What’ up guys, welcome back with me Ahmad from aworkoftheheart.wordpress.com and today I’m gonna share about Exercise to Jump Higher. The following are my exercises to jump higher.
To develop strength and speed you’ll need to do a combination of heavy weight lifting and plyometrics. I’ll tell you what I’ve found to work for me over the years. Since everyone’s different this doesn’t mean that what has worked best for me will also work best for you, but this is a good starting point. After you go through this program, you should be able to determine what your body reacts favorably to.
I suggest lifting weights Monday, Wednesday, and Friday and doing plyometrics on Tuesday and Thursday. The base of my weight lifting is squats and Olympic liftsï¿½especially hang cleans. It’s really pretty simpleï¿½my weight lifting sessions never go over an hour. They are usually between 30 and 45 minutes. I try to switch the exercises I do each week, but there is one constant which is squatting on Wednesdays. Squats are really the foundation of strong legs. An example of my Wednesday squat session is as follows:
- Set 1: 135 lbs 10 times
- Set 2: 135 lbs 10 times
- Set 3: 225 lbs 6 times
- Set 4: 225 lbs 10 times
- Set 5: 275 lbs 5 times
- Set 6: 135 lbs 10 times fast
When I can do this, I know my vertical is up there. The basic idea is in the early sets to warm up your legs and prepare you for sets 4, 5, and 6. You need to have your knees warm when doing squats, so make sure you warm up before this. I think the best way to warm up is by jumping rope. This gets your blood flowing and puts some spring in your tendons and ligaments. After this session your legs should be dead, and you should be sore for the next few days. That’s why I only do it once per week.
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On Mondays and Fridays, I like to perform hang cleans. On Mondays I’ll do hang cleans with a higher number of reps to build muscle. On Fridays, I’ll go for my max amount of weight. This teaches your muscles to be powerful. The goal on Friday is not to build muscle, but to build power, if that makes sense. So on Mondays I’ll do like 4 sets of hang cleans of 8-10 reps and on Fridays I’ll do like 4 sets with reps in the 2-3 rep range. However, on Fridays, I still go light on the first couple of sets. I just want to prepare my muscles for the final sets where I try to get my personal best for hang cleans. You also really want to perform hang cleans with speed. I will not go over the mechanics of hang cleansï¿½there are lots of good tutorials on YouTube that explain proper form for hang cleans.
Since hang cleans don’t require as much effort as squats, I’ll do some other exercises after hang cleans to supplement them, such as pull-ups or military press or shrugs. I’ll also substitute power cleans or sometimes snatches for hang cleans when I get sick of doing hang cleans.
I’m not going to give you specific plyometric exercises to do on Tuesdays and Thursdays, because I really don’t think it matters as much. You just need to do them. For your plyometrics routines, there’s no reason to go more than 30 minutes. There are also plenty of websites out there that offer good plyometrics exercises to do and tutorials on how to do them. The key is to not just go through the motions, but do them with maximum effort.
I should also say that there are often times when I am so sore from lifting that I just can’t do the plyometrics, and that’s okay. If you skip a session once in a while, it doesn’t really matter. As long as you work your muscles, eat enough, and get enough rest, you’ll grow.