Underground Journal

Training With Weights To Increase Vertical Leap

There has been a lot of issue about plyometrics and it being the most ideal exercise program for those who want to increase their vertical jumps. New studies have shown though that plyometrics is more effective when matched with a weight training program to improve the body’s general strength. And for the well-researched, one knows that general strength is needed for good explosive power at a short amount of time such as when dunking in basketball or throwing a baseball.

In order to increase the maximum force needed for such activities, one should also carry the maximum load when training. This of course doesn’t mean that one should overexert himself at one time but at least provide a strain so inactive muscle fibers can be harnessed. In an ideal training, both the mind and body should condition themselves to harness that maximum force. However, studies have shown that even when in training, not a lot of people know how to use their strength with statistics showing that only 50% of strength is used while a professional athlete’s can hone his at 80%.

Why is it though that the body doesn’t exert the maximum force needed at one time? This is because the use of such force is dangerous and could lead to an athlete’s injury. However, this regulating tendon, which allows the body to store potential muscle fibers, can be stretched enough so that it raises its level of exertion and more muscles are used. For an athlete, this means that more potential strength can be harnessed for explosion.

Modern vertical jumping workouts lay out a certain time span for weight training. But what does it really do? Weight training can increase the amount of force in the formula Force x Velocity = Power. Most athletes think that weight training can make you slow because of the amount of ‘bulk’ added to the body mass. However, studies have shown that weight training isn’t only ideal for increasing force but increasing velocity as well. It really just depends on what kind of programs is used and how proper the techniques are in training.

Those who’ve read the vertical jump bible by Kelly Baggett should know that the rate of force development should be harnessed at a certain time that you want the force to come out. Different exercises have been developed as techniques to jump higher. These exercises include the weighted jump squats, vertical jumps, bench presses, barbell lunges, abdominal crunches, medicine ball overhead press, medicine ball sit-ups and step jumps.

Improving the strength base now matter how strong you are initially will help alter your vertical jump, making it stronger and powerful than the ones you’re normally used to. The most important for beginners and even professionals is to ensure the quality of each movement rather than the number of reps done. Try resting at the right time and with the right timeframe. This will surely help to prevent overstraining, a big no-no in training.

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