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Author Topic: Jump Sessions before heavy squatting  (Read 2138 times)

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D4

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Jump Sessions before heavy squatting
« on: April 16, 2012, 11:07:41 pm »
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I want to have jump sessions on mondays before my lower body lifting. 

I've never done jumps/plyo's before lifting before so I'm not sure how much volume I can get away with without hurting my chances of PRing in the weight room.

If you know or have experience with this, I was thinking of shooting around/warming up for ~20 minutes, and then doing like 7 SLRVJ's (once my ankle heals), 5 DLRVJ's, and 3 SVJ's <-- ALL Max effort.  Then I go to weight room and get on with my heavy squats/BSS etc...

If this volume is fine, will my warm up protocol on the squats stay the same?  Or start heavier and less reps/sets?
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

creativelyric

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Re: Jump Sessions before heavy squatting
« Reply #1 on: April 16, 2012, 11:35:59 pm »
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Hm. It's a good idea, though when I do plyos, I usually have a two to three hour break before I segue into lifting.

You oughta do a little more volume on your jumping, I think, though (of course with full recoveries in between each jump). I did something similar a few weeks ago for a few sessions and I believe I was able to do around 20+ two leg running jumps before performance dropped off. It might be different for you, but you oughta monitor it by performance dropping off rather than a given number.
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D4

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Re: Jump Sessions before heavy squatting
« Reply #2 on: April 16, 2012, 11:44:24 pm »
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In the past, low volume of ME effort jumping still gave me consistent results so I don't want to even get close to over-doing it so I can go 100% on my squats every monday.
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

PointerRyan

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Re: Jump Sessions before heavy squatting
« Reply #3 on: April 17, 2012, 01:50:12 am »
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I've been doing plyos before lifting. Sprintp for potentation. Me jump 4sets 4 rep. Mr tuck jump and stiff legged ankle hops, 3 sets of 10each. My squat progress has not been affected , at least what i see. Normally take a 15to 30minute break before weights.
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