Blog Section > ADARQ & LanceSTS - Q&A

Trying, but not getting the result that I want

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Biglittleme:
Hey lance, some background of myself... I'm just under 6' and i weigh about 65kg.
i'm 17, it's been about 6-7 months since i started training for my VJ (I actually started training before that too, but I wasn't really focused on it).
For the first 3-4 months, I had no access to the gym, so I used exercises like 1 leg squats/DLs with weights and lunges etc, for about 2-3 days per week. ( each workout included some short plyos as well)

At that time, my VJ kept going through patterns like increasing an inch then decreasing to original VJ, and repeated.
Then i got access to the gym, but because of the environment around me, i could only lift leg for one day per week.
It's been about 2-3 months since I started working out in the gym, and I included another day or 2 with just jumping/plyo and basketball.

But since then, although i did gain some weight on my squat, my VJ hasn't really increased (maybe 1cm or so, at best)...
My 1RM is about 100kg, ( although it's nothing compared to lot of guys here haha)
My lifting workout goes like this:
3 sets of lighter, explosive squats
3 sets of heavier squats
1 or 2 accessory exercises like lunges/leg curls, sometimes RDL as well. (3 sets)
then 3-4 sets of calf.

I do not know where or what i'm doing wrong... Do i need more lifting session? or plyos?

Sorry if this was too long, but i wanted to give you some details so i could get some answers to solve my problem...

Thank you!

vag:
 :welcome:
I am not Lance and unfortunately he is not around the forum lately, we all hope he comes back though.
So you have been lifting for 2 months, 1 day per week, jumping 2 other days per week? What was your squat max when you started if it is 100kg now? Those 3 sets of heavier squats that you do, how many reps each? At what depth? At what weight did you start and what weight are you using now? What about the explosive ones?
Also how do you measure your max jump? Is it from random jumps at a basketball day or is it a jumping dedicated session? What jump are you measuring? SVJ, single leg running jump, double leg running jump? What were your initial measurements in each of them?
Answer all those, they would give us a clearer/detailed profile so we can give you some advice!

arnoud:
The short list, to save you from overanalyzing:

-squat deep, say 3 sets of 5 or 6 reps
-add weight each session
-add weight until you're close to 1,5x to 2x bodyweight
-jump twice or three times a week for max height

Don't make it harder than this, this coming from an old guy who made this mistake many years ago...

Biglittleme:
Thanks for your help, guys! (:

I guess I left out alot of details, i apologize haha !

When i started weightlifting properly, I did not measure my 1RM because of risk for injuries & my friends recommended me not to. (although i do measure my 1RM time to time)
For squats, i do 5 reps per set. so 3x5 lighter explosive then 3x5 heavier sets.

Right now, on heavier sets i work with 85-90kg. 2 months ago, when i started, i could do 75kg.
On lighter explosive sets, i work with 55-70kg. Before, i did about 30-40kg.

For squats, i go down to slightly below parallel.
I never had a proper way to measure my max jump. But the roof of my house is quite high, about.. 6-9 inches higher than normal basketball rim. (just an assumption though)
So i just jump to reach as i as i can, to touch the roof.
I also jump on my garden, and there's a window in front, so i can look at myself and get an idea on how high i'm jumping.
I also measure my vj on normal bball hoop, when i do go to basketball court.
For the jump sessions, i mix the jumping session with light basketball work- with about 5-10 SVJ, 7 2-step VJ and about 8 RVJ. I don't really do single leg jumps, only couple of times. AND on basketball workout day, i just do random jumps with basketball and try to jump as high as i can.

RIGHT NOW, i can get my pinky finger just about 1cm above the rim.
Today i measured how high i can jump, by getting a tape measure, and i reached up as high as i could right below the rim, and measured in from there.
My standing reach is about 7'4, and there was 80-82cm difference between my standing reach and the rim, so i guess i can assume that my RVJ as at around 32 inches or so.

If i left out any other information, please do tell me! Also, thanks for your help again (:

arnoud:
Ok, you got stronger and you're jumping higher. What is your question?

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