Hey, I'm 15 years old and a bit overweight. I want to jump higher and I know fat don't fly but since I'm still growing I heard it would be bad for me to go on a calorie deficit. I also want to grow. Should I go in a calorie deficit or not? I'm not crazy obese or anything just overweight for my height.
Hey I know it's a bit late but - don't go on a calorie deficit. You can lose the fat once you have grown. For now focus on plyometrics and gain muscle in the necessary areas. Increase your muscle to fat ratio( it'll help you jump higher). Also don't neglect plyometrics.
Tuckjumps are ok. They are similar to hurdle jumps. The problem is most athletes focus too much on pulling the knees up instead of jump height. The perfect exercises iss multi hurdle jumps (jumping over hurdles without reseting in between). This is great for multiple reasons. 1. you need height and distance to clear the hurdle. 2. you need good posture and landing mechanics to make the following jump. 3. you can go for max power/height with higher hurdles (~120% of your best vertical jump) or you can go for reactive jumping ability with lower hurdles (~90% of best vert). This is optimal for improving yor RSI (being quick of the ground). This is better for sprinters and long jumpers.
I've been binge watching your videos lately, trying to make my own program. You mentioned in your videos to do a self evaluation. EG" If your already strong, don't do a hypertrophy phase and start a power" How can you evaluate if your strong? What %of bw should you be able to deadlift, squat etc?
Coach, for a hooper, should we focus on a powerlifting style program to get as strong as possible without getting excessive mass or is a regular bodybuilding hypertrophy program ok? I'm thinking the former makes more sense since less weight = higher jumps AND more importantly, easier impacts on the joints. But how light is too light? For context I'm 5'10" and 143 lbs. Current vert allows me to grab the rim. Landings feel fine now. 37 going on 38.
