Adarq.org

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