I have been thinking of doing Jump Squats with a rucsack filled with sand (weighing about 20-30 % of my 1RM).
Just jump as high as possible, for about 3-5 reps, for 3-5 sets, with a recovery time of 48 hours between these activities.
For the first two weeks I would keep the weight the same (so my muscles get accustomed to a new routine), then every week I would add 2 pounds to the rucsack.
I would like to know:
- Are Weighted Jump Squats are a good choice for vertical leap improvement?
I think this exercise does well to stimulate muscles used for the vertical jump (both in terms of strength and rate of force development), but I am sure there are way more experienced people on this forum who can set the records straight for me
Are Weighted Jump Squats safe given the correct amount of weight (20-30 % of 1RM) and a good surface on which to perform them?
Are 48 hours appropriate or should the recovery time be longer (to prevent overtraining) or shorter (to benefit from the process of overcompensation)
Is it a good idea to add 2 pounds every week? Should I add more or less weight, more or less often?
These would be the main things I would like to know; of course you can feel free to lend any advice you can spare.
Thank you for having the patience to read such a long post.