- Joined
- Sep 2, 2003
- Messages
- 18,187
- Reaction score
- 17,121
Try this out for 1 week. Rest and retest your vertical. I guarantee you will notice a difference.
Week 1
Monday
Repettitive Jumps (Jump up non stop and touch an object) 4x12
Short Distance Sprints 4x
Practice Jumping 4x10
Squats 4x10
Glute-Ham Raise 4x10
Dumbell Lunges 4x10
Wednesday
One leg Speed Hops 4x (each leg)
Distance Jumps (Stand with two feet and jump as far as you can. Stop repeat) 4x8 jumps
Depth Jumps 4x10
Explosive squat jump
Place barbell on your back with VERY light weight and jump up and down as fast as you can. Keep good form.
4x12
Friday
Repettitive Jumps (Jump up non stop and touch an object) 4x12
Short Distance Sprints 4x
Practice Jumping 4x10
Deadlifts 4x10
Barbell Lunges 4x10
One-Leg Calf Raises 4x10 (switch legs)
Rest and retest your vertical for a wee and you will see an increase - Maks P
You're doing a lot of accessory movements that are accomplishing nearly the same thing if you were to do full ROM squats. Why 4x10/12 for everything? You're working in the rep range for hypertrophy. What's your rational behind this?