For those of you, who don’t want to train their leg even if they are already in the gym, you need to know that your upper body is different from the lower body. And you do need to exercise both, so that it would be balance. You are not going to get the results you wanted if you aren’t going to do train both your upper body and lower body. You would look funny if you are just going to strength train your upper body and not your lower body. Of course, strength training won’t improve your vertical jump, but that would balance your upper body with your lower body.
Prior to talking about some routines that would help you increase your vertical jump, there is something that is worth knowing. Loads are the percentage (%) of your 1-repetition maximum that you use in a movement. It means that if you are training with a 50% load and your max 1 repetition squat is 200 lbs, you would be using 100 lbs (50% of 200=100).
Here are lists of training that you can use in your exercise routine:
Speed training (0-25% of maximum) – In such state, your speed is maximized while power output and force are low. This training zone is best used for training speed of movement and rate of force development but you won’t see that much benefit from producing more force. This training could be aligned to performing plyometric type training. This training method is much more effective if you are able to project either the load or your body in the air. Some training that would do great for this kind of training is jump squats and medicine ball throws.
Speed-strength (25-50% of maximum) – This method is compromised between speed and strength with speed and rate of force development is more on the dominant side. By training in such method, you would see both gains in your force and speed, but the force that you would gain won’t be that much.
Strength-speed (55-80% of maximum) – Like the second method, speed and strength are both is also compromise, but you would see more development of the strength (maximal force). In this kind of training, you tend to develop more of the force, but you also see a little bit of improvement in your speed.
Maximum strength (80-100% of maximum) – In this kind of training, strength and force are maximized. You would focus on improving your force, so you need to focus on using heavy loads to train your body. Your muscles tend to become bigger quicker, but the downside is that your speed tends to suffer.