T Nation

Opinion on My Vertical Jump Workout

Conditioning
#1

I designed from my lil experience, I’v been lifting for almost 2 years but unconsistently, because I have a long basketball season, and I only lift in off-season, I think I can squat almost 1.4 of my BW not sure, I used to 1.6 of my BW but now i can’t anymore, so here it is :

Friday - Workout #1

  • Pojo Jump 2x10

  • Depth Jump 4x4

  • Running Vertical Jump 3x5

  • Squat Jump 3x6

  • Squat 3x6

  • Explosive Speed Deadlift 4x4

  • Blugrain Split Squat 3x12

  • Bench Press 3x8

  • Incline Dumbbell Press 3x10

  • Decline Dumbbell Fly 3x12

Sunday - Workout #2

  • Side to Side Hurdle Jump 2x10

  • Sprints 2x20m, 3x30m, 3x40m, 2x50m

  • Medicine Ball Throw Up w/ Jump 3x5

  • Bounding 3x6

  • Chin Up 3x8

  • Deep 3x8

  • Barbell Up Right Row 3x10

  • Dumbell Shoulder Press 3x8

  • Barbell Curl 3x12

  • Skullcrusher 3x12

Tuesday - Workout #3

  • Mr Tuck Jump 2x10

  • Depth Drops 4x4

  • Running Vertical Jump 3x5

  • Box Jump 3x6

  • Box Squat 3x6

  • Power Clean 4x4

  • Walking Lunge 3x12

  • Barbell Row 3x8

  • Single Dumbell Row 3x10

  • Behind The Back Barbell Shrugs 3x12

so, what do you think?

#2

Don’t like it. Based off your post I’m assuming you’re new to training. Too much stuff going on, way too many pointless moves [db flys?] and no apparent progression. If you can only lift 3 days a week start each session with some movement based work [jump rope, low hurdle hops, etc…], then move to a jump or sprint [like run 20yds til your time starts dropping, or running jumps for height til you’re not getting higher, etc…] then an olympic variant [if you’re familiar, high pulls, hang cleans, power snatches, push presses, etc…] for 1-3 reps, strength work [squats, bench, deads, inclines, weighted chins/pulls, etc] in the 4-8 range and accessory/corrective work in the 8-20 range [face pulls, scap work, ghr’s, curls, etc…]

Pick 1 sprint or jump [yes, just ONE] to start each session, 1 olympic variant, 1 lower strength move, 1 upper push strength move, 1 upper pull strength, and 2-3 accessory/corrective moves and do each per session focusing on proper form and progression. Don’t forget to foamroll and do mobility work and I GUARANTEE that you’ll get stronger, faster and add inches to your vert.

#3

thanks for your decent comment, but guess what? I’ll go with my workout and see how my body will response after month from now, I mean without any offense to your aspects, you looks like someone who know his stuff, however I just modified some tiny things like start with oly lift before lower strength, i’ll make a journal by the way, so stay tuned :stuck_out_tongue: :

Friday - Workout #1

  • Pojo Jump 2x10

  • Depth Jump 4x4

  • 2-Leg Running Vertical Jump 3x5

  • Squat Jump 3x6

  • Power Clean 4x4

  • Squat 3x6

  • Blugrain Split Squat 3x12

  • Bench Press 3x8

  • Incline Dumbbell Press 3x10

  • Decline Dumbbell Fly 3x12

Sunday - Workout #2

  • Side to Side Hurdle Jump 2x10

  • Sprints 2x20m, 3x30m, 3x40m, 2x50m

  • Medicine Ball Throw Up 3x5

  • Bounding 3x6

  • Chin Up 3x8

  • Deep 3x8

  • Barbell Up Right Row 3x10

  • Dumbell Shoulder Press 3x8

  • Barbell Curl 3x12

  • Skullcrusher 3x12

Tuesday - Workout #3

  • Mr Tuck Jump 2x10

  • Depth Drops 4x4

  • 1-Leg Running Vertical Jump 3x5

  • Box Jump 3x6

  • Hang Clean 4x4

  • Box Squat 3x6

  • Walking Lunge 3x12

  • Wide Pull Up 3x8

  • Single Dumbbell Row 3x10

  • Behind The Back Barbell Shrugs 3x12

P.M. : sorry for my English, cuz i’m Saudi.

#4

No worries man. Good luck with that.

#5

one last question, mobility drills and foamrolling should I do them before workout and than static stretch after or do them before and after ? or what ?!