Contrary to popular belief the quads only contribute 5% or less to the vertical jump.
I find this hard to believe.
Kelly bagget says that a 2 footed vertical jump is a quad dominant activity.
quads 5% of VJ LMFAOwhere the hell is jack cascio when you need him.. same shit.
listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.
lmao @ 5% im still laughing.
here's my top exercises for vert:
1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT)
2. low bodyfat
3. jump alot (3-4x/week max)
4. incorporate reactive/rebounding exercises
5. maintain/improve fitness, never get out of shape
6. short maximal sprints
7. shitloads of caffeine on peaking days
8. improve calf strength under tension (calf raises)
9. extra glute/ham work (reverse hyper, glute bridges, 45deg hyper, lunges)
10. improve general upperbody strength, especially being able to perform various pullups very explosively
11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc.
12. journal properly so you really know if you're progressing or not
13. get enough sleep prior to your jumping days (has to be enough in terms of not accumulating a sleep debt..)
14. incorporate level-7 techniques if needed lmzao.
15. learn how to harness pap/stim from heavy lifting to achieve better jump sessions 2 days later (after 1 day of rest)
16. eat properly the day before jumping, lots of good carbs/protein, for example, 10 bananas + small meals + some protein each meal. need full glycogen reserves but also don't want to be bogged down come jump day
17. don't eat TOO much on the day of jumping, eat light, keep food portions smaller to avoid carb/satiety fatigue... bottom line, you want to be hungry, you want to be pissed, you want to murder gravity, you can't be content.
18. don't masturbate or have sex prior to jumping/training, always after.
19. don't be a passive pussy when jumping/training, if you have a bad jump/set, fuck it, attack, it's life or death you don't quit like a pussy and let yourself be ravaged by a pack of hungry 9.8m/s^2's.
20. allow all of the above to make you more 'animalistic', we have become some sort of society drained spinoff human organism not capable of simply attacking the objective as if it were the only thing that matters at that moment for survival..
21. think about jumping when you are lifting weights, mind muscle link, you want that increased neural drive come jump time, so 'build a bridge between jumping and maximal heavy lifting'
22. warm up properly, it's important, progress gradually for 15-20 minutes until you're ready to START max jumping
23. michael jordan
24. think less, work harder
25. stop thinking the quads are unimportant
26. stop thinking the calfs are unimportant
27. start thinking the glutes are important
28. stop worrying about "instant inches techniques changes", this aint a high jump meet
29. never quit & i'll be 29 on august 16 2011.
ok there's my list..
peace ;F
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