Strength training to improve vertical jump can be detrimental to your jump if not done correctly.
When you are training for jumping higher, it completely changes the training session when compared to training for bodybuilding.
When you are training for bodybuilding you are training for both strength and size, while when you are training to improve vertical jump, you are training for strength and speed.
There are a few basic things that you need to keep in mind when training to improve vertical jump.
1.
Repetition per set: While bodybuilding people vary their repetitions per set from 6-20.
But when you are training for strength and speed, you need to make sure that your reps per set are below 6.
2.
Time per set: In bodybuilding, it is recommended that you do each repetition slowly and keep each set to be between 15-60 seconds.
But when training for vertical jump, you are also training for speed along with strength that is why you should always try to finish each set within 20 seconds.
3.
Time between each set: Body building requires your muscles to become sore and it requires your muscles to fail; that is why it is recommended that you keep the time between each set to be as less as possible.
While training for vertical jump you want your muscles to perform at their best with each set that is why you need to make sure that you are taking enough rest between each set so that your muscles recover fully from the previous set.
A rest of 1-5 minutes is recommended depending on how intense your previous set was.
4.
Types of exercises: To increase muscle size, bodybuilders like to isolate each muscle with every workout.
For example, they will do arms one day, and legs the other day.
But when you are training for strength and speed, you need to include compound exercises only in your workout.
These exercises are the ones that include more than one muscle group in them.
Examples of these exercises are squats, deadlift, pull ups, chest press etc.
Strength training can prove to be extremely helpful to improve your vertical jump.
All you need to do is make sure that you don't train for bodybuilding.
Just follow the above tips to keep on the right track of vertical jump training.