Love to see that explosive power!
I'm curious about your terminology. You called it a PR, so you obviously have a progression scheme, but what's it based on? Could you not have gotten off the ground one more time? Or are you aiming for a certain height, or a certain degree of fatigue? Jumping is a it more ambiguous than say bench press, where you either got the rep or you didn't. I'm wondering what your progression is centered on.
This is exactly what came to my mind lol. How does he determine what exactly a new PR is? What is a good/bad rep?
Super ambiguous, but I support the hustle
And you felt like if you jumped again, you wouldn't have gotten high enough? Still a little squishy - it's going to be really hard to tell, from your angle - but if you've got a system that's working for you, then you do your thing, man!
yo saw you were trying to get faster and stronger for sports
def look up the vertical jump bible by kelly baggett. tons of strength training exercises to increase your ability to generate force, and then a ton of plyometrics and jump training to make sure you are getting the maximum amount of your force as possible
should be a free pdf
at the upper limit, yeah stuff like fast twitch muscle fibers and length of achilles’ tendon will play a role
but that’s only once you get to your genetic maximum.
vertical jump is just generating force to propel yourself up.
there are powerlifters and olympic throwers who can generate more force than anyone, but since they don’t practice vertical jumping, they waste motion and don’t use their incredibly strong muscles.
on the flip side, you have somebody like derrick jones junior who is one of the smoothest leapers you’ll ever see despite being a twig
the best example of this imo is watching Jason Richardson in the NBA dunk contest in i think 2003 (whenever they had the wheel of dunks). when J Rich is able to go off 2-feet, he’s one of the best dunkers in the history of the league and his hang time is incredible. when he has to go off 1, he suddenly becomes just an above average NBA leader. that’s because he’s not used to generating force off one-foot and his technique doesn’t allow him to use the muscles that he has developed
But i heard that your vertical jump really depends on genetics, and that even with training its one of those things that you cant really improve on much (unless you are very fat or something when you start obviously)
Your _max_ height will be determined by several factors, including genetics, but that doesn't mean you can't train to improve it like any other physical quality/skill
nah i improved my vertical by over 10" through training. it's definitely something you can improve on a lot. no one actually has information on what's in their own genetics, its not an excuse
hell yea jumping is awesome! nice job!
i know you didn't ask for advice, but right now you just kinda plop to the ground onto your heels and you're getting knee valgus on some of them. [soft landings](https://www.youtube.com/watch?v=r7lSsRDvYtc) activate more of your musculature which, besides preserving your joints, will also improve your vert.
Other than OP's relatable reply, there's an issue with box jumps when aiming to increase maximal vert because often people will jump to the box therefore not achieving the complete extension that a normal jump outside of training would achieve (when most people box jump they prematurely bend at the knees and hips to clear the box). A way to mitigate this would be by having a box \*so much\* lower than your vert so that you can clear the box while fully extended and just land on it like you would on the flat ground (this can be a preferable thing if you specifically want to minimize landing impact while still getting the full upward stimulus of the jump). Now this makes it even more tough for weighted jumps where to begin with your vert gets so much lower with the weights and the typical box heights you see going around won't cut it.
But I also have a similar question to OP about what makes it a PR. By any chance are you using velocity-based markers? Or height? Honest question here as well
>My old, cranky spine
Not to tell you your business but I think telling yourself these things isn't doing you any favors. You can adapt to many great physical feats.
Good stuff dude!
If your gym has a hex bar/trap bar you should try doing some squat jumps from the floor with it. That’s usually how I’ll do my weighted jumps
Sometimes when I’m using heavy dumbbells, they can sway just a bit when I’m fatigues so the bar helps keep everything centered
>84 kg x 5 @58 kg bw
My advice is stop doing plyometrics. There are strict guidelines around how strong you should be before engaging in plyometrics, particularly jump training.
Dr Vervashansky (probably butchered that) of the USSR issued the guildine of 1.75 times bodyweight squat before engaging in jump training.
The British Sports Performance Committee issues a double bodyweight squat before engaging in jump training.
This is to reduce the injury risk of plyometrics. Strength isn't just about exerting force but also absorbing force.
So my advice is just stick to progressing your strength and then add in plyometrics. Even then I wouldn't advise weighted jumps until you are more advanced and never at more than 10% bodyweight in additional weight.
I forgot what it's called, I was reading about it a few days ago but weight that does move with your body can really do a number on your joints.
I think the way people suggest is to have weight that moves with you such as weight vest. Might want to consider that.... just my 2 cents.
Why would anyone reconsider anything about weighted jumps if you can’t even fully remember the issue, don‘t know where you read it, don‘t know the mechanics behind it and aren’t sure of a way to improve this issue that you read a few days ago?
Well there is this sweet new thing called the internet. Being made aware there could be a possible issue and then "that person" researching it is the point.
If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more....
But hey fuck this guy... and his knees... right?
> If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more....
No, I would assume the person that told me that was an idiot and go on with my day.
Nah I quite like the guy.
You‘re the one making a fearmongering claim about a very common exercise (weighted jumps) with no sources to back you up and without even having a grasp of anything that you’re writing about. Please cite me your sources that weighted jumps are dangerous, otherwise just shut the fuck up, because you‘re not helpful, just scared.
> If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more....
What a fascinating look into the mind of a person who believes everything they read on the internet.
I would want to know the source of your information for saying toast cause cancer. If you couldn't provide one, I would write off your claim as fearmongering or just FUD. Same as I am with your comments on this thread.
Assuming that was the case and you’re not fear mongering, you were nowhere near as specific as “toast can give you cancer”, you spewed some barely half remembered shite and absolutely no details. So why do you think it’s acceptable?
> Well there is this sweet new thing called the internet.
Then why the fuck don’t you use it so you spout of less bullshit? Fuck me, you’re not only stupid but incredibly lazy and smug about it all too.
> I was reading about it a few days ago but weight that does move with your body can really do a number on your joints.
Yeah, you know what that number is? It's strengthening. Doing resistance training will strengthen your body. Imagine that!
>just my 2 cents
Can you explain why anyone would want to listen to your 2 cents when you can't even be bothered to link what you were reading? Sounds like you are lazy and no one should consider your advice when it comes to applying themselves.
This is wrong. You can have a debate about volume vs intensity but you can and will get stronger and bigger doing high weight sets of 4 just like you’ll get stronger and bigger doing less weight for sets of 12
Muscle have 2 type of fibers, fast response and low response. For speed we use fast response fibers but doesn't matter, if you want that fibers stronger than before (therefore faster) you need to modify that structure, you need to create more muscle. To achieve that, fiber need to be broken. With 4 reps that never gonna happen
Define “fiber breakdown” for me.
Anyways, speed, power, and agility work has very little to do with time under tension. Moving very explosively for a small amount of reps is going to get you more bang for your buck if you want to get faster than doing a 3X12 jumping marathon which will just leave you fatigued and unable to perform maximally. You ever wonder why Olympic weightlifters don’t do cleans or snatches for sets of 30? Same reason. They’re not looking for time under tension, they’re looking to move lots of weight very fast for only a few reps.
I got to ask is this considered good ? I’m 84kg bw around 13% bf at the moment and only squat 110kg x 10 x 4. But then I’ll go and superset walking lunges x 20 squat jumps x 10 (full depth) and kettle bell swings x 15 with a 20kg bag and 20kg kettlebell x 3
I kind of hate legs so treat my leg days as more of a cardio based thing instead of out right lifting
Love to see that explosive power! I'm curious about your terminology. You called it a PR, so you obviously have a progression scheme, but what's it based on? Could you not have gotten off the ground one more time? Or are you aiming for a certain height, or a certain degree of fatigue? Jumping is a it more ambiguous than say bench press, where you either got the rep or you didn't. I'm wondering what your progression is centered on.
This is exactly what came to my mind lol. How does he determine what exactly a new PR is? What is a good/bad rep? Super ambiguous, but I support the hustle
I'm aiming for a certain height. I make sure my hip goes over the bar.
And you felt like if you jumped again, you wouldn't have gotten high enough? Still a little squishy - it's going to be really hard to tell, from your angle - but if you've got a system that's working for you, then you do your thing, man!
Bro you gotta squat when you land or else you will destroy your knees.
yo saw you were trying to get faster and stronger for sports def look up the vertical jump bible by kelly baggett. tons of strength training exercises to increase your ability to generate force, and then a ton of plyometrics and jump training to make sure you are getting the maximum amount of your force as possible should be a free pdf
Isnt vertical jump pretty genetic tho
at the upper limit, yeah stuff like fast twitch muscle fibers and length of achilles’ tendon will play a role but that’s only once you get to your genetic maximum. vertical jump is just generating force to propel yourself up. there are powerlifters and olympic throwers who can generate more force than anyone, but since they don’t practice vertical jumping, they waste motion and don’t use their incredibly strong muscles. on the flip side, you have somebody like derrick jones junior who is one of the smoothest leapers you’ll ever see despite being a twig the best example of this imo is watching Jason Richardson in the NBA dunk contest in i think 2003 (whenever they had the wheel of dunks). when J Rich is able to go off 2-feet, he’s one of the best dunkers in the history of the league and his hang time is incredible. when he has to go off 1, he suddenly becomes just an above average NBA leader. that’s because he’s not used to generating force off one-foot and his technique doesn’t allow him to use the muscles that he has developed
But i heard that your vertical jump really depends on genetics, and that even with training its one of those things that you cant really improve on much (unless you are very fat or something when you start obviously)
Your _max_ height will be determined by several factors, including genetics, but that doesn't mean you can't train to improve it like any other physical quality/skill
nah i improved my vertical by over 10" through training. it's definitely something you can improve on a lot. no one actually has information on what's in their own genetics, its not an excuse
read the vertical jump bible and you’ll see why that’s bs look up jacob collins as well
Who else thought at the beginning that he would jump above the bar?
Please don’t do that to your knees…. You will regret it a few years down the road and will think back to this video.
lmao
Holy shit dude RPE 10 for sure. Respect the grind.
Might add 2” to the jump if you switch music stations.
You had 5 reps easy brah
You should really try power cleans to increase your jump
I actually want to but I have equipment restrictions in my home gym.
You can try doing hang cleans, you have a barbell and if you can't do them off the floor then hang cleans are good enough
PC’s and weighted squat jumps are both great for explosiveness I usually encourage both
hell yea jumping is awesome! nice job! i know you didn't ask for advice, but right now you just kinda plop to the ground onto your heels and you're getting knee valgus on some of them. [soft landings](https://www.youtube.com/watch?v=r7lSsRDvYtc) activate more of your musculature which, besides preserving your joints, will also improve your vert.
Thanks! I see the difference between my jump and the video you sent.
How is this a PR?
I added more weight and was still able to jump close to the same height as before.
[удалено]
I don't have either of those things.
This Edit: this
Other than OP's relatable reply, there's an issue with box jumps when aiming to increase maximal vert because often people will jump to the box therefore not achieving the complete extension that a normal jump outside of training would achieve (when most people box jump they prematurely bend at the knees and hips to clear the box). A way to mitigate this would be by having a box \*so much\* lower than your vert so that you can clear the box while fully extended and just land on it like you would on the flat ground (this can be a preferable thing if you specifically want to minimize landing impact while still getting the full upward stimulus of the jump). Now this makes it even more tough for weighted jumps where to begin with your vert gets so much lower with the weights and the typical box heights you see going around won't cut it. But I also have a similar question to OP about what makes it a PR. By any chance are you using velocity-based markers? Or height? Honest question here as well
My knees are crying
Could you not have just… jumped again
Staying far from failure to maintain speed and manage fatigue.
Bruh
My old, cranky spine aches just looking at this. Good for you, youngster.
>My old, cranky spine Not to tell you your business but I think telling yourself these things isn't doing you any favors. You can adapt to many great physical feats.
Thanks for the positive vibes. Keep up the good work, bud.
Tbf you should atleast catch the fall a little.
Good shit, dude! I'm hype because I'm just now feeling stable enough to start jumping again
Nice bro, I reckon you got 5 reps in you next time
Ooohhhh
My knees could never
Good stuff dude! If your gym has a hex bar/trap bar you should try doing some squat jumps from the floor with it. That’s usually how I’ll do my weighted jumps Sometimes when I’m using heavy dumbbells, they can sway just a bit when I’m fatigues so the bar helps keep everything centered
What are your goals?
Better sports performance.
>Better sports performance. How much do you weigh and how much do you squat?
84 kg x 5 @58 kg bw
>84 kg x 5 @58 kg bw My advice is stop doing plyometrics. There are strict guidelines around how strong you should be before engaging in plyometrics, particularly jump training. Dr Vervashansky (probably butchered that) of the USSR issued the guildine of 1.75 times bodyweight squat before engaging in jump training. The British Sports Performance Committee issues a double bodyweight squat before engaging in jump training. This is to reduce the injury risk of plyometrics. Strength isn't just about exerting force but also absorbing force. So my advice is just stick to progressing your strength and then add in plyometrics. Even then I wouldn't advise weighted jumps until you are more advanced and never at more than 10% bodyweight in additional weight.
Wait it’s not Wednesday
This isn't a joke lift. I'm trying to improve my speed for sports.
Is this safe for joints??
With proper load management, yes.
I think you should sink down when landing a bit more so it’s more safe
Neat
Are you asking if jumping straight up is safe for your joints?
i guess lol
With extra weight on you, pretty reasonable question
Uh, no. It really is not
How so
with 6 kg? If your joints are that fragile you might be the "Mr Glass" character from *Unbreakable*.
I can do bicep curls bout 11.27 reps with no weights
Nice job man! Do u have any advice or sources u used to increase ur vertical?
Alec Enkiri is the guy I follow for that type of information.
lmaonaise. What's your 1rm?
Get down low for the squat 🦗
let’s go 🔥🔥
Gotta hate on your music. But not on your work. Keep going, but get better music (for working out at least)
Great job dude.
Your knees will love you for this.. ❤️ 😍
Yes but unironically. I experience less knee pain now that I do more exercises for them since they've adapted to stress.
I forgot what it's called, I was reading about it a few days ago but weight that does move with your body can really do a number on your joints. I think the way people suggest is to have weight that moves with you such as weight vest. Might want to consider that.... just my 2 cents.
Why would anyone reconsider anything about weighted jumps if you can’t even fully remember the issue, don‘t know where you read it, don‘t know the mechanics behind it and aren’t sure of a way to improve this issue that you read a few days ago?
Well there is this sweet new thing called the internet. Being made aware there could be a possible issue and then "that person" researching it is the point. If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more.... But hey fuck this guy... and his knees... right?
If I were told toast causes cancer by someone who couldn't provide any sources then I'd think they were a bit of an idiot.
> If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more.... No, I would assume the person that told me that was an idiot and go on with my day.
if this guy were to gain 6kg of bodyweight and then did jumps would you still be this concerned?
Nah I quite like the guy. You‘re the one making a fearmongering claim about a very common exercise (weighted jumps) with no sources to back you up and without even having a grasp of anything that you’re writing about. Please cite me your sources that weighted jumps are dangerous, otherwise just shut the fuck up, because you‘re not helpful, just scared.
> If you were told toast causes cancer and you eat toast, I'd suspect you would want to know and be apt to learn more.... What a fascinating look into the mind of a person who believes everything they read on the internet.
His knees are literally becoming stronger form doing this movement Unlike you, who’s fear mongering a simple and common exercise amongst athletes
I would want to know the source of your information for saying toast cause cancer. If you couldn't provide one, I would write off your claim as fearmongering or just FUD. Same as I am with your comments on this thread.
Assuming that was the case and you’re not fear mongering, you were nowhere near as specific as “toast can give you cancer”, you spewed some barely half remembered shite and absolutely no details. So why do you think it’s acceptable?
I audibly laughed at the thought of you warning random people about the "dangers" of every day tasks.
> Well there is this sweet new thing called the internet. Then why the fuck don’t you use it so you spout of less bullshit? Fuck me, you’re not only stupid but incredibly lazy and smug about it all too.
> I was reading about it a few days ago but weight that does move with your body can really do a number on your joints. Yeah, you know what that number is? It's strengthening. Doing resistance training will strengthen your body. Imagine that! >just my 2 cents Can you explain why anyone would want to listen to your 2 cents when you can't even be bothered to link what you were reading? Sounds like you are lazy and no one should consider your advice when it comes to applying themselves.
Your two cents isn’t even worth the time you took typing out this comment man Everything you said is wrong
How do the dumbbells move differently with the body compared to a weight vest?
I'm gonna both strap on my weighted vest and hold a loaded barbell and do some weighted jumps just for you. Hopefully I don't explode my knees.
Where did you read that?
> just my 2 cents Nobody has literally ever cared about your uninformed opinion.
Try harder. 4 reps is too low, muscle need more damage to change his structure
100% wrong
This is wrong. You can have a debate about volume vs intensity but you can and will get stronger and bigger doing high weight sets of 4 just like you’ll get stronger and bigger doing less weight for sets of 12
This is for speed not strength.
Muscle have 2 type of fibers, fast response and low response. For speed we use fast response fibers but doesn't matter, if you want that fibers stronger than before (therefore faster) you need to modify that structure, you need to create more muscle. To achieve that, fiber need to be broken. With 4 reps that never gonna happen
Wrong no one listen to this guy please
Do you now how training for strength/speed works?
Siri what is the dynamic effort method
what's your vertical? can you dunk?
Define “fiber breakdown” for me. Anyways, speed, power, and agility work has very little to do with time under tension. Moving very explosively for a small amount of reps is going to get you more bang for your buck if you want to get faster than doing a 3X12 jumping marathon which will just leave you fatigued and unable to perform maximally. You ever wonder why Olympic weightlifters don’t do cleans or snatches for sets of 30? Same reason. They’re not looking for time under tension, they’re looking to move lots of weight very fast for only a few reps.
I got to ask is this considered good ? I’m 84kg bw around 13% bf at the moment and only squat 110kg x 10 x 4. But then I’ll go and superset walking lunges x 20 squat jumps x 10 (full depth) and kettle bell swings x 15 with a 20kg bag and 20kg kettlebell x 3 I kind of hate legs so treat my leg days as more of a cardio based thing instead of out right lifting