(Oct. 07, 2011 5:21 PM)bugturtles Wrote: Too lazy to google this since we have apparent health dudes here.
Best exercises to increase jumping strength, especially when your feet have weights on them? I've got calf exercises that I do, but I'm not sure if that's enough to help with jumping strength.
First, you need a solid base to work with. You need a functional core (no I don't mean abs), power from your legs, and a functional upper body.
Then you can do some advanced plyometrics, and explosive leg routines.
Then, if you are ready. Only if you are ready. Only. Only. If you didn't read correctly; only. You can go into some P.A.P. Routines. They're pretty much the most advanced form of exercise that professional athletes are doing, and moving e way to the top because of it.
So what I would do in your schedule:
Day one: Core. Do functional moves with exercise balls, medicine balls, plank variations, etc.
Day two: Plyometrics. Make it have deep moves, not too fast, and do circuits of 5 sets. Don't use weights.
Day three: upper body strength. Chest, back, shoulder, biceps, triceps. Go through those, non stop, with a rest between each group. Do about 4 or 5 of those rounds, each with different exercises.
Then do a short Ab/core routine
Day four: Yoga/Stretch. You're not going to get better at jumping if you don't improve your flexibility.
Day five: Total Body. Same as upper body, but with legs.
Then do a short Ab/core routine.
Day six: whatever form of cardio you would like.
Day seven: stretch/rest.
Day one: Chest and Back.
Day Two: Plyometrics. Mix deep moves with fast, explosive moves. You can use weights.
Day three: Shoulders and Arms.
Day four: yoga/stretch
Day five: Legs and Back. Do power moves for legs, rather than explosive moves.
Day six: whatever cardio you want.
Day seven: stretch/rest.
ONLY IF YOU'RE READY!
Day one: P.A.P upper.
Day two: cardio.
Day three: P.A.P middle
Day four: stretch/yoga
Day five: P.A.P. lower.
Day six: Cardio
Day seven: Rest/stretch.
So let me explain P.A.P. It involves power moves, Explosive moves, and isometric moves.
First you do a power move. 8-10 reps.
Then you do an explosive move. 30 seconds.
Then you do an isometric move. 30 seconds.
No rest in between. You do four sets of that, no rest in between throughout, and after you've done four sets, you've completed one "complex".
Then do another complex.
Examples (lower body):
Power: Dumbell lunge or squat.
Explosive: Jumping lunges or squats.
Isometric: hold lunge or squat.
Those moves are very general, but just to give you an idea.