I'm trying to figure out the best way to increase my vertical jump while also doing track workouts twice a week in the offseason.
I'm 5'11, 170 lbs, and my 1RM on the squat is 265-275 lbs. I can barely touch the rim on a 10-foot hoop with a running start, sometimes I miss too. So my vert is pitiful, but I guess that means there's at least room for improvement.
I also need to make sure my speed/endurance/agility are trained too, so I'll be doing two track workouts a week.
I'll have 10 weeks from mid-November to mid-January during which I can dedicate two days per week to either lower body lifting (squats, split-leg squats, deadlift, etc.) or vertical jump training (plyos, etc.).
My question is how would I best use those 10 weeks? These are the ideas I have:
- Option 1: all 10 weeks just do lower body lifts twice a week, i.e. squats, split-leg squats, deadlifts, step-ups, calf raises
- Option 2: all 10 weeks just do jump training and plyos twice a week, i.e. depth jumps, box jumps, tuck jumps, jump rope, etc.
- Option 3: do one day jump training/plyos and one day lower body lifting all 10 weeks
- Option 4: first 5 weeks do only lower body lifting, second 5 weeks do only jump training
- Option 5: first 5 weeks do only lower body lifting, second 5 weeks do one day jump training/plyos, one day lower body lifting
Those are just the thoughts I came up with, as well as some mix between them. Any ideas as to how I could best improve my vertical?
I'm 5'11, 170 lbs, and my 1RM on the squat is 265-275 lbs. I can barely touch the rim on a 10-foot hoop with a running start, sometimes I miss too. So my vert is pitiful, but I guess that means there's at least room for improvement.
I also need to make sure my speed/endurance/agility are trained too, so I'll be doing two track workouts a week.
I'll have 10 weeks from mid-November to mid-January during which I can dedicate two days per week to either lower body lifting (squats, split-leg squats, deadlift, etc.) or vertical jump training (plyos, etc.).
My question is how would I best use those 10 weeks? These are the ideas I have:
- Option 1: all 10 weeks just do lower body lifts twice a week, i.e. squats, split-leg squats, deadlifts, step-ups, calf raises
- Option 2: all 10 weeks just do jump training and plyos twice a week, i.e. depth jumps, box jumps, tuck jumps, jump rope, etc.
- Option 3: do one day jump training/plyos and one day lower body lifting all 10 weeks
- Option 4: first 5 weeks do only lower body lifting, second 5 weeks do only jump training
- Option 5: first 5 weeks do only lower body lifting, second 5 weeks do one day jump training/plyos, one day lower body lifting
Those are just the thoughts I came up with, as well as some mix between them. Any ideas as to how I could best improve my vertical?