Tag: vertical

Vertical jump exercises start of week 9

johniLeave a comment

I have read through the Vertical Jump Bible ( http://www.higher-faster-sports.com/verticaljump.html ) and I have been loosely following the novice strength program for 8 weeks with modifications.  I am a few weeks behind on the program as I wanted to take my time on the first phase and build up some strength before progressing to the next phases.

I have now completed Phase I (weeks 1 – 5), Phase II (weeks 6 – 8 ) and just starting Phase III now.

Tonight was work out A and completed:

  • Squat: 1 x 6 @ 80kg and 3 x 6 @ 90kg
  • 1 and 1/3 squats: 2 x 8 @ 70kg
  • Leg curls (quick up, hold 2 sec, down over 8 seconds): 4 x 6 @ 56kg
  • Calf raises: 3 x 20

The 1 and 1/3 squats were extremely difficult and took about 10-15 minutes to recover… in fact, I felt light headed after doing those.

From week one I’ve seen the following increases over the 8 weeks:

  • Squats: 50kg/60kg -> 90kg (33% increase… 4% per week)
  • Leg curls with delays: 39kg -> 56kg (30% increase… 3.75% per week)

I’ve read some sites that say with squats you can expect to see 5% weekly increases, so, I’m very happy with 4% over the weeks.

Although very happy with the weight increases, testing the vertical leap at the end of week 5 showed less than an inch increase.  Going to test the vertical again Friday and start introducing the beginner plyometrics exercises into the program over the coming week.

URLs:

Start of jump programme

johni1 Comment

Starting the Vertical Jump Bible (Higher-Faster-Sports) by Kelly Baggett to try and get some hops.  Unfortunately due to a previous knee injury (Grade 2 ACL) I’ll be skipping a number of exercises initially and extending the program stages. and adding some other exercises for balance and general strength.  Also, consulted a personal trainer to help with form when lifting weights and other exercises.

The novice weights program is designed for a beginner, or, someone who has less than 1 year constant weight training experience.  The program will look like:

  • Monday: Rest?
  • Tuesday: Lower body workout #1
  • Wednesday: Balance/Upper body/Core
  • Thursday: Balance/Upper body/Core
  • Friday: Lower body workout #2
  • Saturday: Rest?
  • Sunday: Basketball

Obviously depends on other commitments, but, will be keeping at least 2 days between each lower body workout.

PHASE 1 (Weeks 1-3 … will be extending this to 6 weeks)

Work out 1:

  • Squat ( 3×10 ) @ 50kg
  • Leg curl (3×8) @ 39kg.  1 second up, 1 second hold, 8 second down
  • Calf raise (3×20)

Work out 2:

  • Dead lift ( 3×8 ) @ Low weight to get form correct
  • Barbell lunge (3 x 8 per leg) @ 10-15kg
  • 1-legged calf raise (3 x 20) holding dumbell

To track results over the first 6 weeks the vertical leap was measured.
Date: 31/01/2009
Weight: 94.5kg
1 Rep Max Squat: Skipped
1 Rep Max Deadlift: Skipped
Vertical leap (no step, no arm movement):

  1. 24″
  2. 24″
  3. 25.5″

In 1995 my vertical was about 32″, so, I was fairly pleased not to have lost too much after years of couch potatoe exercises.

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