Here are my results after completion of Kelly Baggett’s Vertical Jump Bible Novice Plyometrics and Weight Training routines (12 weeks). I followed the plyometrics routine to the T and only made some minor changes to the weight training routine. I was eating a calorie deficit diet (cutting) so my strength gains were minimal at best. My previous experience with plyometrics was basically doing a couple of exercises before weights or after sprint training – I’d never done a full-on program like Kelly Baggett’s Vertical Jump Bible. Anyway, here are my relevant results:
Key Performance Indicator
Standing Vertical Jump increased from 52cm (20.5”) to 60cm (23.6“)
Strength (all raw 1RM estimates)
Squat increased from 103kg (est. from 100kgx2) to 105kg (est. from 90kgx6)
Squat to Bodyweight ratio increased from 1.23xBW to 1.31xBW
Deadlift increased from 170kg (est. from 165kgx2) to 175kg (est. from 160kgx4)
Deadlift to Bodyweight ratio increased from 2.02xBW to 2.19xBW
Bench Press decreased from 85kg to 82kg (est. from 75kgx4)
Bench Press to BW ratio increased from 1.01xBW to 1.03xBW Body Composition
Bodyweight decreased from 84kg to 80kg
Bodyfat decreased from 14.7% to 9.1%
Military Press - 4x4 @ 46kg
1 Arm Cable Rows - 2x4 @ 35kg, 2x4 @ 30kg
Ab Wheel - 3x10 on knees
Short session - went OK. MP felt tougher than I thought they would. Didn't get a chance to follow it up with an aerobic session as I had to pick up my brother from an exam after and then buckle down and get some study done myself.
1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps - 3x25m All went solidly, despite the very chilly weather.
Cut this a bit short again because of chilly weatherhigh plyometrics volume this week (as per Kelly Baggett's program).
Platform Deadlifts (8"raised platform) - 4x4 @ 127.5kg
Regular Deadlift - 2x4 @ 137.5kg
BB Bulgarian Split Squat - 3x8 @ 36kg
Single Leg Calf Raises - 3x20 @ BW
Platform Deadlifts felt easier than last week and BSS were more comfortable.
I'm considering testing for the AIS NTID for the above 3 measures so the results are most accurate.
ATM I'm into the 2nd last week of Kelly Baggett's Vertical Jump Bible's Novice Plyometrics and Weights Program - so I'll be finishing that off, then taking a half a week off before doing some weight room and athletic testing and then giving Jim Wendler's 5/3/1 strength program a go for the next 12 weeks (combined with my own plyometrics/sprint and aerobic conditioning workouts).
For other information about me related to training and diet check out: