Vertical Training

**Ballers** · 05-16-2011, 11:15 AM

I'm looking for people's ideas on how to get my vertical back to where it used to be... I have gained a few pounds here and there, but basically I have a pair of strength shoes (the shoes with a big platform on the ball of the foot)and I have a weighted vest that I have been wearing while doing the workouts.. I can tell it's working my cardio and my legs where sore for a few days.. I've completed a week of the workout so far.. After the 2nd workout I really didn't feel like it worked much, it was basically the same workout routine.. I was wondering if there was any other excercises that you guys on here might suggest? I will also be going to the Bluegrass State Games and running in to 100m and 400m races (which is the true reason I am doing this).. But I also play ball and any additional inches I gain from this workout will be helpful there too. Any suggestions or info from you guys will be greatly appreciated.

The excercises I am currently doing would be:

3 reps @ 50 - Jumping and touching a 9 foot board.
3 reps @ 10 - Box jumps
3 reps @ 10 - Bounding jumps
5 reps @ 50 meters - Sprints
3 reps @ 10 - Calf raises/Toe raises
3 reps @ 25 - Squat jumps

And all of these are done in the 20 lb vest and strength shoes.

***Spud6*** · 05-16-2011, 09:43 PM

I done these exact workouts and my jumping improved in like 2 weeks.

**Ballers** · 05-17-2011, 10:04 AM

^Thanks MisterPerfect..

I figured there would be more people that would know something about this... Oh well.

***Spud6*** · 05-17-2011, 11:25 AM

^No problem buddy.

**Ballers** · 05-18-2011, 05:22 PM

Anyone else?

**MVP2** · 05-23-2011, 07:41 PM

Yes Ballers, Ive done those same workouts too. Now, I can jump over that deck of cards, Ive been training with. Big Grin

**EKUAlum05** · 05-24-2011, 11:04 AM

Steroids

**Stardust** · 05-24-2011, 12:48 PM

As long as I am "vertical" that's good enough for me!

**Ballers** · 05-24-2011, 12:48 PM

^That's a ton of help guys! :|

**Stardust** · 05-24-2011, 12:59 PM

^ Lol, sorry Wink

**EKUAlum05** · 05-24-2011, 01:36 PM

Ballers Wrote:^That's a ton of help guys! :|

I stand by steroids...you ain't goinna get tested.

Seriously, believe or not I used to be able to soar back in the day before college put a beer gut on me. Plyo's, particularly box jumps, were what helped me the most. When doing calf raises be sure to do them off individual legs and also do them with resistance. Grab a 45lb weight and hold above your head with both hands, move it to each particular side as well.... this will help strengthen your stabilizers as well.

Also, strengthen your core. It will help generate power from your upper body to your lower.

**Ballers** · 05-25-2011, 10:42 AM

EKUAlum05 Wrote:I stand by steroids...you ain't goinna get tested.

Seriously, believe or not I used to be able to soar back in the day before college put a beer gut on me. Plyo's, particularly box jumps, were what helped me the most. When doing calf raises be sure to do them off individual legs and also do them with resistance. Grab a 45lb weight and hold above your head with both hands, move it to each particular side as well.... this will help strengthen your stabilizers as well.

Also, strengthen your core. It will help generate power from your upper body to your lower.

Great stuff.. Thank you so much..
On another side note, does the juice really work? Big Grin