Vertical program

Chingster · 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 · 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 · 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 · 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.

Stephen Johnson · 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 · 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!

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

DELETED

ExRx.net

Vertical program

Vertical program

Olympic Lifts

Caleb