Some info about me:
23 yrs young, I’m 5’9 , weight around 72kg ( 185 lbs ) , 2 foot jumper.
(not so strong).
Max squat 225lbs x5
bench is 198 x5
pull ups with extra 66 lbs x5
Been training for years at basketball ( not professionally , but been on a team), and vertical jump.
I think I have researched about the jump and athletic topic alot, read dozens if not hundreds of post , lots of articles from famous coaches (Vertical jump bible , Joel Defranco etc) and even done some programs before ( as I said, VJB and boing vert - 2 of the most famous ones which helped alot)
I can say I’m quiet athletic for my size,not a great athlete but , I can hang on a 10ft rim and dunk a ball with 1 hand (once in a while…not an impressive statue but strive for more) but I want more than that, I want to dunk it casually and increase my vertical to 40inches.
So, after giving a brief about myself let’s get straight to the point I want to ask you guys :
I think I got the basic understanding of how to improve the vertical jump, lift weights, train fast fiber twiches ( plyometrics) , run sprints, work on balance, be flexible, train core.
I combine strength training and plyos. I do them every other day (Sun , Thu , Thurs )
I do the strength and the plyo in the same workout, first strength then plyos, a good example of one of my workouts for that would be:
Dynamic warm up
5 Sets of : 5RM squats - - - rest 2 minuts into 5 Depth jumps
5 sets of Hip thrusts - - - rest 2 minuts into 8 Tuck jumps
3 Sets of calves raise with weight
Wrap it up with sterching and mobility work.
But recently I have been questioning this method as nn common sense, doing 5X5 RM of squats kills all the power you have
and then jumping right into Depth jump is not as effective because the lost of strength, So I though about dedicating 2 times a week for strength (Sunday, Thursday) and do all the usual stuff, heavy squats, heavy lunges, step ups, hip thrusts ( of course each session will consists of different exercises ) and Tuesday will be the day for plyo work like Depth jumps, tuck jumps, lateral hops and reactive training.
Is my logic makes any sense ? Or is there any other training routine to give it a go?
Sorry for the long post, I really want you to share your knowledge with me, and get some tips from the more experienced fellas here.