Starting the Vertical Jump Bible (Higher-Faster-Sports) by Kelly Baggett to try and get some hops. Unfortunately due to a previous knee injury (Grade 2 ACL) I’ll be skipping a number of exercises initially and extending the program stages. and adding some other exercises for balance and general strength. Also, consulted a personal trainer to help with form when lifting weights and other exercises.
The novice weights program is designed for a beginner, or, someone who has less than 1 year constant weight training experience. The program will look like:
- Monday: Rest?
- Tuesday: Lower body workout #1
- Wednesday: Balance/Upper body/Core
- Thursday: Balance/Upper body/Core
- Friday: Lower body workout #2
- Saturday: Rest?
- Sunday: Basketball
Obviously depends on other commitments, but, will be keeping at least 2 days between each lower body workout.
PHASE 1 (Weeks 1-3 … will be extending this to 6 weeks)
Work out 1:
- Squat ( 3×10 ) @ 50kg
- Leg curl (3×8) @ 39kg.Â 1 second up, 1 second hold, 8 second down
- Calf raise (3×20)
Work out 2:
- Dead lift ( 3×8 ) @ Low weight to get form correct
- Barbell lunge (3 x 8 per leg) @ 10-15kg
- 1-legged calf raise (3 x 20) holding dumbell
To track results over the first 6 weeks the vertical leap was measured.
1 Rep Max Squat: Skipped
1 Rep Max Deadlift: Skipped
Vertical leap (no step, no arm movement):
In 1995 my vertical was about 32″, so, I was fairly pleased not to have lost too much after years of couch potatoe exercises.