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Opinion on My Vertical Jump Workout

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?

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.

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.

No worries man. Good luck with that.

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 ?!