Beginner strength training for vertical

12 weeks long

week 1-4
day 1
power clean 3x4 (50% 1RM)
squats 4x6 (80% 1RM)
bulgarian split squat 3x6
deadlift 5x5 (75-80% 1RM)
weighted crunches 3x15

day 2
bench press 5x5 (75%)
dumbbell bench press 3x12
dumbbell pullovers 3x12
high pulls 3x8
triceps pulldowns 4x8

day 3
power snatch 3x4
deadlift 5x5 (75%)
barbell lunges 3x8
hamstring curls 4x8
weighted crunches 3x15

day 4
seated rows 3x8 (80%)
dumbbell rows 3x8
dumbbell shoulder press 3x8
front raises 3x8
lateral raises 3x8

week 5-8
day 1
power clean 3x4 (60% 1RM)
squats 4x6 (85% 1RM)
romanian deadlift 4x6 (80% 1RM)
glute-ham raises 3x8
weighted crunches 3x20

day 2
millitary press 3x8 (70% 1RM)
bench press 4x6 (80% 1 RM)
dumbbell bench press 3x8
barbell shrugs 3x8 (80% 1RM - full ROM)
lying triceps extension

day 3
clean&jerk 4x6 (60% 1RM)
deadlift 3x6 (70% 1RM)
bulgarian split squat 3x8
box squat 4x6 (80% 1RM)
weighted crunches 3x20

day 4
bent-over barbell rows 3x8 (70% 1RM)
seated rows 3x8
barbell shrugs 3x8 (75% 1RM - full ROM)
shoulder press 3x8
lateral raises 3x8

week 9-12
day 1
power clean 3x4 (50% 1RM)
squats 6x4 (50% 1RM)
split squats 4x4
weighted crunches 3x20

day 2
bench press 5x5 (50% 1RM)
millitary press 3x6 (50% 1RM)
barbell shrugs 3x8 (60% 1RM - full ROM)
triceps extension 3x6

day 3
power jerk 4x4
squat 3x5 (50% 1RM)
jump squat (40% 1RM)
weighted crunches 3x20

day 4
seated rows 4x6 (60% 1RM)
dumbbell rows 3x8
high pulls 3x8 (60% 1RM)

Strengthen your Core

When I say core strength, I'm not talking about just doing ab workouts. Core Strength means the different muscles that help control the spine, pelvis, lower back and abdominals. In other words, the Torso.

The benefits of core conditioning are better body control, improved balance, reduced risk of injury and increased power. It helps to transfer energy from lower body to upper body.

A few of the exercises that can be utilized are:

Hip Raises: While on your back, legs bent upward 90 degrees, raise your hips upward and lower them.

Russian Twists: While sitting with knees bent, twist your torso slowly side to side. You can hold a weight for extra resistance as needed.

Plank: While laying face down, Balance on your toes and forearms while keeping the back straight. Hold for count.

Side Plank: Like Plank, only you are on your side balanced on forearm and keeping body straight. Hold for count. Alternate sides.

Side Bends with dumbbell
Reverse Crunches
Hanging Leg Raises

Perform Core exercises 4 times a week

Increase Vertical Jump by Improving Flexibility

Flexibility is a very important aspect of vertical jumping. Without it, you're just a stiff bunch of muscles. Flexibility will increase your strength and quickness and therefore increase vertical. It allows more powerful and full contractions of muscles providing more explosiveness. More flexibility will also help to keep you from sustaining injuries.

There are different ways of stretching your muscles: static and dynamic.

Static stretch would include normal stretching exercises by holding a certain position for about 20-25 seconds. One example would be a hang stretch where you simply cross your feet, bend over as far as you can and hang like a rag doll. Another would be a basic hamstring stretch where you sit with one leg extended and touch the toes of one foot.

Dynamic stretch would be actually doing a slow fluid movement such as slowly climbing steep steps to improvement movements in your hips. Another would be walking on your heels. This provides better balance in your lower legs by strengthening your anterior tibialis, which is the opposing muscle to your calf. These two types of stretching, static and dynamic, should be used in combination to achieve maximum benefit.

You should not do static stretches before your strength training, use dynamic stretcing to warm up your muscles. You should also flex after your workout to benefit you even more. Your muscles are warm and loose. This is a great time to maximize your flexibility, so after strength training perform static stretch but only after, never before strength training.

Dynamic stretching routine:
1. 20x lunge walks
2. 10x split squats
3. 10x leg kicks (each leg)
4. 10x side - to - side leg swings (each leg)
5. hand walks
6. 10x reverse lunges with twist

Sprint for bigger Vertical

Why Sprinting Helps You Jump Higher

The physiological demands of sprint training are actually very similar to that required for a maximum vertical leap. The main differences are that the 100 meter race runs for around 10 seconds on a horizontal plane, and a vertical leap lasts less than 1 second over the vertical plane. Whilst they may seem like pretty big differences, if you break it down further, they are not.

Both jumping and sprinting require great muscular power generated form the whole body. Body activities are also full body activities. Both are in the anaerobic training zone in that duration of each is only for short bursts. Both require highly trained central nervous systems. Both activities are enhanced by lower body fat.

In fact, It probably wouldn't surprise too many vertical jumping athletes to know that if you examine the training protocols for a sprinter, and compared them to that of vertical jumping, you see an awful lot of similarities.

Why You Should Do Some Sprint Work

This should be obvious to anyone who has seen a sprinter jump. Most sprinters also have terrific verticals. Think about the act of sprinting for a second. It entails primarily contracting your leg muscles with maximum speed and force to propel the body forward. Vertical leaping involves contracting primarily the leg muscles to propel the body upwards.

Each running stride transfers force to the ground to kick the athlete away and forward as quickly and as explosively as possible. When you plant yourself for a maximum vertical effort you are transferring force from your legs to the ground to propel yourself upwards as quickly and explosively as possible.

Due to the way sprint training encourages you to develop your leg speed and force transfer capabilities, it is therefore an excellent activity to incorporate into your vertical leap training.

However, and not to sound too much like an infomercial, the benefits of sprint training for vertical leap gains don?t end there. Sprinting is also a terrific way to burn body fat. The less body fat you carry, the higher your power to weight ratio (fat doesn?t produce any power but definitely adds weight). In other words, the less body fat you have, the higher you can jump.

Sprinting helps develop speed, power, AND burns body fat! What more could you ask for.

How To Use Sprinting In Your Jump Program

To incorporate sprint training into your vertical leap sessions you don?t need to necessarily run 100 meters. Anywhere between 20 and 50 meters is ideal for developing your speed and power for jumping. It should take between 3-8 seconds to do one interval (One interval is one sprint. So, if you are doing 40 meter sprints, one interval is the act of sprinting for 40 meters).

The obvious and best way to perform interval sprints is to sprint over the desired distance, walk back to where you started from, turn around, and do another sprint. Repeat until desired number of intervals has been completed. You could start by doing 5 intervals and working your way up.

Always remember this rule though: The longer you sprint for, the fewer intervals you should do. Sprinting is great for improving your speed and power, but despite their similarities and mutual benefits, you are training to jump higher, not run faster

As with most forms of training there are also number of things you can do to improve the quality and intensity of your sprinting. Some of these methods include over-speed running and resisted running.

Sprinting, like vertical jumping, is an awesome expression of athletic power. Adding high quality intervals to your vertical jump training sessions will see you develop terrific muscular power in ways in which you might otherwise have missed out on. If you are playing a sport that requires both running and jumping, then sprint training is a brilliant choice for improving both these activities.
source: verticaljumping.com


Sprinting schedule

Day1: 6x100m incline hill sprints or resistance sprints
Day2: 6x60m sprints
Day3: 8x40m sprints

vertical jump calculator

This is a nifty little vertical jump calculator designed by Colin "CoolColJ" Chung that I've found quite accurate and reliable. Play around with your bodyweight, squat, and vertical jump numbers to see where you're at.

vertical jump calculator

12 Week Plyometric Program for Basketball & Volleyball

Week 1-2 Sets Foot contacts

Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12

Vertical jumps (Go for repeated, fast rebounds under rim) 3 10

Front obstacle jumps (jump multiple cones or hurdles) 3 10

Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10

Split squats 3 6

Week 3-4

Ankle jumps (Increase air time) 4 10

Vertical jumps (Increase airtime and speed between jumps) 3 8

Front obstacle jumps (Increase distance between obstacles) 4 8

Lateral obstacle jumps (Increase distance between obstacles) 3 8

Split squats 4 6

Week 5-6

Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12

Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8

Multiple long jumps (For distance and height) 3 8

Lateral obstacle jumps (Increase distance between obstacles) 4 8

Week 7-8

Power skipping (Increase distance covered per skip) 4 10

Repeated tuck jumps (Increase height – lots of air time) 4 6

Multiple long jumps (Increase distance and height) 4 6

Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6

Week 9-10

Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8

Single leg hops (Repeated hops on one leg for distance) 4 6

Squat jumps (Increase height of jump) 3 6

Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Week 10-12

Alternate Leg bounding (Increase distance between steps) 3 8

Single leg hops (Increase total distance) 3 6

Squat jumps (Increase height of jump) 3 6

Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8

Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

Plyometrics - develop elastic strength and explosiveness

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.

Choose the method to fit the sport

The golden rule of any conditioning program is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player, practicing for the line out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate.

Plyometrics Safety Tips

• Plyometric exercises should be done when you're able to squat 1.5 or more your BW
  
• Plyometrics are recommended only for well-conditioned athletes
• You should have high levels of leg strength prior to performing plyometrics
• Warm up thoroughly before starting plyometrics
• Start slowly with small jumps and gradually build up
• Land softly (see above) to absorb shock
• Allow plenty of rest between plyometric workouts
• Stop immediately if you feel any pain in your joints
• Pay attention to injury
• Use footwear with plenty of cushioning
• Perform plyometrics on soft or cushioned surfaces only

Muscle Fiber Type

Type I: Slow Twitch Fibers.

Type IIa: Fast Twitch Fibers.

Type IIb: Fast Twitch Fibers


Type 1 fibers are slow to contract (hence, slow twitch), and can sustain muscular contractions for an extended period of time. This factor makes them ideal for endurance type of events where one is exercising for long durations. They also contain large and numerous mitochondria which aid in their oxidative metabolism (the use of oxygen). These types of fibers are fatigue resistant but are only able produce a relatively low level of force output.

Type IIa muscle fibers are, as the name would suggest, fast twitch fibers (FTF's). However they are in the middle of the muscle fiber spectrum, as they are less fatigue resistance, produce more muscular force, and contract at a faster speed than slow twitch fibers, but not quite as much as type IIb fibers.

The type IIb fibers are the most easily fatigued out of all the fibers but also generate the most power. These are most heavily recruited for activities that require an all out burst of power over a very short period of time.

It is the type IIb fibers that are primarily responsible for your vertical jump performance, although your type IIa’s also have a small role. As such it is the type II's that you should be targeting with your training.

Table 1: Fast-twitch muscle percentages compared
Subject	Fast-twitch muscle fibre (%)
Sedentary	45-55
Distance runner	25
Middle distance runner	35
Sprinter	84

How To Train Your Muscle Fiber Type

When you're training with weights, your goal is to work as many muscle fibers as possible. Affecting more muscle fibers means greater gains in strength and muscle mass.

If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you'll need to train that muscle with higher reps, shorter rest periods and higher volume. This is because they take longer to fatigue, they recover quickly and they require more work to maximize growth.Higher reps (e.g. 12 to 15 reps), higher volume (more sets) and shorter rest periods (30 seconds to a minute between sets) can help you to maximize those muscles.

This doesn't mean you should use light weight, though. You should still strive to use weights that are as heavy as possible that will cause you to reach failure in those higher rep ranges. If you don't use heavy weights, you won't give your muscles a reason to grow.

If your fibers in a particular muscle group consist primarily of fast twitch muscle fibers, you're one of the lucky ones. You'll have a much easier time building mass in that muscle - fast twitch muscle fibers have greater potential for size than slow twitch. The more fast twitch fibers you've got, the greater your ultimate muscle size can be. These muscles are most likely your strongest and quickest to develop.

To maximize your muscles with fast twitch fibers, you'll need to train with low to moderate reps (e.g. 4 to 8 reps), rest periods of around 1 to 2 minutes and a moderate training volume (too much volume will compromise recovery).

If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower-rep, fast twitch fiber training and the higher-rep, slow twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.

Conclusion
In order to get the most out of your vertical jump training, you should try to follow those principles. A vertical jump is a powerful, type II muscle fiber based contraction that takes place in a split second. The most effective and efficient way to train therefore is to ensure you fully develop those fiber types. Anything else is just wasted time and energy.

Supplementation

The most important is FOOD..you should be eatin every 2-3 hours, small meals (the whole grains, fruits, vegetables, fish and chicken meat, turkey, healty fats).. and then you should consider supplements:

1. Vitamins- most important are vitamine A, B complex vitamines, vitamine E, vitamine C

2. Multiminerals

3. Whey powder - Whey protein is very, very important for bodybuilders, athletes, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.

4. Creatine

5. Fish Oil

6. Glucosamine/Chondroitin

Importance of Rest

When you workout, your muscles burn calories at an increased rate. As a result, your body loses fluids, energy stores, and your muscles develop microscopic tears, especially during hard workouts. If you only give yourself 24 hours to replace everything you've lost and repair damaged muscle tissue, you are decreasing the effectiveness of a workout.

Now remember, your metabolism continues to be ramped up for about 24 hours after your workout. You're still burning calories despite being "at rest." Alternating days with lighter workouts allows you to benefit from this ramped up metabolism while you let your muscles recover. Since your muscles have degraded during your workout, it's important to boost them again with fluids and lean proteins.

The Best "Rest" Recipe

There are multiple types of rest with workouts and you should include all of these in your exercise regimen. Here are the basics:

Rest between sets - Allow yourself time between repetitions to restore some strength, catch your breath, or replace some lost fluids. Between-set rest is always short term. Consider it a necessary "pick-me-up" during a workout.

Rest between exercise days - Take at least 2 days of rest between upperbody/lowerbody exercise days. This plan tends to prevent painful injuries to the muscles, soreness, and an over-tired feeling.

Active rest - Active rest involves performing a less strenuous activity alternating with your main workout. Incorporate some stretching on these "off" days, add some jogging, or a leisurely walk. Tone that workout down to allow muscle recovery time. Light activity will still stimulate blood flow and increase your heart rate. All of these benefits will be readily apparent during your regular workout routine.

Sleep - A good night's rest is paramount to the success of an exercise routine. Give yourself 8 hours of rest each night. If you're going to the great effort of exercising to improve your health, then you must consider adequate nighttime sleep just as important.

Replace what you've lost - Replace your fluids with water and energy drinks. Eat a proper diet including lean proteins. Both hydration and proper diet help repair those microscopic muscle tears in addition to giving you the energy you need to keep up with daily activities.

HOW TO TRAIN

Your strength will improve as a result of creating high-tension levels in the muscle,
which is directly related to the training method employed. Your ability to generate
maximum strength depends on the size of the muscle involved, the capacity to recruit or
use your fast twitch muscle fibers, and the ability to coordinate all of your muscles
involved into action. The ability to recruit your fast twitch fibers depends on training
content, in which heavy loads and explosive power training should dominate. Improving
your muscle coordination and synchronization depends on learning, which means
performing many reps of the same exercise.
High-tension levels in the muscle are necessary to create increased levels of force and
strength. So how does one go about creating a lot of tension in the muscles and thus
improve force output? The answer is simple. Lift a moderately heavy to heavy load in
good form with as much force as you can muster! When lifting a heavy load, even
though you might be pushing as hard and as fast as you can, the weight probably won’t
move all that fast. Each muscle cell has to contract forcefully for fairly long periods of
time, therefore your muscle cells are subject to greater amounts of tension which is
necessary to create strength. Lifting a lighter load with more speed doesn’t subject the
muscle cells to the prolonged levels of high tension, so, although useful for increasing
other aspects of performance like increased rate of force development, won’t have near
the effect of heavy weights at creating maximum levels of useable strength and force.
Won’t Getting Bigger Muscles Slow Me Down?
If any of you out there are worried about becoming overly “muscular” or getting too big
from weight training, first I might ask what are you worried about? Don’t you know the
opposite sex loves hard bodies?! All kidding aside you definitely don’t have to develop
huge bodies and large muscles to become significantly stronger. Research shows that
strength training methods typically bring a 3:1 ratio of strength vs. muscle mass increase.
This means if your body mass increases 10%, your strength should increase 30%, which
makes your gains purely functional.
Say you weigh 150 lbs right now and can squat 200 lbs. Your bodyweight is 75% of
your squat. Let’s say you gain 15 lbs of bodyweight bringing you to 165 lbs while at the
same time your squat increases to 260 lbs. Now your bodyweight is only 63% of your
squat! This means your relative strength, or strength per pound of bodyweight, has
improved substantially and your performance will also improve dramatically. The take
home point is to not be afraid of gaining muscular bodyweight.

source: higher-faster-sports

One-legged vs. Two legged jumper

Main muscle groups involved in one-legged jump are :

10% Hips
50% Quadriceps
15% Calves
15% Hamstrings
10% Arms

Main muscle groups involved in two-legged jump are :

65% Quadriceps
20% Calves
15% Arms

here you can see the importance of quadriceps

Get gym membership

First thing you need to do is to get gym membership.. you can't do nothing without weight training!! you must build up your Quads, Hamstrings and calves, but also upperbody should be trained..

The Warm Up

A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

• Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
• Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

• Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
• Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

• Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

• Improved Range of Motion - The range of motion around a joint is increased.

• Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

• Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

source: about.com

Dynamic Warmup should be done prior to any sports activity or weight training.

5 Tips on How To Increase Your Vertical Jump

If you want to be a successful basketball, football, or volleyball player, it is imperative that you have the skill to jump as high as possible. This is a vital skill that will enable you to compete with others. You would need to constantly concentrate on training designed to increase vertical jump. This requires perfect development and toning of your leg muscles. One of the best ways to improve vertical jump is weight training exercise, which should be done under an expert observer. In basketball for instance, it is not only necessary to improve upon your jumping skill, but also to gather strength to run faster and get stronger on defense. Your jumping training will help you improve on these elements, too.

There are some simple ways that you can use, to start developing your vertical jump. The idea is to strengthen your muscle fibers and your legs. The following are few tips on how you can start training:

1. When you start your daily work-out, you must start with warming up the muscles and do the leg stretches.

2. You first need to build strength in your muscles, and only then you can go to phase 2, which is power exercises. These include explosive stretching and jumping exercises which really increase your leap. Building your muscles for jumping ability will improve vertical jump, as well as provide you with the stamina required for enhanced sprinting. That's just another benefit from the training.

3. The jumping skill that you developed should be enhanced by cardiovascular conditioning, which could be done by doing jump ropes exercises. This should give you the results faster.

4. Yu should implement some plyometrics exercises or sprints before strength training, but only before strength training

5. You would also need to do the elevated, explosive, and double jumps to complete your training.

The above are some of the simple steps by which you can improve vertical jump. For even better results, there are several programs that you can undertake, which consist of various exercises. While doing the exercises, it is worthwhile to track the progress that you make. By doing so you will be able to determine as to which of the various exercises that you do contributes mostly to the improvement of vertical jump. Doing that, you could stop those exercises which do not give you proper results.

For improvement of vertical jumping you would also need to tone up your quad and calf muscles. These muscles are the most important part of your legs, which provide you with the thrust that you need when jumping vertically. WE'LL TALK MORE ABOUT THIS IN NEXT POSTS. In order to go through the proper exercises, you should require advices from a physician, trainer, or a coach regarding the right approaches for doing the exercises.

As and when you start to get visible results, you must stick with the exercises and do them consistently. If you stop after you start getting results, all your efforts will be in vein. In increasing vertical jump, just like other worthy things in life, there are no short cuts to success. You must persist until you get the results you want to get. Sports is always a good lesson to how life really are, and vertical jump is no different.

Introduction

hi people... i'm volleyball player and i'm here to help you increase your vertical jumping and help with gym exercises (squats, deadlift etc...). you already know that squatting is basic of vertical jumping. i'm gonna help you increase your squat quickly. I started with 60kg, and in 3 months I increased it to 145 kg full squat (ass to the grass). feel free to ask anything.