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
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Are Weighted Jump Squats safe given the correct amount of weight (20-30 % of 1RM) and a good surface on which to perform them?
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Are 48 hours appropriate or should the recovery time be longer (to prevent overtraining) or shorter (to benefit from the process of overcompensation)
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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.
Happy Holidays!