Halfway Progress Update

Last night I tested for the third time and the results are coming. I had a standing jump of 23 1/2" and a run in of 27" (I am touching about 10'7" now). That means I have added 6 1/2" to my standing vert and 4" to my run in. My Goal is to add 10-12" to both after six months. That means I continue to be ahead of pace for standing and behind pace for run in vertical leap. My new max squat is 295 lbs, up 20 lbs from last month. I hope to get over 350 on my squat by the end of the six months.

This last month I have done no plyometrics in a bid to get rid of the shin splints that were developing. I think I have been successful in this effort - but I am also buying new shoes and I am going to be jumping onto a stretching mat for the next month to keep the stress levels low. I am also making a lot of changes in the workout plan for the next month. Back squats are being replaced with front squats, step ups with lunges, straight legs dead lifts with regular deadlifts, hamstring curls with back extensions, single leg calf raises with two leg calf raises with higher weight, and finally I am keeping the jump squats. Hopefully this will make my legs adapt and get stronger due to the new stimulus. I am going to keep the reps and structure the same for lifting otherwise.

So far I have only been doing the Tuesday plyometrics sessions and snowboarding and playing volleyball one day each per week in addition to two weight lifting sessions. I am going to go ahead and make a speed ladder and start using tubing so I can do the other plyometric workout.

I am happy to have already added a fair bit to my vertical, but I am definitely committed to the next three months to see how far I can go. I have read that top jumpers can squat in the range of 1.5 to 2.5 times their bodyweight. Since I am just getting to 1.5 times my body weight it seems like I will need to add 100 pounds to my squat, or 2x my body weight, to get close to optimal vertical. I am guessing that this will take 5 months. That is 2 months past my 6 month training goal - but I think I will stick with it - except whitewater paddling and rock climbing the increased leg strength will benefit me in every sport that I play. Besides, next fall when my indoor leagues re-start I would love to walk in there with a 33-36" vert. I am excited to see what is possible, besides at 28 I also know that I am starting to get into that now or never time. Sadly in another 5 or 8 years my body probably just won't be capable of the producing the same level of peak output anymore. Now is the time to get into the shape of my life and try to maintain it as long as I can.

P.S. If you are reading this please leave comment - I get the impression that no one is actually finding this page. Let me know if this is helping you with your vertical training.