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Vertical program

Posted: Sat Feb 25, 2006 5:36 am
by Chingster
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?

Posted: Sat Feb 25, 2006 7:39 pm
by Peter
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.

Posted: Sun Mar 19, 2006 11:24 am
by DubDub
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).

Posted: Mon Mar 20, 2006 10:22 pm
by VoK
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.

Olympic Lifts

Posted: Tue Mar 21, 2006 5:05 pm
by Stephen Johnson
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.

Posted: Tue Mar 21, 2006 8:08 pm
by Ryan A
here is a list of 15 exercises by a elite performance specialist

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

Posted: Fri Apr 07, 2006 8:45 am
by alan
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

Posted: Fri Apr 07, 2006 9:10 am
by JeffD
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!

Posted: Fri Apr 07, 2006 9:38 am
by TimD
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

Posted: Sat Apr 08, 2006 12:08 pm
by DubDub
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

Caleb

Posted: Tue Nov 02, 2010 5:54 am
by DELETED
DELETED