anyone can give me some good weight lifting excersises to increase vertical leap? i have a very basic gym, so dont gimme some with weird machines.
and are there any excersises that targer the calf muscle?
Calf raises?Originally Posted by +3kk!
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To improve vertical leap my guess would be to actually practice leaping, but squats and olympic lifts will definately help some too. To target the calf muscle do calf raises.
Last edited by bjohnso; 08-07-2006 at 01:29 PM.
Well first off, most of your jumping ablility is comming from your quads, not calves (although they'll need to be worked out too).
Second, tell us what equipment you have access to, and we'll go from there.
Basically with weights the best thing for jumping would be squats, power cleans, and some weighted calf raises. But to reach your full jumping potential you'll need to add plyometrics.
This page will give you about all the information you need on plyometrics:
box squats. big ups start with the hips.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
i've found one legged squat to be very helpful for me to increase my jump.
i got the equipment for squats, dead lifts, multiple dumbells, and a hamstring targeting machine (i dont know whats it called). the others are for upper body strength, like shoulder press, precher curl machines.Originally Posted by Cobra Commander
i dont plan to do plyometrics just yet, as my strength needs a lot of improving.
i want to train the calf is because i want to increase explosiveness. since squats can make up for other portions of the leg and i can target my hamstrings, calfs are the only ones left out.
currently i am doing ATG squats, 50 kgs only (my power is very weak) and hamstring lifts. because those 2 are aready taxing, i dont plan to add deadlifts untill they stop giving me sores for like 2 -3 days
oh ya, i am a beginner at weight lifting, so my body is not tuned to it yet. i try my best to make my muscles work, but i doubt i can do a huge work out program.
i've heard that squats are the BEST way to increase vert? issit true?
Last edited by +3kk!; 08-08-2006 at 05:27 AM.
Here is a Parkour workout invented by a fitness coach for pro basketball players called Air Alert III.
The article says when the training is complete, your standing jump can be improved by anything up to 18 inches. Enjoy! =)
squats, deadlifts, squats, and more squats. vertical leap is primarily a quad movement but the whole jumping movement is also aided by core strength so you may want to work on your back and abdominal exercises. calves have a small part in it so don't focus on them too much. maybe 3 sets of calf raises on your leg day. some other exercises that wil help you out are
if you want to improve your vertical leap the most you may want to focus more on bodyweight exercises than weights. those help you out a lot more
things such as
1 leg calf raises
and running short springs (20-50 yards) also helps
also get involved in an activity in which you will jump a lot, i.e. play basketball twice a week. but you probably already do that.
you can also see if you can find a leak for some of the jump programs that companies offer. Air Alert is a good one. I have friends that used the jumpsoles program so you can check that out if you have money to spend
What we would do for our vertical training for basketball, Do squats, calf raises and steps.
Steps: Grab say 25lbs or 30, get a flat bench or some of the boxes step up stand straight, raise your knee to hip level, step down, switch leg.
Found that one helped my vert alot.
i know about AA3 i got the program, but a lot of people claim that it screws up your knees.Originally Posted by Steele
^i've done it multiple times. never finished it sadly because of lack of effort. but if you follow the directions it won't mess you up.
and a lot of people just say that because they heard others say it. or they read an article about it. 75% of the people that say that don't know what they're talking about. if they knew.. instead of saying don't do that program it can mess up your knees, they would say don't do that program I don't recommend it because it messed up MY knees.
you never know until you try something
Last edited by dblockspky; 08-10-2006 at 01:47 PM.
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