Vertical program

Moderators: Ironman, Jungledoc, ianjay, stuward

Locked
Chingster

Vertical program

Post by Chingster » 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?

Peter
Rookie
Rookie
Posts: 22
Joined: Wed Jan 11, 2006 6:49 pm

Post by Peter » Sat Feb 25, 2006 7:39 pm

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.

DubDub
Junior Member
Junior Member
Posts: 246
Joined: Sun Mar 19, 2006 11:20 am
Location: Maine

Post by DubDub » Sun Mar 19, 2006 11:24 am

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).

VoK
Apprentice
Apprentice
Posts: 127
Joined: Tue Dec 20, 2005 4:31 pm

Post by VoK » Mon Mar 20, 2006 10:22 pm

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.

User avatar
Stephen Johnson
Exalted Seer
Exalted Seer
Posts: 2097
Joined: Sun Mar 12, 2006 11:20 pm
Location: New York City

Olympic Lifts

Post by Stephen Johnson » Tue Mar 21, 2006 5:05 pm

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.

Ryan A
Member
Member
Posts: 667
Joined: Mon Dec 19, 2005 9:41 pm
Location: Davis, California
Contact:

Post by Ryan A » Tue Mar 21, 2006 8:08 pm

here is a list of 15 exercises by a elite performance specialist

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

alan

Post by alan » 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

JeffD

Post by JeffD » 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!

User avatar
TimD
In Memoriam: TimD
In Memoriam: TimD
Posts: 3129
Joined: Mon Dec 19, 2005 8:04 am
Location: Va Beach, Va

Post by TimD » Fri Apr 07, 2006 9:38 am

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

DubDub
Junior Member
Junior Member
Posts: 246
Joined: Sun Mar 19, 2006 11:20 am
Location: Maine

Post by DubDub » Sat Apr 08, 2006 12:08 pm

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

DELETED

Caleb

Post by DELETED » Tue Nov 02, 2010 5:54 am

DELETED

Locked