Bignick31985
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Not sure how many here have worked on jumping but here goes...
33 years old, 6'2", 195lbs. Eating 3200 cals @ 100F, 350C, 225P, give or take. Not putting weight on. I'm not 20, lol, which may be hindering me. I've been doing two leg days per week, Monday and Friday, focusing on a strength leg day and then an explosive leg day. I also incorporate single leg training on both days. Core/Chest/Tris/Bis/Back/Shoulders spread through the other days.
However, while I've seen an increase in my two footed jump, and a slight increase in my single leg jumping, I am still not quite dunking.Think dunking a tennis ball and sometimes a softball.
I'm not sure what to change up or try different to help increase my vertical. The following workouts are what I'm using.
Monday:
Back Squat x3
Front Squat x3
Sumo D/L x3
Pistol Squat x3
Goblet Squat Jumps x3 or Band Pull Throughout/KB Swings
Friday:
Hex Bar D/L x3 lightweight, explosive into toes
Box Squat @ 19-20" height x3
Pistol Box Squat to Single Leg Box Jump @ 20" x3 or Bulgarian Split Squat
Weighted Box Jumps x3 OR Paused Squats focus on explosiveness x3
Elevated Reverse Lunges x3
And we play b-ball 1 day a week, so plenty of work in that 2 hours, lol.
I vary weight and reps each week, but always increase. Always adding one more rep or a slight weight increase. So that's that.
What do you guys think? I'm always open to options and ideas.
33 years old, 6'2", 195lbs. Eating 3200 cals @ 100F, 350C, 225P, give or take. Not putting weight on. I'm not 20, lol, which may be hindering me. I've been doing two leg days per week, Monday and Friday, focusing on a strength leg day and then an explosive leg day. I also incorporate single leg training on both days. Core/Chest/Tris/Bis/Back/Shoulders spread through the other days.
However, while I've seen an increase in my two footed jump, and a slight increase in my single leg jumping, I am still not quite dunking.Think dunking a tennis ball and sometimes a softball.
I'm not sure what to change up or try different to help increase my vertical. The following workouts are what I'm using.
Monday:
Back Squat x3
Front Squat x3
Sumo D/L x3
Pistol Squat x3
Goblet Squat Jumps x3 or Band Pull Throughout/KB Swings
Friday:
Hex Bar D/L x3 lightweight, explosive into toes
Box Squat @ 19-20" height x3
Pistol Box Squat to Single Leg Box Jump @ 20" x3 or Bulgarian Split Squat
Weighted Box Jumps x3 OR Paused Squats focus on explosiveness x3
Elevated Reverse Lunges x3
And we play b-ball 1 day a week, so plenty of work in that 2 hours, lol.
I vary weight and reps each week, but always increase. Always adding one more rep or a slight weight increase. So that's that.
What do you guys think? I'm always open to options and ideas.