Help With Vertical

M

mattwc27

0
I am currently doing air alert 3. I just finished week 5 and gained about 3 or 4 inches in my jump. I'm 5'8 my vertical is 22 inches and my running vertical is 26 inches. I still have weeks 6 - 15 left to do on air alert 3 and i am going to start jumping rope 500 times every day adding a one pound weight on every week for 10 weeks. How much do you think i will increase my vertical by in 10 weeks by doing this?
 
Reading that was like doing A-level maths problems.

Sorry mate but there is no formula or answer.

You will get out what you put in. Put in the maximum effort and you'll see results. But no1 can tell you how many inches higher you'll be able to jump.
 
Yeah there really just isn't an answer for this question or any increase question. Its different with everybody and the effort they put in. Regardless though good luck with your efforts.
 
Like they said above, there's no formula for how much you'll gain. But I'll tell you if you want to increase your veritcal leap then jumping rope isn't the best way to go about it. You'll make some gains from it but there are a couple things that make it less effective than other methods. For one, a vertical leap is one singular max effort performance so jumping rope 500 times doesn't mimic that very well. You'd be better off doing some activity that requires fewer repetitions but greater intensity per repetition. Second, your quadriceps are going to go through a shorter range of motion during the jump rope than during a vertical jump test. Your calves will get a good workout but the ankle joint is responsible for between 20-40% of the power when it comes to vertical jumps. Most of the power comes from the quads, hamstrings and glutes.
 
In which case - High pulls would be a good start.


Its a dealift with a high pull. You will push off the floor very fast and jump up. This will use your calfs, and work them under a greater tension than jumping without a weight.

I know someone who tryed jumping just holding 30Kg dumbells. He kept the dumbells by his side and dislocated his shoulder when he landed. Dont do that!

His shoulder was black for 3 weeks. looked minging.
 
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