Vertical Jump Programs With Other Workouts - Is It Possible While Using A Vertical Jump Program?
Can I integrate a vertical jump program with my current training, or jogging, or upper body workout?
For integrating the program with your existing exercises keep this in mind:
a. Lifting upper body:
It is fine to lift upper body two times per week. The day after or the day before major leg days are best. You don't want add extra days to your leg days because your body may be depleted of energy sources to begin a proper recovery. A good vertical jump program will include a fairly light upper and core day and you may add whichever exercises you want. Unless you are getting massive the increases in strength will help your vertical.
b. Playing basketball or other sports at the same time:
Light to moderate activity once each day is not going to interfere with your recovery and progress, as long as you are following correct nutrition principles. Remember: It is okay if you add rest days into your workout to make room for game days or if you are still sore from prior workouts. I would try and give yourself at least 48 hours of recovery time, with no high intensity lifting or playing, before game days. The best times to play intense games for recreation are going to be the day before a workout, or at least 24 hours after the workout.
Listen to your body, and if you are feeling sluggish, add a rest day: it will not hurt your progress. But overtraining will hurt your progress. The underlying principles here are first that you have enough energy to train at ME (max effort) and second that your body has enough energy to recover and build.
c. Endurance training and integration:
A great benefit of becoming stronger and more explosive is that in addition to jumping higher, you will be able to sustain lower jumps more times without fatigue. This will help your endurance for the more intense portions of your sport.
I would recommend that any endurance training, other than scrimmaging or practice, should be swimming, elliptical, stair climber machine, or cycling. I recommend this over jogging because it will reduce impact on your knees and help you avoid injury.
The best time to train endurance is the day before, or 24 hours after your major workouts. Training endurance before a workout will exhaust your muscles before you have a chance to train them for explosion. Training directly afterwards could keep you from getting a proper recovery.
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