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Messages - balder

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thanks guys appreciate the help!

you are probably right, that i should more do more "real jumping". it's just that i read in the vjb that too much plyo/jump work is detrimental and with my extra basketball training, which means a lot of running and submaximal jumping->defensive drills, games, shooting drills etc, i thought i should not overdo it.

So if i got you guys right, my template is solid(? ;) ), but i should do more "real jumping" like the toddday method instead of the ankle jumps/tuck jumps and add an extra jumping session. I think about adding it in on friday because even though i dont have a game every weekend, it's most of them.

Questions for the toddays method: how do i know when to stop? it says when you dont get higher from the extra step, but it also says if you dont get higher from the extra step try again. Im a little confused. Also how much rest should i get between jumps?

I probably have alot of videos of me jumping, i will try to upload one tomorrow. Maybe it helps.

Again really appreciate you taking the time to help me. Hopefully i can get over the hump with your help!


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Hey guys,

im trying to get my vert up for quite some time now and i just stumbled upon this forum.  I mostly did the templates in the Vertical Jump Bible 1 and but nothing really got my vert up. My max running vertical was 31,5 but its now less than that. Im 5'9 ,165 pounds with a max squat of 320 ATG. Bodyfat is around 12 to 13% i think. More info: Some guy who saw me jump, told me i dont really use my stretch reflex when im doing a running vertical with both legs, so it doesnt look that explosive. But i got a pretty solid first step.
Goal is a 35 inch max vert!

Because nothing really worked i wanted to try the JackM split which you can find in the Vertical Jump Bible.
This is how i planned it
Monday
Upper body
Basketball workout

Tuesday: Off

Wednesday
Lower body:
Ankle Jump 4x8
Paused Jump from sitting on a box 4x5
high depth drop 3x5
4x5 jump squat with 20% of max squat
4x5 squat(havent really decide if i do same weight each set or do soemthing else)
thought about doing some paused explosive squats->maybe 3x5 with 40%
RDL 4x6-8
Optional Calves?

Thursday:
Upper body
Basketball workout

Friday:off/optional basketball workout

Saturday: Gameday(not every weekend)

Sunday: Lower Body:
Tuck Jump 4x8
Three step jumps 4x5
low box Depth jumps 3x5
Jump squat 4x5 with 20%
Bulgarian split squat 4x6-8 same weight
Hip trust 4x6-8
optional calves?

Im hoping for some suggestions!!

Best regards

balder


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