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2006/05/24, 12:50 AM
Hey everyone, this is my first post and there are a couple of things I would like to adress.
1 - I'm 6'0 tall, 18 years old, bench 270, squat 400 pounds, and weigh around 225...although I'm working on that. I'm looking to increase my vertical, and I figure the best way to do that is drop the excess fat, work squats and plyometrics, just wondering if anyone out there can give me more specifics. I place my vertical leap at around...28-30 inches and I'm looking to get near 40.
2 - I'm also looking to increase my bench to 300 pounds by the end of the July, any suggestions other than alternating sets of 6, 5, 4/Failure and 3, 2, 1/Neg?
3 - I'm also under the impression that by losing weight and dropping around 30 pounds, I will lose substantial power. Anything I can do about this?
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2006/05/24, 04:23 AM
Dropping weight u'll also likely lose strength
I highly suggest deadlift......and olympic lifts...to boost vertical...
You can train in variety of ways to increase bench......u can do workouts with singles, doubles, triples, u can do 5x5, u can work with negatives,etc....u can emphasize any number of variables like frequency, intensity , or volume....you can also train speed/acceleration of the chest...do dynamic benching....u can train sticking points by strengthening the key movers in those places....etc...many ways to do it...
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2006/05/24, 08:10 AM
Try doing squats twice a week - one day heavy, one day deep box squats. I used to do this and my personal best went up fast. I did 10 sets of 2 reps, 60-70% of 1RM, no more than 30-45 seconds between sets. It doesn't seems hard, but if you go below parallel, stop for a second, and concentrate on exploding up on each rep, you'll feel a difference.
You can treat bench the same way. Use 60-70% of your 1RM and 8-10 sets of 3 reps, concentrate on the explosive contraction. 30 seconds between sets. I used to also do half reps to strengthen my weak points.
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
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2006/05/24, 03:54 PM
These are good ideas, but there is ssoooo much more in previous posts. While this is my favorite topic, I would go on and on. Do a fitbuddy search on it, and you'll find tons.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/24, 04:41 PM
I added well over 10 inches in vertical by more than doubling my deadlift....probably even better than squats in terms of developing vertical...plyometrics and olympic lifts are also very very useful once you have built sufficient strength levels...
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