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Increasing Speed/Jumping Ability

Hey guys whats up,

I need to increase my speed/jumping ability. One question I need to know is should i be doing cleans and d lifts? I was told I need to do a lot of olympic style lifts. I am training for basketball. And what day would you include you include lifts and cleans? Back or leg day?

Thanks for the help, G

How much do you squat? 2xBW?

“Should” is wrong here. You can use the oly lifts to increase your speed and vert, but you don’t need to use them as a must.

Read everything that’s on this page and you’ll get what I mean:

The internet has lots of crap about this, and most of it is crap.

Deadlift, squat, box squat are the main lifts.
O-lifts are optional, but they seem to work, but don’t rush it, learn the form.

If you want to run faster, get some abs.
Basically, work your entire body.
Oh, and plyos work too.

Speed in terms of physics is a measure of total power minus your body weight. Also, flexibility in the glutes, and hip flexors is very important as it allows you to exert more force into your movement. First things first, ask yourself if you need to drop a couple of pounds.

If you do, then get your ass on a rowing machine. Next, work on exercises like squats, Oly lifts, and some short sprints. Lift explosively, you might even want to add chains or elastic bands to your bar for increased explosiveness.

Plyos, like box jumps.

Thanks guys, this is great. I am not sure which olympic lifts to pair up on days. Does anyone have any recommendations?

I am currently doing the lactic acid training program on here. What do you guys think? Should I change my program or should I put some olympic lifts in my program or should i change my program?

increase low bar full squat numbers to at least 2.5xBW, practise jumping and sprint

sorted

[quote]George Costanza wrote:
Thanks guys, this is great. I am not sure which olympic lifts to pair up on days. Does anyone have any recommendations?

I am currently doing the lactic acid training program on here. What do you guys think? Should I change my program or should I put some olympic lifts in my program or should i change my program?[/quote]

Without a Olift coach I’d stick to the squat, push press and other more basic lifts. If you dont have bumpers and real bars then you wont be able to best use the o lifts for jump training. Squatting and box jumps will make you fast and high.

-chris

Thanks Chris, what days would you pair up the Push press/cleans?

Yeah, I’d agree with most of what every has said so far. Heavy squats, deadlifts,leg work and throw in some jumping,like squat jumps(db or bar) and sprinting

are you an especially tall person by any chance? Just wondering because you said you were training for basketball.

I’d do some various plyo box jumps for a session, i.e.: 8 jumps to 36" box, or 24" to floor to 36" x 8 jumps, or 36" box to floor to 12" box. I’d follow this with some variation of a snatch and clean (heavy), followed by whatever you see fit. Then of course other sessions incorporating barbell squat jumps, heavy deads/squats.

You do not need any type of Olympic lifts, speed squat, jump squats etc…UNLESS…your strength is superior to your athletic ability AND you are unable to practice jump and sprint variations.

[quote]Clown Face wrote:
You do not need any type of Olympic lifts, speed squat, jump squats etc…UNLESS…your strength is superior to your athletic ability AND you are unable to practice jump and sprint variations.[/quote]

Yeah this is a really important point. What i think clown is trying to say is that the most basic thing to focus on right now is getting your Front squat [or most ergonomic squat variant] extremely strong.

The higher your Sq number for a triple to a single, the better your jumping will be. If you only had 3 hours a week for lifting and the rest was ballin’ [learnt that word on xbox, im cool now] I’d say you need to be hitting the squat bar 3 times per week and spend the rest on assistance work for hip extensors.

You will get enough active jumping in during ball and the warm up [I hope you do some jumps for the rim in your warm up]. Once you get that double body weight squat up to a triple then the speed-work and jumps will be more effective.

-chris

Thanks for the response guys,

Would you all recommend the HIT style approach?

It isn’t complicated, you should be getting bigger legs/hips as you get stronger. A bigger muscle = stronger muscle

just progressively squat more weight on the bar for reps, or add reps with the same weight over time. Warmups plus 2 good hard worksets 1-2 twice a week is usually enough

When you stall, back off the load and volume to allow recovery for, about 60-70% for 1-2 sets of 5-6 reps and then progressively work back up each workout, then next time you stall, it will be higher than the last time. Step by Step you progress higher

Squatting creates fatigue though, so it will kills your hops and speed in the short term. When you want to display your full abilities, you need to cut back on the squatting and reduce the weight and volume for a few weeks to reach your peak

[quote]CoolColJ wrote:
Squatting creates fatigue though, so it will kills your hops and speed in the short term. When you want to display your full abilities, you need to cut back on the squatting and reduce the weight and volume for a few weeks to reach your peak[/quote]

i squatted 10 times in the last 12 days… and PR’d on broad jumps and running vertical jumps… 4 PR’s in all… hasn’t killed my hops at all, in fact it potentiated them to PR levels.

you can squat like YOU ARE DOING, or you can use squat as STIM… totally different issue…

you might say, “well you’re not squatting heavy!”, and i’d say: “ya i know, i squatted 1.5-1.6x BW nearly every day as a potentiation/stim tool”.

just an entirely different approach… sorry CCJ had to throw in my opposing view once again ;d

peace

Just going to add a note - and not expert advice, but just to keep this thread going.

If I’m in the right mindset ( a power one ), doing verts AFTER squats or alternating SQUAT and vert jumps, makes the vert feel crisper and more powerful.

Its from the heavy loading of the squat being removed…

Of course if the squat is kicking your ass, then the vert will be down…