how many days a week can i lift for increasing vertical?

[guayaballer]

im trying to increase my vertical in order to dunk. i wanted to know how many times a week would it be safe to do squats, leg press, deadlifts and other lower body exercises or which ones can i do? so far im squatting once a week is that enough to help my vert? and should i lift as much as i can or less. another question is would it be more beneficial to lift as heavy as i can or more reps or heavy and alot of reps?

 

[THE_ADDMAN]

buy one of those mini trampolines too

and do some plyometrics

 

[CCKazi007]

You should get "Vertical Leap Program: Version 3" it should be a free PDF file you can download somewhere. It's like a 12 week program and it has about 6 body weight exercises you do on M, W, F or T, Thurs, and Sat depending on the week. My vertical improved from 25 ish to about 29-30. It really is like a cardio and it prevented me from lifting so I stopped but I would highly recommend it.

 

[danno1]

Dont overwork yourself or else you won't do any good.

Your body can only do so much in 1 day, but squatting only once a week seems kinda dumb.

You can easily squat THREE times a week if you wanted to.

Legpress is kinda pointless other then for inflating egos, but if you really want to do it make sure you do it properly.

 

[guayaballer]

ive been researching about vert programs but im creating my own so i wanted to know if certain excersises like doing squats deadlifts leg press leg curls on tues thurs and sat do me more harm then good. and on mon wedns and fri i would do plyometrics

 

[ryannath]

Something that I do to improve my vertical and I don't use any weights at all to do it, is I squat down really low as far as i can and I put my fingers on the ground beside my legs, and I explode up as high as I can, and do it 20 times, 3 days a week, and it WILL improve your vert. I started out coming really far from the ceiling, but now I hit my head on the ceiling sometimes. The ceiling is like 7 ft. 8 inches.