T Nation

Weighted Vest And Vertical Leap

Hey, I had a question how should one go about using a weight vest during season ill be gettting a 0-40lb vest . I heard Ricky Davis used a weight vest and did jumping drills in it then imedatly after he lifted weights he did this 3x week i heard in 2x weeks he could dunk after this. This was when he was younger, this article was in a newspaper bout 3 yrs ago cause i talked with one person then asked another person and they were saying o yea i rember that article so it is true. Just wanted your thoughts and oppinons please respond back asap thankyou
conrad

[quote]eliteballa3 wrote:
Hey, I had a question how should one go about using a weight vest during season ill be gettting a 0-40lb vest. I heard Ricky Davis used a weight vest and did jumping drills in it then imedatly after he lifted weights he did this 3x week i heard in 2x weeks he could dunk after this. This was when he was younger, this article was in a newspaper bout 3 yrs ago cause i talked with one person then asked another person and they were saying o yea i rember that article so it is true. Just wanted your thoughts and oppinons please respond back asap thankyou
conrad [/quote]

Ok, yes the weighted vest is a good idea, I train with one, and the strength shoes. Do I think they helped increase my vertical? Yes. Want to know an even better way to increase your vertical? Squat and Deadlift. Want to know why Maurice Green is so fast and explosive? Other then genetics, he squats like it’s his job. Want to jump high? Squat your ass off, literally.

2ndly, and I hate to discourage anybody, but alot of what Ricky Davis experienced is genetic. Not saying that you don’t possess that genetic ability, it just might take a little more work then the basic program outlined above. He’s also 6’7, i figure that helps a little bit. Search here on T-Nation for Vertical Jump plyo and lifting programs, and read into some of the stuff by Jay Schraeder and coach Davies (which can be found here on T-Nation). They are your best bets, along with the jump program used by Jordan’s trainer, Tim something, I can’t remember for sure. I’ve seen friends get good results with that last program.

Hope that helps

In strength,
hoosierdaddy

Fuck the bullshit and check Joe Defranco’s website regarding his vertical leap program. You’ll jump out the building.

I don’t have access to the journal right now (winter break) but killing time between classes I came across a study on weighted vests and vertical leap. The most interesting thing was there was the most noticable improvement in the group that wore the vest ALL the time… may not be practical or worthwhile but it was interesting. If you want more evidance go look at an overweight individual more then likely he has a healthy set of calf muscles, same idea here.

Not really helpful post but thought it was interesting.

Conrad,
How tall are you? How much do you weight? How much can you squat? Sorry if I/we(T-maggers) sound redundant, but you need to get stronger in your Posterier(sp) chain, hams, glutes, abs. If you are anything like me when I played (tall and skinny) The stronger and more explosive I got the better my performance on court was.
Good luck and feel free to ask any questions that you might have.
Will42

Coach Davies and Joe Defranco have great vertical jump programs. The X-vest is awesome, my son uses his daily and has made great improvements, we bought the 40lb version also, not sure you need that much weight, he is up to 15lbs, you will be surprised how much that much weight feels like during a workout. His first workout with it he loaded it up to 20lbs and ran the bleachers and did other drills also, he could barely walk for about three days. You should also wear it as much as possible during normal every day activity.

hey sorry i havnt responded in a while but right now im in season i train with the vest and strength shoes on doing a program called crash the rim 2. In off season i kno it sounds like alot but here it is ill post it now.

All drills done with vest do this circuit 3x
Full court layups
10 L, 10 R
10 pull ups with dribble each side
3s-10 from each spot so 50 total
Foul shoting
20 shots

Mondays
ODD WEEKS
30 percent 1rm jump squat-10 seconds do as many as posible
power cleans 3x3 reps 30 percent
reverse leg curl-the exercise i made 30 percent-4x3 reps
knelling squats 30 percent-4x3 reps

EVEN WEEKS
30 percent start on box explode off the box with weight4x3
30 percent explosive reverse leg curl-the one i made 4x3 reps
30 percent knelling squat 4x3 reps
30 percent reverse hypers 3x6 reps

Tuesday
Jsole routine before bball workout-with vest
Upper body with power lifters

wensday
Even week+Odd week
ax squat 5x2 reps
max reverse leg curl-the exercise i made up 4x2 reps

Thursday
jsole routine before bball workout-with vest
Upper body with power lifters

Friday
Odd week
8x 2 rep box sqt use bands-max tension that allows 2 reps in 2 seconds
reactive ghr 3x5 reps use bands
leg curl reverse 50 percent-the one i made-3x4 reps use bands
kneeling squat 50 percent-3x4 reps use bands

Even week
Weight vest sprints 50 yds 5 sets
cleans 50 percent 3x5 rep
kneelin squat 50 percent 3x4 reps
reverse leg curl-the one i made 50 percent 3x4 reps

SAT-R.E.S.T
SUN-R.E.S.T

yes it looks like alot but in the offseason i can handle it im doing legs 3x week in season right now and i can handle it so yea thats what it looks like i think its really gonna help me out i notice i gain when i train my legs more then 3x a week. when i train 2x its more like maintaining for me well check it out and let me know conrad. O and u guys said how strong am i in the summer i squated 320 box squat and i kno i can do more then that now and i dead lifted 315 same with that i kno i can do more well alright hope what i said helps a bit.