Increasing vertical jump

[Auzzie]

Any one got any experience with this?

Or even just some exercises that would better it?

Cheers,

[Evidence]

There is so much to identify first. Is this for a sport? If so, what sport? What are you doing in season? If you play bball or volleyball for example (which i played both through college) there is no need to spend your entire off season jumping if that's all you did in preseason and season. That will be the time to work on strength work like olympic style squats, lunges, tons of core and posterior chain work (hyper, reverse hyper if you have one, ab work, etc.).

If this is just for your own goals of increasing vertical, what is your current level of fitness? Start out jumping rope, doing cone jumps (smal cones jumping side to side and large cones for jumping straight over). There are so many avenues to explore depending on your goals. Once you identify what you have done in your past, what you are doing currently, you can get some direction on how to maximize your time with the intention of increasing your vertical jump. I can help you anyway I can. I can even seek other advice from people who are coaching at a high level if you need more than just my help.

[Maxx Power]

hey, a kid i work with is doing a 12 week program just for this. He is already very athlettic. In 6 weeks he improved by 4 inches. Ill see if i can get info for you.

[Auzzie]

Hey Evidence thanks for your reply,

Yeah mate it's for Bball, I'm currently in my off season.

My level of fitness is pretty good. i find my self to have a lot of core strength but lack that explosive power.

I've currently only really been doing strength training stuff ie. olympic style squats, lunges, leg presses. ect

I have added in some rope jumping over the past few weeks though.

Let me know if you need anymore info to better assist your recommendations

Edit: that would be great Maxx :)

[Maxx Power]

Just talked with my guy, he'll e-mail the program in a day or two. I can either post it or you give me a PM with your e-mail.

[Evidence]

Hey Evidence thanks for your reply,

Yeah mate it's for Bball, I'm currently in my off season.

My level of fitness is pretty good. i find my self to have a lot of core strength but lack that e power.

I've currently only really been doing strength training stuff ie. olympic style squats, lunges, leg presses. ect

I have added in some rope jumping over the past few weeks though.

Let me know if you need anymore info to better assist your recommendations

Edit: that would be great Maxx :)


Height, weight, age, years of playing, level of play currently, current workout split, goals? A thing like this almost needs to be assessed in a one on one environment. It sounds like you keep yourself in good shape, and the agility work and jumping work you get plenty of by playing. Sounds like what you need is a good wave of strength training here. When I played I was so mistrained. We played ball year round, i played other sport as well, we ran, ran, ran, ran, ran, jumped, jumped, jumped, jumped, jumped all day everyday. What you need to do is to examine your strengths and weaknesses and apply this to a goal specific training split. Bball is a power sport that is full of short bursts of maximal effort. Especially if you are a post player or even a small forward. We need caryover and transfer of training results here. So you need to be as effecient with your time as possible. Don't get caught up with how much you squat, bench, etc. I know maxx has offered his services and you have the choice here of choosing what is best for you. Just keep in mind it's all gotta work when you step on the floor and the ball goes up in the air for tip off. Anything else will just be wasting your time.

It's like this. The kid who is a jet in the open floor and when he gets break aways can dunk without flinching, but as soon as a body is in his face he disappears from the ; we don't need that kid jumping and running all off season. We need him to get stronger and we need him to be more xplosive. (Ulter is there anything that can be done with this filter, you can't say any sport terms without it being left out.) The kid who is strong and just doesn't have a great shot but can create space for himself and runs well and jumps well, we don't need him concentrating on strength all off season. Yes strength will always play a role in athletic training, but at certain levels for different athletes. No athlete is the exact same. Hope this helps.

[thecomeback]

I agree with everything said but to make it plain and simple look into PLYOMETRICS. It works and is used by athletes of all levels. I'm about to start going to a speed and strength school run by a former Olympic coach who also trains pro athletes and everything they do is based on Olympic lifts and plyometrics. When I talked to him the one thing he really stressed was plyometrics which I already do.

[bigsix]

Find yourself a vertimax! These are amazing and I second the plyometrics. Work on box jumps of all types. Get 5-6 of varying height and do different combos both forward facing and laterally.

[thecomeback]

Those vertimaxs are cool but I've never used one though. The company that invented them and sells them is here in Tampa.

YouTube - VertiMax (http://youtube.com/watch?v=UTvc9PtK03o)

[bigsix]

Those vertimaxs are cool but I've never used one though. The company that invented them and sells them is here in Tampa.

YouTube - VertiMax (http://youtube.com/watch?v=UTvc9PtK03o)

They are simply awesome. Sooo much you can do on them. Look around your area for sports training facilties to see if anyone has one. I use them on a daily basis for myself and the athletes I train.

[Evidence]

I am just having a hard time understanding when someone asks a question on improvement and we point them to a machine or apparatus. I am not doubting the fact that the vertimax can do some type of good. I just think we're getting away from, it's round, it's heavy, let's move it. There is a new facility where in my hometown of PA and my brother is a sophomore in high school and most of his team all pay to have sessions there. They charge out the wazoo and don't have really any specialized plan for the kids other than machines and vertimax. I guess the reason why the russians dominated the world in athletics for so long was becasue of the vertimax or the reverse hyper?

Bigsix, that's awesome you work with athletes and you are passionate about it. I just think that a piece of equipment shouldn't be the showcase or the answer to something. Bars and dumbells worked just fine for so long to the most successful nation in international competition. They didn't need all the equipment and fancy "functional strength" gurus. So why do we?

[bigsix]

Uhh, because it serves a purpose and it works!

[Evidence]

We are just going to agree to disagree then on this issue and that's fine. Point taken. I just don't think the need for the vertimax is fully justified by, well it works. Ok? I mean my point is this then Six. I am not calling you out, only having an educated discussion with you on this matter. If people can buy a vertimax, then why do we need to go to the facilities that showcase them?

We need to be able to have the ability to work with athletes and teach them motor patterns and sequence of muscle firing to promote maximal effort the result to any stimulus. You want your body to fire maximally. Basically if you give me the choice of two gyms. One gym has the best equipment money can buy, all brand new, everything you can possibly ask for. Dumbells from 1 pound to 300 pounds, plates for miles, hammer strength, barbells, leg presses, squat racks, benches, etc. etc. The other gym is empty and has a power rack with a barbell and plates and has Vladimir Zatsiorsky or Ivan Abajiev in there to work with you. I'm taking gym two every single time.

[bigsix]

Also, you cant sit there and say that we dont have some of the best athletes in the world. I'm sorry your bro goes to a facility that doesnt have a plan for them. We do. If you can build a piece of equipment that can work SPECIFIC areas of an athletes game more effectively than a dumbell why not. Dont get me wrong weights are an intricate part of any athletic training but not limited to.

Dumbells and barbell provide resistance, right? Well, so does the vertimax. Difference is I can more finely tune where my resistance is with the vertimax. Just another tool for the toolbelt.

[Sarge]

this guy would be able to help ...

YouTube - Travis Mash Olympic (http://youtube.com/watch?v=5Qsl3u59AqA&feature=related)

[KoDaKmOmEnTgOgEtMyCaMeRa]

hey, a kid i work with is doing a 12 week program just for this. He is already very athlettic. In 6 weeks he improved by 4 inches. Ill see if i can get info for you.

could you post that workout

[Auzzie]

I'm 6ft 2, weigh 88-91kg, Age 26, I've played most of my life so 10+ years playing.
Goals are to try an increase Verticle jump by as many inches as possible and get a bit more explosive all round :)

Current work out split

Monday: Chest, Tri's
Tuesday: Back, Bi's
Wednesday: Rest.
Thursday: Shoulders.
Friday: Legs.

I vary my lifting from week to week some times heavy low rep and sometimes lighter weights at higher reps.

I do Cardio most days in the morning which consists of running, riding, skipping, and boxing.

Let me know if I left anything out Evidence.







Height, weight, age, years of playing, level of play currently, current workout split, goals? A thing like this almost needs to be assessed in a one on one environment. It sounds like you keep yourself in good shape, and the agility work and jumping work you get plenty of by playing. Sounds like what you need is a good wave of strength training here. When I played I was so mistrained. We played ball year round, i played other sport as well, we ran, ran, ran, ran, ran, jumped, jumped, jumped, jumped, jumped all day everyday. What you need to do is to examine your strengths and weaknesses and apply this to a goal specific training split. Bball is a power sport that is full of short bursts of maximal effort. Especially if you are a post player or even a small forward. We need caryover and transfer of training results here. So you need to be as effecient with your time as possible. Don't get caught up with how much you squat, bench, etc. I know maxx has offered his services and you have the choice here of choosing what is best for you. Just keep in mind it's all gotta work when you step on the floor and the ball goes up in the air for tip off. Anything else will just be wasting your time.

It's like this. The kid who is a jet in the open floor and when he gets break aways can dunk without flinching, but as soon as a body is in his face he disappears from the ; we don't need that kid jumping and running all off season. We need him to get stronger and we need him to be more xplosive. (Ulter is there anything that can be done with this filter, you can't say any sport terms without it being left out.) The kid who is strong and just doesn't have a great shot but can create space for himself and runs well and jumps well, we don't need him concentrating on strength all off season. Yes strength will always play a role in athletic training, but at certain levels for different athletes. No athlete is the exact same. Hope this helps.

[Evidence]

Thanks for the info. That's great you keep yourself very active and have a full week of weights and sport. We just need to get you out of the that "bodybuilding" split if your goals are athletic performance. That split will keep you in decent shape and will have you look like an athlete, now it's time to perform like one. Not saying you aren't but you know what I mean. What kind of place do you train in? Commercial gym? Garage gym? We are going to have to throw some things in like hang cleans, front squats, things like that and sounds like you don't have that in your current split. You can always take care of some accessory work after your main workout if you still want to concentrate on working small muscles like biceps and pecs for look. Since summer is peaking it's head out it's understandable you want to still look the best you can. We'll have this all figured out for you bud. Have you had any experience in such lifts i mentioned earlier?

[Auzzie]

Thanks for the info. That's great you keep yourself very active and have a full week of weights and sport. We just need to get you out of the that "bodybuilding" split if your goals are athletic performance. That split will keep you in decent shape and will have you look like an athlete, now it's time to perform like one. Not saying you aren't but you know what I mean.
Yeah mate couldn't agree more :)


What kind of place do you train in? Commercial gym? Garage gym?
Training in a garage gym, I find i can get down to business better there.
I have plenty of Olympic rubber weights, dumbbells, power rack, bench press, various size barbells and high low cables set ups.


We are going to have to throw some things in like hang cleans, front squats, things like that and sounds like you don't have that in your current split. You can always take care of some accessory work after your main workout if you still want to concentrate on working small muscles like biceps and pecs for look. Since summer is peaking it's head out it's understandable you want to still look the best you can. We'll have this all figured out for you bud. Have you had any experience in such lifts i mentioned earlier?

Where I'm living atm Summer has just past so thats on the bonus side.
I have done some front squatting years ago but lifts like hand cleans ect have never really done,
so I think they would be just what my body needs.

I would like to keep a full body program going but maybe concentrate more on strengthening myself on the lifts suggested how do you think i best structure it?