Clown Face wrote:
Search the posts made by CoolColJ and also read
His theory (which works) and some information in the article will tell you what you need to work on
Cool thanks for the info. I get what you guys are saying. By bulking up through strength training, my speed and vert will increase. And there’s a point when one can’t gain anymore weight because speed and jump will start to decrease. And someone suggested that 180 lbs is the max I can gain without seeing a decrease in my vert. Now I need to sign up at 24 LOL.[/quote]
Exactly right. There’s a “sweet spot”. I don’t know if it at 180 or not, but it is definitely higher than you weigh right now. You said you know about plyometrics and explosive training. That is good, because you will need to make use of them during your muscle gain phase to put the strength work to good use.
Remember though, even though depth jumps and such don’t feel hard, they ARE hard on your joints and CNS. They’re tricky like that. You should probably look to throw them into your training during specific phases, but NOT all the time. bounding, jumping, you can do that all the time. Box jumps are not something you should throw in all the time, but they can be used pretty frequently.
Depth jumps are the hardest on your joints and connective tissue, and so should be used sparingly, for only 2-3 weeks at a time, with more than twice that amount of weeks in between using them (eg-- use for 3 weeks, take 6 weeks off, then throw them back in for 3 weeks).
You’ll be doing a “clean” gaining phase–fat is the enemy of the vertical. It doesn’t generate power because it’s not muscle, and it weighs you down. That being said, you’ll definitely gain some fat, because in order to gain muscle you have to take in more calories than you burn every day. But eat clean healthy foods and you’ll be fine. Just keep junk food to a minimum.
Training wise, be sure to use explosive lifts when you train, in addition to heavy weights. Both require lower reps, so I’d say keep your reps below 8. No need to max out frequently, but 3x5, 5x5, 4x6, 3x3, 5x3, 8x3 (all set x rep) are all good choices. I would concentrate most of your work at 5+ reps each set, to get both strength and hypertrophy. 3x3 and 5x3 are good for strength, but not as much for muscle.
Still, even though you want to do a good portion of your training in those rep ranges, you still need a good amount of work in the 8-12 range for muscle growth, so don’t completely ignore that rep range.
It’s hard to articulate what I’m trying to think of here because it’s so late tonight, but basically I would work on gaining muscle while working some on strength for 6 weeks, and then take 4 weeks and work on mostly sheer strength and speed/explosive power. Then repeat.
So for 6 weeks you’d do a good amount of work at 5 reps for your 1 or 2 main lifts each day, and also a good amount of work at your 8-12 reps for the rest of your lifts. After that you’d take 4 weeks and work mostly in the 3-5 rep range on both pure strength lifts and pure explosive lifts, while using plyometrics as well. Then go back to your 6 weeks of higher rep work.
Does that make sense?
One last thing–you shouldn’t do more than 5-6 exercises on any given day (not counting abs). I would pick the first 2 exercises on each training day to do as your heaviest (at ~5 reps per set, and they can be either heavy or explosive lifts). The rest would be higher.
When you hit your 4 weeks of pure strength and explosive training, you should keep the exercises to 3-4 “money” exercises each session and add plyos on top of that (again not counting abs). Those 4 weeks are going to be lower volume than your higher rep training because ALL your exercises will be at 3-5 reps per set, whether they’re pure strength or explosive or plyometric (except not abs).