First off, great website. I’ve learned a lot reading it over the last several months before signing up today.
I am a seventeen yo high school student. I believe my elasticity is very poor and am seeking help in improving it as much as possible. My static vj and cmvj are both about 31.5 inches! I didn’t triple jump much last season, but when I did I had no spring on my second and third phases. My best triple jump is less than 190% of my best long jump – 22+ lj and 41-3 tj. My best 100m is 11.2 (hh). This past summer, I ran a 4.59 FAT 40 yard dash.
As far as lifts, my bench max is a measly 240, squat is 4-5 reps with 350 (parallel). I’ve done 9 reps with 275 on hang clean and just started doing hang snatch three months ago so my best there is 135 for one rep. I’m having difficulty getting past a plateau on squat.
I assumed plyometrics to be the logical answer, so I’ve performed low-intensity plyos progressing to med-intensity and then high-intensity (such as depth jumps with) over a period of 3 months. I’ve completed this program a couple times with little or no improvement. At the time I did the plyo workouts, my squat max was about 210% of BW.
I’m 71.5 inches tall (barefoot) and weigh around 175. I’m quite a bit leaner than I was last time I had my BF checked; at that time it was 8.6 %.
I would be very grateful for any help you can provide. A fellow athlete has suggested that speed work with a weighted vest could be very beneficial. Any thoughts on that?
Sorry this is long. I tried to cover all the information that might be important.