I have a question.. I want to incorporate strength training with my plyos (for my legs). I currently do plyos 3 times per week. What is a good weight training regimen to add to this and how often?
@ThePaperboy9 hey for your strength training you should do squats, deadlifts, hang cleans, lunges, and calf raises. Do heavy weight on them and do no more than about 8 reps to get the best strength gains. Then this coupled with plyos will get you great results
Not true, it's all about how you train (sets, rep ranges, etc.) and how you're using the training. It is always good to start lifting major core lifts when you're younger if for no other reason than to learn the exercise correctly. There are age appropriate ways to train, but people don't realize that the forces your body absorbs playing a game of basketball or sprinting are far above those you could impose during squats. Bottom line: squat safely at any age.
Look at my other videos. I was dunking then, but probably not anymore. Don't really have time to train vertical seriously anymore, just try to stay in decent shape.
I actually just trained them every 3 days, or just twice weekly. Any more was too much b/c the recovery from my strength workouts and intense plyos took longer than 2 days.
Cool. I bodybuild myself, and I train my legs twice weekly also, but I hit all my other body parts in between. I haven't been doing it long now(maybe a few months) but I've noticed that my ability to jump has improved drastically. I figured I would browse youtube and see who had similar experiences from lifting. Take it easy man, peace
my vert off 2 feet is much better then one, i can dunk easily off 2, and for some reason off of one i have trouble getting up, is there anything i can do to change that? and also i too am a left then right foot planter when i jump but im right handed so for basketball it kinda throws me off if im trying to dunk 1 handed, is there any way to make it easier going right then left other then just reapidly trying to that way?
From what I've read and heard, one foot vertical is much more determined by your weight/leanness and sadly your genetics. However, you can still get substantial increases in your one foot vert through focusing on unilateral training in both strength and reactivity. The P-chain is really important there. In regards to switching your plant, repetition is definitely important. I think focusing on rounding your plant foot when you hit the ground and planting hard is the best way to practice.
Not if you have a lot of practice jumping (good movement efficiency and mechanics), have good reactive ability (ability to generate involuntary force), and have a good body composition (low body fat).
That, however, does not mean that you couldn't benefit from some strength training. Strength training will not slow you down as some think, so long as you are not gaining a lot of extra fat weight and are still practicing jumping a lot, i.e. maintaining what you already have.
Thanks man cause I was thinking about starting weight training and was a bit concerned that it would hurt me. I think I'm going to try purchasing a program that will tell me exactly what I need to do to get even higher. That way I won't make any mistakes hopefully.
I would go with Vertical Jump Bible if you get a program. It has many routines (I think around 10) depending on your level of training and needs. It also gives you lots of information as to why the program is structured the way it is, and gives some of the science behind it. Kelly Baggett, the author, put a lot of effort into it, and it's really quite inexpensive ($40) compared to many programs. I've heard of people similar to you getting good results with the novice weights program.
All of the programs in there are "balanced" as well so that they work on maintaining your reactivity while you get stronger, maintain your strength while you improve reactivity, etc.
If you're new to weight training, check it out. Send me a message on here if you have any more questions and I'd be happy to help.
About the same as it was when I was doing Vertical Jump Bible. SLOW.
Standing is around 31" if I'm really fresh with running around 34" (off two feet) and 33" (off one foot).
I'm not really sure exactly what my numbers were beforehand because I'm already fairly well-trained (i.e. not a beginner), meaning I wasn't going to see huge leaps in my numbers anyway.
I still do a set program, but it's just one I came up with using info from a variety of sources (for strength+one-foot jump, mostly).
After this program, I'll switch into a plyo-predominant program in the spring with just a bit of strength-maintenance. I don't think I'll really ever do all strength or all movement efficiency/plyos anymore because one is usually hurt at the expense of the other.
sick, new, cheap vert program created by guy with legit 51 inch running vert. send message to nba8340 on aim mail if interested or message me on youtube.
And who might that be? Adam Linkenauger? He's the only person I know of with a legit 50+ vert who is promoting a jump program.
Thanks for enlightening me.
I've got my own vert program, and it goes something like this.
1. Squat a lot
2. Jump a lot
3. Throw in some plyos
4. Throw in some explosive work
5. Repeat
Programs are useless unless you're a beginner or don't know the basics of training. It's not that complicated to increase your vert, no matter how many programs there may be.
watching your deadlift attempt made my back hurt...and your standing vert looked more impressive than your run, considering all the lifting you did before hand; good work.
nice workout but jumps aren't as good as that man. watch your diet and get all your unnecessary bodyweight off til it's only muscle man. then you're gonna fly
Thanks for the comment. I'm going to try to get back to around 200 lbs. or just under. I'm about 12-13% bodyfat right now, so if I maintain muscle mass I should be around 10% or so. Wish me luck!
I was 206 without shoes today, and my max squat is probably around 365. I'm just starting up a new strength phase, and I'm going to try to clean up my diet in hopes of dropping a few pounds of fat.
How tall is that barbell at vertical
JuggernaughtJump 1 year ago
Nice video. Isn't it more fun to do it with a ball though.
MrPatchesOhoulihan 1 year ago
I have a question.. I want to incorporate strength training with my plyos (for my legs). I currently do plyos 3 times per week. What is a good weight training regimen to add to this and how often?
Thank you kindly
ThePaperboy9 2 years ago
@ThePaperboy9 hey for your strength training you should do squats, deadlifts, hang cleans, lunges, and calf raises. Do heavy weight on them and do no more than about 8 reps to get the best strength gains. Then this coupled with plyos will get you great results
ballerlh2314 1 year ago
I agree with you but i'm over 200cm high. I started train when I was 16 years old. My jump is very good too
czyzykkkkkkkkkkkkkkk 2 years ago
This is the best exercise for jump if you are over 16 years old becouse this exercise is bad for the spine and lowers growth.
czyzykkkkkkkkkkkkkkk 2 years ago
@czyzykkkkkkkkkkkkkkk
Not true, it's all about how you train (sets, rep ranges, etc.) and how you're using the training. It is always good to start lifting major core lifts when you're younger if for no other reason than to learn the exercise correctly. There are age appropriate ways to train, but people don't realize that the forces your body absorbs playing a game of basketball or sprinting are far above those you could impose during squats. Bottom line: squat safely at any age.
PetrucciFan57 2 years ago
You seem to be squatting 1.9 body weight. How long have you been lifting? 2 years and 4 months?
WomenAreRamen 2 years ago
Eyyyyyyyyyy
WomenAreRamen 2 years ago
You posted this vid a year ago. You dunkin yet?
chrisdotwynn 2 years ago
Look at my other videos. I was dunking then, but probably not anymore. Don't really have time to train vertical seriously anymore, just try to stay in decent shape.
PetrucciFan57 2 years ago
Well thats whats up then. Its a good think it really paid off for you. How long were you going in between training legs? One day on, one day off?
chrisdotwynn 2 years ago
I actually just trained them every 3 days, or just twice weekly. Any more was too much b/c the recovery from my strength workouts and intense plyos took longer than 2 days.
PetrucciFan57 2 years ago
Cool. I bodybuild myself, and I train my legs twice weekly also, but I hit all my other body parts in between. I haven't been doing it long now(maybe a few months) but I've noticed that my ability to jump has improved drastically. I figured I would browse youtube and see who had similar experiences from lifting. Take it easy man, peace
chrisdotwynn 2 years ago
my vert off 2 feet is much better then one, i can dunk easily off 2, and for some reason off of one i have trouble getting up, is there anything i can do to change that? and also i too am a left then right foot planter when i jump but im right handed so for basketball it kinda throws me off if im trying to dunk 1 handed, is there any way to make it easier going right then left other then just reapidly trying to that way?
Gbrown15bball 2 years ago
From what I've read and heard, one foot vertical is much more determined by your weight/leanness and sadly your genetics. However, you can still get substantial increases in your one foot vert through focusing on unilateral training in both strength and reactivity. The P-chain is really important there. In regards to switching your plant, repetition is definitely important. I think focusing on rounding your plant foot when you hit the ground and planting hard is the best way to practice.
PetrucciFan57 2 years ago
I bench 405 I'm 213 pounds. The vertical leap in my arms is 32 inch?
MyPenis13inchGirlFit 2 years ago
What? You do realize that makes no sense at all, right?
PetrucciFan57 2 years ago
I think that full squads can harm your knees. How ever the training is very nice
muminas 2 years ago
Whatever you think must be true, right?
PetrucciFan57 2 years ago
Is it weird that I jump around 40" with an approach with no strength training at all?
XxDecrepifyxX 3 years ago
Not if you have a lot of practice jumping (good movement efficiency and mechanics), have good reactive ability (ability to generate involuntary force), and have a good body composition (low body fat).
That, however, does not mean that you couldn't benefit from some strength training. Strength training will not slow you down as some think, so long as you are not gaining a lot of extra fat weight and are still practicing jumping a lot, i.e. maintaining what you already have.
PetrucciFan57 3 years ago
Thanks man cause I was thinking about starting weight training and was a bit concerned that it would hurt me. I think I'm going to try purchasing a program that will tell me exactly what I need to do to get even higher. That way I won't make any mistakes hopefully.
XxDecrepifyxX 3 years ago
I would go with Vertical Jump Bible if you get a program. It has many routines (I think around 10) depending on your level of training and needs. It also gives you lots of information as to why the program is structured the way it is, and gives some of the science behind it. Kelly Baggett, the author, put a lot of effort into it, and it's really quite inexpensive ($40) compared to many programs. I've heard of people similar to you getting good results with the novice weights program.
PetrucciFan57 3 years ago
All of the programs in there are "balanced" as well so that they work on maintaining your reactivity while you get stronger, maintain your strength while you improve reactivity, etc.
If you're new to weight training, check it out. Send me a message on here if you have any more questions and I'd be happy to help.
PetrucciFan57 3 years ago
u got hops dude
i need to head to the weight room too
hotmal 3 years ago
THATS ONE LOW ASS SQUAT! (no pun intended lol)
HooverBeast 3 years ago
just trying to help out man, how's your progress been without a program just doing squats, explosive and all that.
What was ur starting vert and what is ur current vert?
nba8340 3 years ago
About the same as it was when I was doing Vertical Jump Bible. SLOW.
Standing is around 31" if I'm really fresh with running around 34" (off two feet) and 33" (off one foot).
I'm not really sure exactly what my numbers were beforehand because I'm already fairly well-trained (i.e. not a beginner), meaning I wasn't going to see huge leaps in my numbers anyway.
I still do a set program, but it's just one I came up with using info from a variety of sources (for strength+one-foot jump, mostly).
PetrucciFan57 3 years ago
After this program, I'll switch into a plyo-predominant program in the spring with just a bit of strength-maintenance. I don't think I'll really ever do all strength or all movement efficiency/plyos anymore because one is usually hurt at the expense of the other.
PetrucciFan57 3 years ago
sick, new, cheap vert program created by guy with legit 51 inch running vert. send message to nba8340 on aim mail if interested or message me on youtube.
nba8340 3 years ago
And who might that be? Adam Linkenauger? He's the only person I know of with a legit 50+ vert who is promoting a jump program.
Thanks for enlightening me.
I've got my own vert program, and it goes something like this.
1. Squat a lot
2. Jump a lot
3. Throw in some plyos
4. Throw in some explosive work
5. Repeat
Programs are useless unless you're a beginner or don't know the basics of training. It's not that complicated to increase your vert, no matter how many programs there may be.
PetrucciFan57 3 years ago
nice squat form
nba8340 3 years ago
watching your deadlift attempt made my back hurt...and your standing vert looked more impressive than your run, considering all the lifting you did before hand; good work.
SFO14 3 years ago
nice workout but jumps aren't as good as that man. watch your diet and get all your unnecessary bodyweight off til it's only muscle man. then you're gonna fly
bigVC25 3 years ago
Thanks for the comment. I'm going to try to get back to around 200 lbs. or just under. I'm about 12-13% bodyfat right now, so if I maintain muscle mass I should be around 10% or so. Wish me luck!
PetrucciFan57 3 years ago
good work man
people want a quick fix on how to increase vertical
what you're doing is what i did
1)solid strength base
2)build explosiveness from there
keep it up man!
Burgz15 3 years ago
Whats the backing track?
Vocals sound like Maynard Keenan, but I'm not really big into metal so I don't know eh.
tychver 3 years ago
Check the video info, haha.
You are correct about the singer, the song is Tool's "Forty Six & 2" from Ænima.
PetrucciFan57 3 years ago
i'll train you more when i get back and you will get better. but what do the numbers 46 & 2 signify? 46 reps of 2 sets?
bunsonian 3 years ago
Oh Bunson.
I tried to use Scar Symmetry, Meshuggah, and a few other songs, but they wouldn't work right.
But yes, it signifies 2 sets of 46 reps. It's called "Grandpa Bunson's Fun Lifting." I named it after you.
PetrucciFan57 3 years ago
looking great man.. squat looks good.. jumps at the end looked very good.. deadlift of course was dead from the squats.. still a sick lift anyway.
icon this man!
peace
adarqui 3 years ago
Impressive skillz, very inspirational. Sorry we didn't get to go to KC, our family commanded us to go to a family thing.
pgbollig 3 years ago
good job getting big bweh
atom123 3 years ago
thats impressive. Whats your weight/squat?
basketballvertical 3 years ago
Hehe, it's in the video ;)
I was 206 without shoes today, and my max squat is probably around 365. I'm just starting up a new strength phase, and I'm going to try to clean up my diet in hopes of dropping a few pounds of fat.
PetrucciFan57 3 years ago