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luke1213
Joined: 29 Jun 2010
Posts: 5
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 Posted: Tue Jun 29, 2010 3:28 pm Post subject: Hey Everyone |
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my name is luke. i am probably the oldest guy on the forum at 35 years old. i'm 5'11, 200 lbs. i just recently started playing ball again and want to exceed my vertical when i played 10 years ago.
back in the day i had an above average rvj of about 33". on rare occassions, i could put one down ( i was also 180 lbs). i have been training for the last 4 months on increasing my vert with some success. when i started training, my standing vert was 22" at 220 lbs. after training for 4 months, i have gotten my standing vert to 29" on a good day, my running vert at 32".
i know that my best days are probably behind me but that hasn't stopped me from at least trying. my goal is to get my standing vertical to 38"+ and my running vert to 40"+. i currently train 6 days a week, 3 days of upper body, 1 day of lower body (squats, ham curls, dead lifts, hang cleans, calf raises, lunges) 1 day of plyos( depth jumps, box jumps, weighted jumps, side to side jumps, jump rope, knee tucks) and 1 day of lower body/plyo mix. i don't perform all exercises on every day, i rotate the excersises throughout my cycle to offset the monotany.
if anyone has any pointers or knows what has worked best for them to reach the 40"+ mark, i would really appreciate the input. |
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steven-miller
Joined: 23 Jul 2009
Posts: 497
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| Posted: Tue Jun 29, 2010 3:35 pm Post subject: |
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Hey luke,
welcome to the board! Your best chances of getting help might be to start a journal at that section of the forum. Otherwise it is pretty hard to tell where you are at and how to manipulate your training for the better! But seriously, 7 inches to the standing vertical in 4 months is pretty damn good! |
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luke1213
Joined: 29 Jun 2010
Posts: 5
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| Posted: Tue Jun 29, 2010 3:38 pm Post subject: |
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| thanks, i have always been a decent jumper. i think that losing weight has possibly contributed more to my vert than exercising, or maybe they compliment each other. |
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steven-miller
Joined: 23 Jul 2009
Posts: 497
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| Posted: Tue Jun 29, 2010 4:04 pm Post subject: |
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| I don't think 20 lbs will make a 7 inch difference in most cases. So yes, I think it must have been weight loss as well as training! |
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Raptor
Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania
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| Posted: Tue Jun 29, 2010 4:27 pm Post subject: |
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Sounds like overtraining to me. It depends on the volume and intensity you train at though.
_________________
Adarqui to squidward:
| Quote: | | u R teh muzt TardED mothafukka i essa seen. |
| squidward wrote: | | squat looks good. do more weight. |
www.kangaroovert.co.cc
1,83m/81 kg
Box Squat : 130 kgs
Full Squat : 130 kgs
Deadlift : 150 kgs
Standing vertical : 70 cm
Broad jump: 2.63m
Drop-step vertical (2 legged) : 75 cm
1 leg running vert : 85 cm
Running long jump: 5.1 m
Running high jump: 1.5 m |
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luke1213
Joined: 29 Jun 2010
Posts: 5
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| Posted: Tue Jun 29, 2010 5:45 pm Post subject: |
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| Raptor wrote: | | Sounds like overtraining to me. It depends on the volume and intensity you train at though. |
i don't do no more than 4 sets of anything
what do you suggest? |
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allstar09
Beginner
Joined: 19 Sep 2007
Posts: 3063
Location: Auckland, New Zealand
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| Posted: Tue Jun 29, 2010 10:00 pm Post subject: |
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| luke1213 wrote: | | Raptor wrote: | | Sounds like overtraining to me. It depends on the volume and intensity you train at though. |
i don't do no more than 4 sets of anything
what do you suggest? |
4 sets of squats, ham curls, dead lifts, hang cleans, calf raises, and lunges? That would kill me haha.
Good luck with it all though man.
_________________
Age: 21
Height: 5'11"
Weight: 157
Standing Vert: 25.5"
Running Vert: 31.5"
Squat: 205 lbs |
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Jack Woodrup
Joined: 25 Sep 2007
Posts: 530
Location: Melbourne, Australia
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| Posted: Tue Jun 29, 2010 10:16 pm Post subject: |
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Hi Luke
I am 35 as well. When you get older as we are I believe it becomes even more import to make sure you are taken the time and effort to ensure good recovery. Some simple stretching and foam rolling for 10-20 minutes each day certainly helps. Icing of the knees and ankles is aslo beneficial.
As far as your training goes you could certainly peel it back a bit. For a lower body weights workout try something simple along the lines of
Squat OR deadlift
Split squat or travelling lunge or weighted step up
GHR or leg curl
Also why are you doing 3 days a week of upper body training if your goal is to jump higher. This certainly seems excessive.
Regards
Jack
_________________
Train Hard, Jump
www.verticaljumping.com
http://twitter.com/verticalmastery
I'm not saying that the "Next Jordan" curse ruined Harold Miner, blew out Penny Hardaway's knee, destroyed Grant Hill's ankle, made Tracy McGrady psychologically incapable of making it out of the first round, caused Kobe to develop bioplar affective disorder, or turned Jerry Stackhouse into a flaming (nice guy)... but it sure didn't help. |
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adarqui
Coach
Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida
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| Posted: Tue Jun 29, 2010 11:12 pm Post subject: |
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| Jack Woodrup wrote: | Hi Luke
I am 35 as well. When you get older as we are I believe it becomes even more import to make sure you are taken the time and effort to ensure good recovery. Some simple stretching and foam rolling for 10-20 minutes each day certainly helps. Icing of the knees and ankles is aslo beneficial.
As far as your training goes you could certainly peel it back a bit. For a lower body weights workout try something simple along the lines of
Squat OR deadlift
Split squat or travelling lunge or weighted step up
GHR or leg curl
Also why are you doing 3 days a week of upper body training if your goal is to jump higher. This certainly seems excessive.
Regards
Jack |
x2 (except for the 35 part, im 27  )
welcome.
_________________
THE BLOG IS UP: http://www.adarq.org/blog.html
if u wanz supir hops do Xplozion wile wearin jump solz da best - AlexV
"Or how about this: jump to the rim." -- raptor
wuzzup kid.
Sincerely,
THE KING |
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Jack Woodrup
Joined: 25 Sep 2007
Posts: 530
Location: Melbourne, Australia
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| Posted: Wed Jun 30, 2010 12:56 am Post subject: |
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| adarqui wrote: | x2 (except for the 35 part, im 27 )
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But you are wise beyond your years Adarqui.
_________________
Train Hard, Jump
www.verticaljumping.com
http://twitter.com/verticalmastery
I'm not saying that the "Next Jordan" curse ruined Harold Miner, blew out Penny Hardaway's knee, destroyed Grant Hill's ankle, made Tracy McGrady psychologically incapable of making it out of the first round, caused Kobe to develop bioplar affective disorder, or turned Jerry Stackhouse into a flaming (nice guy)... but it sure didn't help. |
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Raptor
Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania
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| Posted: Wed Jun 30, 2010 2:42 am Post subject: |
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Beyond his ears...
PS. I'm 25. Does that mean anything?
_________________
Adarqui to squidward:
| Quote: | | u R teh muzt TardED mothafukka i essa seen. |
| squidward wrote: | | squat looks good. do more weight. |
www.kangaroovert.co.cc
1,83m/81 kg
Box Squat : 130 kgs
Full Squat : 130 kgs
Deadlift : 150 kgs
Standing vertical : 70 cm
Broad jump: 2.63m
Drop-step vertical (2 legged) : 75 cm
1 leg running vert : 85 cm
Running long jump: 5.1 m
Running high jump: 1.5 m |
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luke1213
Joined: 29 Jun 2010
Posts: 5
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| Posted: Wed Jun 30, 2010 7:10 am Post subject: |
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| Jack Woodrup wrote: | Hi Luke
I am 35 as well. When you get older as we are I believe it becomes even more import to make sure you are taken the time and effort to ensure good recovery. Some simple stretching and foam rolling for 10-20 minutes each day certainly helps. Icing of the knees and ankles is aslo beneficial.
As far as your training goes you could certainly peel it back a bit. For a lower body weights workout try something simple along the lines of
Squat OR deadlift
Split squat or travelling lunge or weighted step up
GHR or leg curl
Also why are you doing 3 days a week of upper body training if your goal is to jump higher. This certainly seems excessive.
Regards
Jack |
initially, when i started working out, i was overwieght and wasn't playing ball and was focused mainly on trying to build muscle and lose fat in my upper body. i would work out my legs on occasion but i limited it to leg extensions and ham curls maybe once a week, nothing to intensive. once i decided i wanted to get back into playing ball, thats when i incorporated working out my legs 2-3 times a week using resistance training and plyos along with continuing my upper body workouts. |
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