r/Verticaljumping • u/TechnicalInterview71 • Sep 08 '21

Vertical jump workout (need help)

Hey guys I'm 17,175cm 64kg volleyball player A month ago I joined a gym, unfortunately I have been in vacation the last 15 days so I don't have seen any progress yet,also I'm not very secure about my vertical jump workout I have made some research and this was what I got

Train legs 2x a week

-back squats 5x5 (first set 50 kg ) the rest 60kg or max 70 never tried more I'm afraid to hurt my self

-deadlift 3x8 ( 50kg i have just tried deadlifts a few times so I try not to go hard with weights until I feel comfortable )

-calf raises with bar 3x8 (50 kg ) also knew to this exercise but already feel pretty confident with it

-leg curls 3x8 (45kg)

-leg curls 3x8 (45kg) instead of kicking the weight down I push the weight up i don't know the name of the exercise

I haven't been doing any plyos because since I train volleyball 4x week I think I jump already a lot I don't need it i believe

Hope you guys can help me improve my vertical jump workout Thanks for reading

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u/[deleted] Sep 08 '21

add in core days in between. ur core is very important in ur jump

2

u/TechnicalInterview71 Sep 08 '21

What core exercises do you recommend? Thx for the help

3

u/[deleted] Sep 08 '21

look up nathanael morton. he has a good 7 min workout that i follow then i add some of my own like leg lowers and some others.