My goal is to increase my running vertical to at least 45". Currently have a max RVJ of 38" so I guess 7" gain should be realistic. I would not mind if anyone here judges my program or gives advices to me. I would take both good or bad comments.
Some basic personal information:
Asian
25 years old
168cm, 163lbs
Squat -315lbs
Deadlift - 270lbs
Bench - 170lbs
Training History:
Training vertical jump has always been my main goal.
Started training 2 years ago but didn't have a clue what to do. I didn't have knowledge about working out at all, all the time I would go to failure and thought that was a good workout. Obviously I didn't gain much, both muscles and strengths. I knew something must be wrong and I started to educate myself, reading training articles from bodybuilding to strength training, to diet and stuff. I have been working out in the "proper" way for around 4 months now and I am seeing faster gains. My workout is short, only around 45mins each time, simple and straight forward. 5/3/1 for raw strenght and I add exercises like plyometric exercises and squat jump, jump squat, hang cleans, etc as the asistance works.
I work out 4 times a week, Mon Tue Thur Fri, sometimes I go play ball and jump on Sunday.
[23/5/2011]
Push Up - 3x10
Shoulder Press - warmups, 5x26.5kg, 5x30kg, 10x35kg
Dumbbell Shoulder Press - 5x8 17.5kg dumbbell
Dumbbell bend over row - 5x10 17.5kg dumbbell
Lat Pulldown, Chin up, Pull up
Foam rolling, Stretch
