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 Post subject: Vertical program
PostPosted: Sat Feb 25, 2006 5:36 am 
Hello, I was wondering what kind of program helped me to improve my vertical jump to maximum? I used Air Alert 2 last summer, it gained me about 8 inches in 9 weeks. Should i use AiR Alert again or try something different?


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 Post subject:
PostPosted: Sat Feb 25, 2006 7:39 pm 
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Rookie
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Joined: Wed Jan 11, 2006 6:49 pm
Posts: 22
Leave programs like air alert alone. Join a gym - look at your general weaknesses, fix them. Then after a basic periodized cycle re evealutate your weaknesses and repeat. Chances are you are greatly lacking strength, this will be one of your first weaknesses to take care of.


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 Post subject:
PostPosted: Sun Mar 19, 2006 11:24 am 
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Location: Maine
Pretty much any program involving both squatting (and other lower body lifting) and plyometrics will improve your vertical if it challenges you over a sustained period of time (six weeks or more).


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 Post subject:
PostPosted: Mon Mar 20, 2006 10:22 pm 
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Apprentice
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Joined: Tue Dec 20, 2005 4:31 pm
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I used to be on a vertical leap training program like Air Alert III. I lost the 4-5 inches I gained after about a month of not doing it.

What worked for me is a steady dose of strength building, then plyometrics. Squatting and deadlifts are great for strength. Depth jumps are great for plyometrics.

It is not the fastest way to get a great vertical leap, but for me, the gains stay and it makes the most sense.


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 Post subject: Olympic Lifts
PostPosted: Tue Mar 21, 2006 5:05 pm 
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Location: New York City
They're hard to learn - I still haven't gotten the hang of the snatch - but the Olympic lifts are good for building lower-body power.


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 Post subject:
PostPosted: Tue Mar 21, 2006 8:08 pm 
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Joined: Mon Dec 19, 2005 9:41 pm
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Location: Davis, California
here is a list of 15 exercises by a elite performance specialist

http://www.defrancostraining.com/articl ... _fab15.htm


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 Post subject:
PostPosted: Fri Apr 07, 2006 8:45 am 
read Kelly Bagget's Vertical Jump Bible, it's the most up to date and respected porgram out there.It analyses your weaknesses and it tailors a specific program for you


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 Post subject:
PostPosted: Fri Apr 07, 2006 9:10 am 
It sounds simplistic but what about just grabbing a pair of light dumbells, holding them at your side, and doing sets of jumping? When you feel youve reached a certain height for say 10 reps, increase the dumbell weight. I dont know, seems like it would work!


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 Post subject:
PostPosted: Fri Apr 07, 2006 9:38 am 
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In Memoriam: TimD
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Location: Va Beach, Va
Yes, Jeff, simplistic yet useful. We used to call these jump shrugs. Hold a pair of DB's, dip, jump (and for teaching O lifting, shrug real hard). IMHO, probably better than doing power cleans, as no real technique is involved. Another method I saw used by a basketball coach was just as simpistic, yet effective. She took her gals onto the court and had them do dunking drills. She had an adjustable height hoop, and once the athlete could do it easily, she'd raise the height up a bit.
Tim


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 Post subject:
PostPosted: Sat Apr 08, 2006 12:08 pm 
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Sorry, I meant to post this the first time to supplement what I said, glad the topic was revived so I could add it:

http://www.exrx.net/ExInfo/PowerTidbits.html


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 Post subject: Caleb
PostPosted: Tue Nov 02, 2010 5:54 am 
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