Plyometrics with weak legs?

mreichard

I'd like to develop my vertical jump to get a bit higher when playing basketball. Plyometrics are what everyone recommends for increasing vertical, but... I've heard that you should focus on strength before speed in leg development and that if you can't, for example, back squat at least 1.5 times your body weight, you are better to focus on strength.

I've been doing StrongLifts since May (I never really lifted for legs before that). After months of trying learn form, I've finally reached squatting my body weight (190 lbs) for work sets of 5x5.

Anyone with experience in developing vertical jump for sports have thoughts about whether I should stick with squats and deadlifts to gain strength or whether I could add in some plyometrics?

TIA

astrampe

You heard wrong.....I do both strength and plyometrics(for cardio)...
But, how high you jump has ultimately more to do with genetics.....

VintageFeline

Technique matters for jumps too. And a good long achilles (think ballet dancers and how deep a preparation bend/plie they get), so ankle flexibility is something to work on too. But if you want to get better at something you need to do the thing.

As above, you will have limitations due to genetics too.

mreichard

astrampe wrote: »

You heard wrong.....I do both strength and plyometrics(for cardio)...
But, how high you jump has ultimately more to do with genetics.....

Hmm... OK, what's your vertical? How have plyometrics impacted that? What sport(s) do you play/coach? I ask because just saying that you do something doesn't make it necessarily right, unless of course you play or coach in the WNBA or you have a 40 inch vertical.

Totally agree about genetics. Also my age and having spent 20 plus years running 40-60 miles per week won't help, but I want to do what I can.

Cherimoose

mreichard wrote: »

I've heard that you should focus on strength before speed in leg development

Basketball is essentially plyometrics, which you're already doing, so i don't see the problem with adding a few extra jumping drills.

JonDrees

You can do some low intensity plyos with less than a 1.5x BW squat, but you won't get much out of doing high intensity plyos. Also, you're much more likely to get injured if you don't have adequate strength.

Here's why it's important to have strength before worrying about doing speed/plyometric training.

https://www.youtube.com/watch?v=uk91Q0ar1Cc

mreichard

Thanks Jon, makes sense.

gmallan

I have a strength and conditioning coach who specialises in athletic development. I play Aussie rules football. My training depends on where I am in the season/off-season/pre-season cycle. It did focus on strength to begin with in the early off season but getting closer to the season and in-season I do a combination of both. It includes a lot of supersets/triple sets where I do a heavy lift and strip the bar and do an explosive lift immediately after (sometimes followed by a third body weight or lighter lift in the same muscle group). For example 80-90% 1RM bb squat for 2-5 reps, 40% 1RM bb jump squat for 3-5 reps and bodyweight box jumps. At the moment (late in-season) I lift twice a week, train twice a week and play a game. One session is strength and one is combined like above. Both are full body. Occasionally I add in a third which is also a combo if my schedule and recovery needs allow it. Feel free to add me as a friend