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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!

Oops. Sorry, I didn't realize this was the ADARQ and Lance thread. I shouldn't have responded. Ignore what I said.

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)