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2004/08/28, 07:54 PM
i have a quick question to ne personal trainers or neone else that can answer me. I see a lot of people posting things about how to make ur vert higher....i was juss wondering about this....it seems like stair masters and jump ropes hit ur legs the hardest andf quickest....are these good vert building excercises or am i deliriuos?! lol
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2004/08/28, 11:34 PM
No, not really. But I could definitely see why you would think that. Jumping's main factors are maximal strength, power, and speed of muscles including your trunk and shoulders, not just legs. Stair Masters and Jumping Rope might help your jump endurance, but would hit mostly slow twitch muscle fibers. These exercises might help the average person somewhat, but not an athlete. Heavy Squats, Olympic Lifting, and Plyometrics together in one routine is the best you can do for jumping.
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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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2004/09/16, 08:57 AM
Jump rope is a good start. Stair master is not for vertical power. baller is correct on what to do. Check out the other vertical jump posts on this forum.
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2004/12/28, 01:50 PM
Ive worked a life time on increasing vertical jump and have had some success ! your exercises will help endurance as well as build a core for doing some heavy lifts with legs ! i would reccomend that you run real stairs and the steeper the better ! i usually wear a weight belt when running stairs, i live near a steep filght of stairs, there are 144 steps total ! as for jumping rope, i would advise you to use a heavy rope ! Of course lets not forget squats, powercleans and plyometrics...hehe im scared to death of the deadlift, but im sure it is a awesome exercise !
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2004/12/28, 06:59 PM
uh if you can do heavy squats, and powercleans, deadlift should be a walk in the park...worst comes to worst you just release and it falls on the ground.....I am intimidated by squat...lol@me ending on the floor with barbell over me last workout, when i tried to get cute with 225 for close stance deep squats on last set for a good stretch....enough said
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2004/12/28, 07:28 PM
but yea as previously stated, jump rope give you endurance but not explosiveness but it's a good cardio warm up for everything else(tho it might give an extra inch or two in complete beginners)....so heavy squats, deadlifts(especially close stance, or stiff-legged deadlifts, because they hit more of your hamstrings and lower back), any olympic movement(powercleans, hang cleans, snatch, clean&jerk, etc), plyometrics(expert exercises suggested by skyflex:plyo jog, swivel hips, alternating ankle jumps, plyo rope jump, flexors(jumping as high as u can landing toes in/toes out), skis(jumping as high as u can and landing a couple feet to the side), 3 step vert leaps, 2 foot bound, 90s&180s(jumping sideways as high as u can, 90 degrees or 180),forward/side box jumps, sprints for 6-90 sec, sets of 2-3...although these exercises are to be done in their raised shoes, u can do it without them as they are unncessary {this is not recommended unless u can do squats with 75% of your body weight for 5 reps})
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2004/12/28, 08:30 PM
http://www.ultimatehandbook.com/Webpages/Health/vertical.html
pretty good website for some other plyo exercises, anywayz hope this helps..
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2004/12/28, 09:38 PM
you dead over 600lbs? an dyou were "crushed/ pinned" doing 225 on squat?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/28, 11:43 PM
That does seem odd. I don't consider myself strong at all, and I can do 225 for reps, and I definitely can't do a 600 plus deadlift. I would think having such strong legs and back from having such a high deadlift would at least put your squat over 225??
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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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2004/12/29, 12:06 AM
Andrew this was on a day that I maxed out on squat.....and also last set
I did close stance with inch plate under heels 135-12,225-12,315-5, 365-3, 385-2, 405-0(leaned a bit too much forward so it hit the rack and i was forced to rack it), 405-1, wide stance deep squats 225-10 reps, close stance deep squats 225-I fell on 4th rep....I touched my chest to thighs on the deep sets, and paused at bottom for second....one of my legs went out of line, one side swung and hit rack, i lost balance, fell on the floor and the bar went over me....I was laughing more than anything at the event...I wasn't hurt in any way...just looked very clumsy......
Deadlift made my hamstrings and back strong...remember I wasn't doing standard deadlift 'close stance stiff-legged deadlift' is the closest description to it....and add 'romanian' if I did more than 1 rep....
This was also one of my fastest and heaviest leg workouts ever, in terms of rest periods and poundage....I 'only' rested about 2-3 minutes between sets which for me is very little, usually I rest 10-15 minutes...I was exhausted on last set...this was my 2nd heavy workout...i switched to heavy style after doing my 15 rep squat workouts with 315...and it's a big difference...315-15 reps on a calculator coems out to 465....and that's far off...
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2004/12/29, 02:09 PM
thats still a 3rd of you max almost....you should be able to good morning 225. Since you have that weird form you use on dl.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/29, 11:14 PM
Oh well, I'm not tryin to criticize or say I don't believe you, I just found it odd.
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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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2004/12/30, 04:53 AM
i hear you guys....but it wasn't about the weight...I lost balance...my feet went out of line during a portion of the lift when I was rising....I could have fallen just like that with no weight on my back...
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