It seems like your goal is to jump high so actually practice that. Pylometrics and box jumps would work. Be explosive. You already know about pistols which are awesome. Here’s some other bodyweight leg exercises.
Burpees: A squat thrust with a jump. An explosive drill for the whole body and great for endurance work (both muscular and cardiorespiratory).
Jump squats: With head up and back straight, squat down until your legs are at a 90 degree angle. Then jump back up as high as you can.
Starbursts: Start in a very low squat position, with your ass resting on your heels, and your arms resting down to your sides (you should be in a little ball). Explode up, jumping as high as you can, shooting your arms and legs apart into a star shape (it will look like an open jumping jack in the air). Then land back down into the small ball.
Boot strapper Squats: Put your feet together, bend down and put your hands in front of your feet (bend your knees if you have to). Now walk your hands about 1 foot away from your toes. Keep them there. Now bend your knees until your ass touches your heels, then straighten your knees out as far as you can.
Glute-ham sit-up: A very difficult exercise. Lie face down with your feet anchored. Pull yourself into a kneeling position by bending your knees.
Calf raises: From standing, simply rise up onto the ball of your foot. Can be done with one foot or two.
Thanks for the reply, but what i am seeking is not strength endurance, to jump high you must have a large source of maximal strength to tap the energy from. Aside from the glute-ham raises, i think most of those exercises you mentioned are largely endurance in nature. Correct me if i’m wrong.
if you’re stupid enough, and prepared enough, to do shock (4x10 DJ from 30"), it will increase maximal strength, explosive strength, etc.
im not saying you should do shock, im just saying that what you said is wrong…
well technically, doing a depth jump from 30" is 7x your bodyweight, so it’s not really bodyweight
This is interesting, but i thought plyos (DJ) are used mainly to improve reactive strength? I’m not sure about this, but using DJ and plyos to increase maximal strength sounds too easy to me. Again, someone correct me if i’m wrong.
My view is that maximal strength should come from the squats, since i don’t have weights right now, i need a bodyweight substitute to increase my maximal strength.
There is a program that uses plyo boxes specifically designed for jumping … Air something [/quote]
I think you mean Air Alert III, it’s generally regarded as a marketing sham and does nothing to improve your vert significantly except for ruining your knees.