Re: weight lifting
To get your verticla up you need to lift weights. Their is a definite training progression thatneeds to be followed to ensure long term gains and maximized performance.
If you have never lifted weights and can't squat or deadlift at all You need to build some muscle up first. This involves hypertrophy training (medium to heavy weight for 8-12 reps. Once you have built the muscle, then you need to increase your strength (very heavy weight 1-3 reps, 3+ minutes rest between sets). Once you have strength (min squat of 1.5 x your body weight) you can start to add in some plyos and speed work - but even then you still should be lifting to increase your strength. And even when you can squat 2+ x your body weight you would still lift weights however you would look to maintain your high base levels of strength, as well as do some more explosive lifting (olympic lift tpye work) to train your body to use a greater % of muscle fibres.
Basically when you are starting out, get strong, and as you progress up in strength then you start to look towards adding in plyometrics. Plyos will still work without the strength, but are not anywhere near as effective.
JDub
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AHHHHH YOOOOO!!
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