight used in the exercise (BW, weighted vest, or holding weight)...the more weight the more intense the exercise
-reps per set...the more reps the more intense the exercise
-your personal level of fitness...If you feel your legs aren't well rested after 2 minutes then rest longer.
Overall, the more intense the exercise the more rest is required to recover.Keith Alpichi , B.S. in Kinesiology, CPT, and Founder of KA Fitness & Athletics
Online personal training (Personalized exercise and nutritional programming via online training software application)
Bootcamp group training & sports performance training based out of San Jose, Ca
Visit www.keithalpichi.com
For training and business inquiries please email keith@keithalpichi.com
-
10-22-2014, 04:55 AM #166
-
10-22-2014, 02:59 PM #167Keith Alpichi , B.S. in Kinesiology, CPT, and Founder of KA Fitness & Athletics
Online personal training (Personalized exercise and nutritional programming via online training software application)
Bootcamp group training & sports performance training based out of San Jose, Ca
Visit www.keithalpichi.com
For training and business inquiries please email keith@keithalpichi.com
-
10-22-2014, 05:03 PM #168
- Join Date: Jan 2013
- Location: Parkes, NSW, Australia
- Age: 51
- Posts: 2,851
- Rep Power: 3771
Ankle weights will do nothing. In any exercise, but especially drop jumps. Actually, I lie. They will actually hurt your development. The point of drop jumps is fast return of force. Any weight will slow that down. But ankle weights are a whole new thing. They'll slow your ground contact time, but don't actually add anything to the concentric component at all as the upper body and legs have already accelerated.
Also, I'm sick of saying this, but I'll say it again. Depth jumps are a very advanced exercise which have to be built up to to get anything out of. You need to be able to return force quickly without any structural deformity in feet, knees or hips on contact. You also need to be strong enough to perform the exercise. You also need to know how to set the box height for maximal effect (higher is not better) and you need to know how to load the movement if needed.
Higher boxes increase your ground contact time. So does loading the movement. Few athletes are physically prepared for drop jumps. Less are able to perform them effectively from a high box and fewer still are able to load them.
-
-
11-05-2014, 12:01 AM #169
Low Bar or High Bar Squats for vertical jump? Also, Conventional or Sumo Deadlifts?
Hello,
I'm just wondering which squat variation has more carry over to the vertical jump. High Bar Squats or Low Bar Squats? How wide is the stance and how deep I should go? Same thing with the deadlifts, should I do conventional deadlifts or sumo deadlifts?
I read that the posterior chain muscles plays larger role than quads which means Low Bar and Sumos but I feel like high bar and conventional look similar to the vertical jump. Also, all those explosive olympic lifter do high bar squats and conventional deadlifts!
What's your take on?#EatBig #TrainHeavy #SleepMore #Period
-
11-05-2014, 05:02 AM #170
-
11-05-2014, 05:18 PM #171
sumo can be used, but conventional is far more useful for increasing back and hip strength and pairs well with high bar squats.
I feel high bar would have better transference to vert simply because the positions and muscles emphasized are similar, but low bar is just as useful for increasing your leg strength
-
11-06-2014, 04:37 AM #172
-
-
11-06-2014, 12:23 PM #173
Just basing this on the mechanics of a typical vertical jump, I would say a high bar squat as it doesn't seem beneficial to flex at the waist significantly if your aim is to jump as high as possible. An upright torso seems more conducive. As for the deadlift, a conventional stance for the same reason. Most people wouldn't take a wide stance if their aim is to jump as high as possible.
-
11-06-2014, 12:43 PM #174
okay one more thing I want to add while you lift you don't try to mimic a vertical jump you are trying to increase your strength!!! High bar squat is more often used to build quads rather then building overall strength in your legs. low bar squats are for moving BIG weight using way more musculature: posterior chain(glutes,hips,hamstrings) and your quads still have hell of a work to do. now which you think is more beneficial? As for deadlifts conventional is way more demanding on your upper,lower back and your core then sumos but sumos are hitting hips harder but it isn't as hard on your back as conventional. You decide which is better for you...
Squat: 152,5kgx5
Bench: 85x5
Deadlift: 180kgx1
Programs done:
Starting Strength - 7month
PHUL - 12 weeks
Currently doing - Madcow's 5x5
-
11-07-2014, 02:07 AM #175
1. Why not? With regard to strength and conditioning, it is entirely beneficial to program using lifts and exercises that more closely mimic movements used in a sport, for example jumping. Hence, why so many coaches will incorporate single leg isolateral movements given that a lot of time is spent on one leg while running, skating, changing direction. I would say that the high bar more closely resembles a jump. I'm not saying relative strength isn't crucial for rate of force development, but the mechanics of a selected exercise do matter.
2. It's not only a quad-dominant lift, particularly when you squat full depth. Not only that, many people prefer high bar to low bar and can lift more using that position.
-
11-07-2014, 11:40 AM #176
1.I again say that purpose of squatting is increasing strength in your legs and low bar squat is better for this purpose. Of course high bar squat doesn't hit only quads it is a SQUAT so it is a compound movement but it still neglects posterior chain compared to a low bar while low bar hits all of them so in conclusion: your hamstrings are stronger? you jump higher, glutes stronger? you jump higher, quads stronger? you jump higher. Which is better for getting them stronger? Low bar squat.
2.The only reason people lift more with a high bar is because: a)they have never done low bar before so they don't know how to activate their hamstrings and glutes,hips during a squat. b)they have very weak glutes and hamstrings and they can't bear the shifted weight when changing position.
3. This isolateral movements you are referring to are completely different story some people can jump better with one leg so this is when you add this one leg lifts but they aren't going to increase strength much and they are used as a accessory,complimentary work and this has nothing to do with OP's question.
My advice to OP
Do low bar and conventional but play with sumos here and there and let's say when you can squat 2x with low bar and you think your quads are lacking and they are dragging you back from that 40 inch vert then you can use some high bar squats or even better a front squat.Last edited by Heimdalll; 11-07-2014 at 11:48 AM.
Squat: 152,5kgx5
Bench: 85x5
Deadlift: 180kgx1
Programs done:
Starting Strength - 7month
PHUL - 12 weeks
Currently doing - Madcow's 5x5
-
-
11-07-2014, 10:56 PM #177
I'm assuming you are beginner/intermediate then short answer is High Bar and Conventional even if you can lift more heavy weights on high bar & sumos. Joe Defranco who is one of the best strength & conditioning coaches out there will approve this.
Deep high bar recruit more muscle fibers and conventional as well since it has more ROM than sumos. If you are doing both of them why not maximizing quad gains by doing high bar and maximizing posterior chain gains by conventional deadlifts. It is obvious that conventional deadlifts are much better than low bar squats to develop the posterior chain specifically.
Again for the vast majority of beginners and intermediates will benefit more by doing high bar squats and conventional deadlifts.
-
11-10-2014, 04:13 PM #178
Improvements made ! I can now grab rim consistently and hang on it so i've gained around 2inches? Anyways , do i continue to increase my strength or focus on plyos?
Also shouldn't i be doing working on more specific things at this point?
* i only need to gain 4more inches at the least to dunk but going for 8 so ill be able to slam it.Last edited by AquariusR; 11-10-2014 at 05:58 PM.
-
11-20-2014, 07:32 AM #179
-
11-22-2014, 03:01 PM #180
Bookmarks