Well i'll reply a quick one since i'm on my phone will continue later. I did 3sets 5 max effort jump 20to 30second rest be tween reps and 2 minutes between sets. I then do mr tuck jumps about 8to 10reps 3 sets. Whats the different between mr tuck jump and normal tuck jump?is that enough volume? Should i add bounding?what variation and reps if so? Thanks oh since i got time add a bit more. I never knew more than 2.5kg twice rep month could slow down jumping progress. Whats the cause of it? Ain't you getting stronger, and along with the jumps you increase the efficiency? I see lots who progress 2.5 kg rep week or some per workout. They're jumping 30plus inches. I'm guessing they're already fast enough that they can concentrate on strength?also what single leg plyos i can do? Probably something which doesnt require lots of space (weather friendly), something i can do indoor too at homeif it rains. Also when wu say more jumping, so would you say i do low level plyos , basketball could probably be counted on no leg workout days? Thanks
MODIFIED:
Is depth jumps necessary? max effort jump, mr tuck jumps, and possibly bounding if you do suggest it, is that enough? maybe do them before leg workout, and an additional day of jumping, probably on wednesday,( legs might still be sore), just do tuck jmps and bounding or something? What you recommend btw? i do legs on mon and fri. so would juumping on mon , wed, fri be better or mon, thur and fri?
QWell i'm only 5ft6 no doubt i play guard haha. well its a square, or more like rectangle court. the corners are high school 3point. i'm not at the point where i can shoot them comfortably enough to move back further. strength issue is one thing.
EDIT AGAIN:
oh and i remember how you said , either you or the article, said abouit how one should focus on strength when they're already really fast, or they're beginners since beginners benefit from anything.
well wouldnt i be considered beginner? i've officially starting wokring out properly since december, started at july last year but that was from my lower back injury and really weak. did high volume like 12/15-30rep ranges with al lsort of exewrcises. started squatting november, but went UK for two weeks, came back weak shit. so officially november 24th or around that time? its been about close to 5 months now would u say i stil lqualify as a beginner?
MR=Multi-response. Just means they're done repeatedly and smoothly. Single response would be performing one absolute jump or hop, like a depth jump one rep at a time.
Yes volume is fine on that, when you get better you can even perform longer sets, because they're such low intensity, but that's not important.
Don't add bounding(assuming you mean single leg bounds) unless you already know how to sprint with decent form, and you want to improve your single leg jumps. If you want to work up to them just work on your sprinting form with drills. You can find drills on websites like athletesacceleration and elitetrack.com. Learn how to do A march, A skip, A run, normal power skips, and power skips with double arm swing. You can throw those sprinting drills in your warm up, they're not very intense. Bounding is very intense and it might take a while to work up to them.
In my friend's experience and in my experience, we haven't seen much gains by pumping up our maxes really fast(mostly standing jumps). It might not be true for your case or any other case. Usually when we tried to jack up our maxes, our running verts would suffer from lack of practice, and lack of reactivity. If anything you should just make sure you get a lot of jumping/speed/plyo work in along with the lifting. In my experience, I never gained that much strength every week(I was pretty weak, and even now, compared to my running vert I'm weak).
Plyo wise, you're kind of screwed if you get stuck indoors all the time. Why would you ask about bounding if you need plyos in a small area? Lmao. Bounding and it's progressions are great for single leg jumping btw. Look up "SLRVJ toolbox" on the forum search here. There are some nice reactive lunge variations on there. You don't have to follow the guidelines, although the article is a good read IMO. Those lunge variations don't take up too much space, I usually do those if it's bad weather and I wanted to do some bounding.
I meant more jumping overall, although max effort jumping is definitely very useful, you'll get drained eventually with that intensity. That's why those low level plyos are good, because they add volume. In terms of basketball, it really depends on the intensity. Reguardless, you're a basketball player, so you still have to play ball. Putting basketball on days following lowerbody/plyos would be best unless that basketball session is important for some reason.
Depth jumps aren't necessary. They're nice if you're peaking or something, but max effort jumps are definitely your best bet at adding inches on your vertical. How much plyo work you can do will be dependant on your training split. It seems like you do your plyo work before lowerbody weights, so you probably won't be able to handle much more than what you're doing.
With what you gave me, Mon/Wed/Fri would probably be the best split for jumping days. I can recommend other splits too if you want, but if you don't have much time, or don't have easy access to a gym that often, that's probably your best bet keeping in mind that you need to play ball too.
And yeah, if you're 5ft 6 that could explain why you have a tough time with range. It's definitely much easier as you get taller, to extend your range. I remember back when I was 5ft 8(age 13), I had the best jumpshot in the school, but my range was only to about 3point range. Now I'm 6ft, my jumpshot is less accurate(don't practice anymore), but I'm comfortable shooting with the same form out to 25ft lol.
Classifying you would really be semantics/opinion, but yeah you're a beginner IMO, but that doesn't mean you should just hop on any set up. You should still choose the best set up to get more athletic. After a yearish of good training you'd probably be a novice/intermediate, but like I said, it's opinion.
That was Joel Smith that said that. I'm pretty sure his definition of fast is much faster than you think, since he's a college track coach lmao. Fast/weak for him would probably be amazing movement speed/efficiency in sprinting and jumping, but never touching a weight.
Show Posts
... so you're not taking into account the rim thickness? When you say "a rim is 10 feet" do you measure to the bottom of the rim or to the top of the rim?
