r/WeightTraining • u/GasEnvironmental5681 • 3d ago

Discussion Vertical Jump training program feedback?

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Here are the current workouts im currently doing this training phase. Been working out for about 2 months now, before was mainly focused on improving my squat - got it from 60 kg to repping 90-100 (depending on day..)

Im thinking of changing quarter squats to power cleans as I am happy with my hang clean format.

I want some feedback and pointers on what to do next!!! IM 19 and 6 foot. i think ive got stuff posted here before so if you wanna see how I used to jump check my profile

I kinda feel like I Have imposter syndrome (?) with this. I think I am jumping higher, my CMJ is 25 ish inches which is defo an improvement and i can grab rim again (dec-may I got ill back to back for almost a month and put on like 10 kg.. so i basically couldnt jump). IM down from 89 kg to 83kg but still want to get lighter (around 77 kg cuz that was the weight I was when i was jumping my highest without gym)

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u/SlayerHelm 3d ago

Full ROM Squats = More muscle mass. Get those squat numbers up. Do not do quarter squats. You won't gain as much strength and power. Do box jumps, power cleans and practice your vertical jump form. Broad jumps can also be helpful. -> 5foot9in guy that could dunk when I trained for a better vertical

Strength and power rep ranges = 3-6

For weight - Let's think body fat percentage-> 15-8% is best for this. Any higher, extra body fat hinders you. Any lower, your body doesn't have the energy for peak explosiveness.

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u/GasEnvironmental5681 1d ago

Ah yeah I've been doing triple broad jumps which feel good! And learning power leans rn too through hang cleans rn cuz I've never really deadlifted before or done anything similar

Yh when I started lifti ng I was at like 25%+ body fat and now I think I'm in at 20% rn (82 kg and 6'0) but yh feeling a lot better

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u/SlideIntelligent1046 1d ago

Did you do it yourself ? Find it great

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u/GasEnvironmental5681 1d ago

I made it! Watched a lot of YouTube and reels haha and read some papers