Squats to improve my vertical.?!
Question: Squats to improve my vertical!.!?
i really want to drastically improve my vertical leap but i cant see to do it!. I do plyometrics about every 3 days and work out regularly!. Im thinking its my thighs since they are very weak!. (I weigh 158 and can only squat 145)!. So i wanted to know if doing squats would help my impove my vert!.
one more thing, how should i do the squats!? i know that to improve vertical i have to do explosive reps!. so should i do about 60% of my max exploding upward or what!? how many reps!? sets!? times a week!? any other info or info on how to increase my vertical by the most is appreciated thanks!.
ps!. i am willing to do anything!. Www@Answer-Health@Com
one more thing, how should i do the squats!? i know that to improve vertical i have to do explosive reps!. so should i do about 60% of my max exploding upward or what!? how many reps!? sets!? times a week!? any other info or info on how to increase my vertical by the most is appreciated thanks!.
ps!. i am willing to do anything!. Www@Answer-Health@Com
Answers:
Jumping is a combination of strength and explosiveness!.
Every athlete benefits from squats!.
Given your current strength level, i recommend prioritizing strength development!. Here is a source for that statement, I hope this isn't too technical for you:
http://drsquat!.com/content/strength-base!.!.!.
I recommend that you do a fast / explosive exercise like a push press and for strength do squats!.
Do push presses when you are fresh!. Do a few sets of 3-5 reps per set!.
http://www!.exrx!.net/WeightExercises/Olym!.!.!.
Do Heavy squats when you are at least relatively fresh
Use a weight that allows only 5-8 reps per set!. Rest 3-4 minutes in between sets, so you are fresh enough to lift heavy again!. Do about 3-5 sets!. Do once or twice a week, no more!. Increase the weight used slightly, e!.g!. 5lbs almost every workout, or as you are able!.
Raise the weight as fast as you can while maintaining good form!. Lower into a squat position at a moderate and controlled pace!.
If you are not used to lifting heavy, increase the current weight you are using gradually over several weeks to give your body a chance to adapt to the heavy loads!.
Warm-up for 5 minutes by walking, skipping, or light jog!. Stretch after weights, not before!. Do 2-3 sets for warm-up and to practice good form!.
The warm-up should not fatigue you!. Example for squats: Use something like 45 lbs x 10 reps, 75 x 10, 105 x 5, then load your workout weight that you can do at least 5 reps, I'm guessing 120-125 lbs!?
Here is a good place to do some reading http://drsquat!.com/search/node/jump
"ps!. i am willing to do anything"
If you want a complete program that will give you the fastest results, designed by a PhD in Exercise Science and World record holder in the squat, pick the e-book for your sport http://drsquat!.com/catalog/e-books
The 60% method can be helpful adjunct to your workout, but I think you would benefit by focusing more on strength first!. That's my opinion!.Www@Answer-Health@Com
Every athlete benefits from squats!.
Given your current strength level, i recommend prioritizing strength development!. Here is a source for that statement, I hope this isn't too technical for you:
http://drsquat!.com/content/strength-base!.!.!.
I recommend that you do a fast / explosive exercise like a push press and for strength do squats!.
Do push presses when you are fresh!. Do a few sets of 3-5 reps per set!.
http://www!.exrx!.net/WeightExercises/Olym!.!.!.
Do Heavy squats when you are at least relatively fresh
Use a weight that allows only 5-8 reps per set!. Rest 3-4 minutes in between sets, so you are fresh enough to lift heavy again!. Do about 3-5 sets!. Do once or twice a week, no more!. Increase the weight used slightly, e!.g!. 5lbs almost every workout, or as you are able!.
Raise the weight as fast as you can while maintaining good form!. Lower into a squat position at a moderate and controlled pace!.
If you are not used to lifting heavy, increase the current weight you are using gradually over several weeks to give your body a chance to adapt to the heavy loads!.
Warm-up for 5 minutes by walking, skipping, or light jog!. Stretch after weights, not before!. Do 2-3 sets for warm-up and to practice good form!.
The warm-up should not fatigue you!. Example for squats: Use something like 45 lbs x 10 reps, 75 x 10, 105 x 5, then load your workout weight that you can do at least 5 reps, I'm guessing 120-125 lbs!?
Here is a good place to do some reading http://drsquat!.com/search/node/jump
"ps!. i am willing to do anything"
If you want a complete program that will give you the fastest results, designed by a PhD in Exercise Science and World record holder in the squat, pick the e-book for your sport http://drsquat!.com/catalog/e-books
The 60% method can be helpful adjunct to your workout, but I think you would benefit by focusing more on strength first!. That's my opinion!.Www@Answer-Health@Com
I'd probably go with a mix of cleans and squats!.!. Cleans are really one of the best explosive exercises if you're doing them right, and they train your body for vertical jumps!.!.!. If you're going for vertical jump!. I'd aim for 4x4 on cleans, and probably 4x2 for squats (you're aiming for brute strength/explosiveness!. not muscular endurance in these exercises!.) You could superset both with something like a dumbbell snatch for the hand motion!.!. Anyway, good luck with your endeavor!Www@Answer-Health@Com
Targetted weight loss is quite hard, some peeple would say impossible, however I melted away a couple of inches from my thighs by following the tips on the web portal in the box below!. Give it a try, their help is very sensible!Www@Answer-Health@Com