Author Topic: Hi all. 20 year old trying to improve my vertical!  (Read 1871 times)

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ian459

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Hi all. 20 year old trying to improve my vertical!
« on: November 15, 2013, 10:54:03 pm »
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I am 20 year old and trying to improve my vertical. I am 5'10, 155 pounds, and had a heavy tennis background during my high school years. I am decently athletic and pretty quick at my feet.

My current stats after around 3 months of training vertical:

Standing reach: 7'6''
SVJ: 27-28''. I'm probably 2-3 inches from the rim.
Two leg running vertical: ~33-34''. I can get 2-3 knuckles over the rim.
Max squat: 260

My current program: Train legs 3x a week: one strength day, one power day (jump squats, etc.), and one plyometric day.

Any tips and comments would be appreciated!

LBSS

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Re: Hi all. 20 year old trying to improve my vertical!
« Reply #1 on: November 16, 2013, 06:32:36 am »
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standing vertical or running vertical? like, are you trying to dunk or do you just want to be able to jump higher from a standstill?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: Hi all. 20 year old trying to improve my vertical!
« Reply #2 on: November 16, 2013, 12:02:33 pm »
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I'm trying to improve running vertical most (off two legs) but still trying to do both. Am I supposed to train this differently in the weightroom? I know I'm supposed to practice the technique of running and jumping off two feet often.

LBSS

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Re: Hi all. 20 year old trying to improve my vertical!
« Reply #3 on: November 17, 2013, 12:22:56 am »
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I'm trying to improve running vertical most (off two legs) but still trying to do both. Am I supposed to train this differently in the weightroom? I know I'm supposed to practice the technique of running and jumping off two feet often.

nah, as long as you're practicing jumping a lot the gym part isn't as important. i'm not sure i'd set up a microcycle the way you did but i'm not gonna tell you what you're doing is wrong, either.
« Last Edit: November 17, 2013, 12:24:43 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: Hi all. 20 year old trying to improve my vertical!
« Reply #4 on: November 17, 2013, 01:41:47 am »
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I was doing an undulating periodization routine. Do you think a macrocycle periodization routing is better? (6 strength weeks, followed by a few weeks power, and then a few weeks speed/explosiveness is better)

LBSS

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Re: Hi all. 20 year old trying to improve my vertical!
« Reply #5 on: November 17, 2013, 04:52:50 am »
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again, you are too weak to be worrying about shit like that. just do linear progression until you can't anymore. start modest and keep it simple.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag