Nta but a standing vertical jump has high knee flexion wich makes it dependant on muscle mass and raw strength wich is what roids would improve but it would not improve a running vertical or approach jumps wich would be used during sport since those are normally more tendon dominant and roids don't strengthen tendons.
Yes but there is a few things to keep in mind.
You need relative strength, that means the stronger you are without being heavy the better, if you are lean and can squat 2 times your bodyweight you will jump higher.
Then you need to increase rate of force development, this is simply how fast your muscles can generate the most amount of force possible and is trained by using submaximal weight at higher speeds.
You can do reps as fast as possible with light weights or explosive reps (slow eccentric fast concentric) with heavier weights and weighted plyometrics.
Then you need to improve your stretch shortening cycle with fast stretch plyometrics, you first do slow stretch plyometrics wich are plyometrics with long ground contact times like jump squats, box jumps or depth jumps, slow stretch plyometrics have high degree of knee flexion, so the deeper you go into knee flexion the slower the plyo is and is more dependant on muscle but these are needed before moving to fast stretch plyometrics wich are plyos with short ground contact time and develop your tendons to store and release energy more efficiently, these are sprints, have hurdle jumps and depth drops.
Fast stretch plyometrics have short ground contact times and low degree of knee flexion.
For optimal vertical training you want to work each of these on phases to maximize gains.
There is a couple more details to work on like force absorption but this is trained during the strength phase and you can just do slower eccentrics to develop it since is just your ability to absorb force and that happens when the muscle stretch under load.
Then isometrics, yielding isometrics are just the classic static isometrics, these strengthen the knee ligaments and tendons and prevents knee pain from jumping, you can do these all through out the phases, then there is overcoming isometrics where you push or pull against and immovable object, you can do squats and deadlifts with a bar against the safety bars of a power rack and what this does is allow you to recruit more muscle fibers wich will result in more force production later on, you can do these on your strength phase.
Ideally you want to do squats, deadlifts, overcoming isometrics, slow negatives and box drops where you jump off a box and land on a squat during your strength phase.
Then on power phase you want two parts, one where you use heavier weights and do explosive form and explosive lifts like oly lifts and sledge pushes and a second part where you use very light weights and do weighted plyos and reps as fast as possible.
The a plyometrics phase starting with slow stretch plyos and then doing fast stretch plyos.
This will maximize vertical jump training but you can accomplish all these with only squats too, is not ideal and you won't see as much progress but as long as you accomplish the point of each phase, that being increasing relative strength, increasing rate of force development and improving your stretch shortening cycle, you can use only one exercise, you would only need to modify the way you perform the reps in each phase.
Sometimes but a box jump isn't particularly good for vertical since is more about how high you can raise your knees than jumping, is closer to a tuck jump.
But if you have a box is better to do depth jumps wich is one of the best exercises to increase your vertical, i wouldn't recommend using a vest on here unless is one of those vest that are adjustable and just add one of the tiny plates once per month, yes seriously, depth jumps are high impact on your knees and if you add weight it can hurt you far more easily but you can progress slowly.
I had a peak running vertical of about 35" as a sophmore in HS.
Quit sports and didn't really lift much until my mid 20's.
Got to a 420+ Olympic Squat at 185 (about 10% BF).
Standing vertical got up to 35", but my running vertical was actually worse due to not practicing it or playing sports.
It can increase your vertical, but you need to do movement specific training to maximize the progress. Plyometrics, power cleans, single leg work, etc. Conventional deadlifts may have better carryover than squats.
Theoretically, improving your LBBS should improve your vertical more than Olympic lifts since it's more hip and glute dominant and those are the primary drivers of jumping.
A lot of explosiveness is just genetic though. I had around a 28-30" vertical in 8th grade just through playing sports some and that's nothing crazy, but a lot of people have to actually train just to get there. If you're not fat and you have a sub 20" vertical you're never going to be a great leaper IMO.
Grim
A little yes, though the most important aspect is squat to body weight ratio.
Yes, but it's not that simple. You're much better off working on recruiting more muscle fibers / explosive release IMO
Also this, you have to practice jumping if you want to improve it. The classical lifts also will help quite a bit.
if I had a giant woman like that in heels I would be regularly working on my explosive release
what
is this vertical achievable natty?
How would you use roids to cheat your vertical?
Nta but a standing vertical jump has high knee flexion wich makes it dependant on muscle mass and raw strength wich is what roids would improve but it would not improve a running vertical or approach jumps wich would be used during sport since those are normally more tendon dominant and roids don't strengthen tendons.
Plenty of strong guys can barely jump, it's all genetics.
>What is rfd.
>What is stretch shorthening cycle.
Yes but there is a few things to keep in mind.
You need relative strength, that means the stronger you are without being heavy the better, if you are lean and can squat 2 times your bodyweight you will jump higher.
Then you need to increase rate of force development, this is simply how fast your muscles can generate the most amount of force possible and is trained by using submaximal weight at higher speeds.
You can do reps as fast as possible with light weights or explosive reps (slow eccentric fast concentric) with heavier weights and weighted plyometrics.
Then you need to improve your stretch shortening cycle with fast stretch plyometrics, you first do slow stretch plyometrics wich are plyometrics with long ground contact times like jump squats, box jumps or depth jumps, slow stretch plyometrics have high degree of knee flexion, so the deeper you go into knee flexion the slower the plyo is and is more dependant on muscle but these are needed before moving to fast stretch plyometrics wich are plyos with short ground contact time and develop your tendons to store and release energy more efficiently, these are sprints, have hurdle jumps and depth drops.
Fast stretch plyometrics have short ground contact times and low degree of knee flexion.
For optimal vertical training you want to work each of these on phases to maximize gains.
There is a couple more details to work on like force absorption but this is trained during the strength phase and you can just do slower eccentrics to develop it since is just your ability to absorb force and that happens when the muscle stretch under load.
Then isometrics, yielding isometrics are just the classic static isometrics, these strengthen the knee ligaments and tendons and prevents knee pain from jumping, you can do these all through out the phases, then there is overcoming isometrics where you push or pull against and immovable object, you can do squats and deadlifts with a bar against the safety bars of a power rack and what this does is allow you to recruit more muscle fibers wich will result in more force production later on, you can do these on your strength phase.
Ideally you want to do squats, deadlifts, overcoming isometrics, slow negatives and box drops where you jump off a box and land on a squat during your strength phase.
Then on power phase you want two parts, one where you use heavier weights and do explosive form and explosive lifts like oly lifts and sledge pushes and a second part where you use very light weights and do weighted plyos and reps as fast as possible.
The a plyometrics phase starting with slow stretch plyos and then doing fast stretch plyos.
This will maximize vertical jump training but you can accomplish all these with only squats too, is not ideal and you won't see as much progress but as long as you accomplish the point of each phase, that being increasing relative strength, increasing rate of force development and improving your stretch shortening cycle, you can use only one exercise, you would only need to modify the way you perform the reps in each phase.
do people do weighted box jumps?
You could wear a weighted vest or something, but it would be much more low impact and more specific to simply increase the height of the box.
Sometimes but a box jump isn't particularly good for vertical since is more about how high you can raise your knees than jumping, is closer to a tuck jump.
But if you have a box is better to do depth jumps wich is one of the best exercises to increase your vertical, i wouldn't recommend using a vest on here unless is one of those vest that are adjustable and just add one of the tiny plates once per month, yes seriously, depth jumps are high impact on your knees and if you add weight it can hurt you far more easily but you can progress slowly.
I had a peak running vertical of about 35" as a sophmore in HS.
Quit sports and didn't really lift much until my mid 20's.
Got to a 420+ Olympic Squat at 185 (about 10% BF).
Standing vertical got up to 35", but my running vertical was actually worse due to not practicing it or playing sports.
It can increase your vertical, but you need to do movement specific training to maximize the progress. Plyometrics, power cleans, single leg work, etc. Conventional deadlifts may have better carryover than squats.
Theoretically, improving your LBBS should improve your vertical more than Olympic lifts since it's more hip and glute dominant and those are the primary drivers of jumping.
A lot of explosiveness is just genetic though. I had around a 28-30" vertical in 8th grade just through playing sports some and that's nothing crazy, but a lot of people have to actually train just to get there. If you're not fat and you have a sub 20" vertical you're never going to be a great leaper IMO.