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  1. #1
    Registered User shootingform's Avatar
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    Starting Strength and Plyometrics

    Hey im 155 lbs im squatting 190lbs
    i want to increase my vertical
    can i add plyometrics ?

    i thought about -
    Depth Drops 3x5
    Depth jumps on box 3x5
    Rim jumps 2x5
    Maximal effort jumps 2x5
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  2. #2
    Registered User mdonnelly80's Avatar
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    Avoid depth drops until you're squatting twice your bodyweight. There's two reasons behind this. Firstly, these are high impact exercises and you're risking injury as your knees and hips need more muscle and strength for stability. Secondly, you just won't get much out of them as you don't have the leg strength to truly explode out of the coiled position.

    Look into the BFS dot drills. Tie those in with your rim jumps and verical jumps.
    Last edited by mdonnelly80; 11-17-2018 at 12:38 PM.
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  3. #3
    Registered User shootingform's Avatar
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    Originally Posted by mdonnelly80 View Post
    Avoid depth drops until you're squatting twice your bodyweight. There's two reasons behind this. Firstly, these are high impact exercises and you're risking injury as your knees and hips need more muscle and strength for stability. Secondly, you just won't get much out of them as you don't have the leg strength to truly explode out of the coiled position.

    Look into the BFS dot drills. Tie those in with your rim jumps and verical jumps.
    so get a 1.5x squat and then start plyo ?
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