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ADARQ & LanceSTS - Q&A / Good Strength, Low VJ
« on: May 01, 2013, 11:37:34 am »
Hi Lance,
A little background, I am 50, 6'2" 180lbs. Currently doing 5/3/1 for Squat (Mon), OHP (Wed) and Deadlift (Fri). My max on the squat is 360lbs and it is 465 on deadlift. So from these numbers, one would expect a 30+ inch SVJ. However, mine is only about 26". I have added over 60lbs to both my squat and dead in the past year and half or so but no increase in VJ. I do try to explode out of the hole when squatting but it is probably very slow.
I play volleyball twice a week from Sept. to May. During the spring/summer, I do a plyometric routine once or twice a week. It consists of Depth Jumps, Depth Drops, bounding, rim jumps, sprints and various other types. I don't overdo it, never more than 5 or 6 reps for the depth jumps and probably around 100 ground contacts each session.
Recently I've added speed pulls and speed squats as part of my assistance exercises. Also do weighted squat jumps (50-100lbs) before my squat workout.
So my question is why isn't my VJ increasing and what should I focus on to increase it.
Thanks!
A little background, I am 50, 6'2" 180lbs. Currently doing 5/3/1 for Squat (Mon), OHP (Wed) and Deadlift (Fri). My max on the squat is 360lbs and it is 465 on deadlift. So from these numbers, one would expect a 30+ inch SVJ. However, mine is only about 26". I have added over 60lbs to both my squat and dead in the past year and half or so but no increase in VJ. I do try to explode out of the hole when squatting but it is probably very slow.
I play volleyball twice a week from Sept. to May. During the spring/summer, I do a plyometric routine once or twice a week. It consists of Depth Jumps, Depth Drops, bounding, rim jumps, sprints and various other types. I don't overdo it, never more than 5 or 6 reps for the depth jumps and probably around 100 ground contacts each session.
Recently I've added speed pulls and speed squats as part of my assistance exercises. Also do weighted squat jumps (50-100lbs) before my squat workout.
So my question is why isn't my VJ increasing and what should I focus on to increase it.
Thanks!