The level of used resistance in the process of general and varied strength preparation is the following: when developing absolute strength either maximum or 70-80% of the maximum until the limit of capability, when developing speed strength 80-95%. In the special strength preparation process, the level of resistance depends on the individual characteristics of the athlete and the characteristics of the field of sport. The amount of resistance has to enable maintaining the structure of the exercise. Generally the necessary amount of resistance is considered as 80-95% of the maximum. Intensity in the case of strength exercises is expressed as follows:
1. maximum 91-100%,
2. submaximum 81-90%
3. high 71-80%
4. average 61-70%
5. low 50-60%
6. minimum 41-50%.
In your case, if you wish to develop your vertical jump, you should focus on higher resistance with a smaller number of repeats. I recommend starting with at least “high” resistance 61-70%. Increase intensity according to your development. When starting with strength preparation, you should use a 2-4 week introductory training during which the technique of performing exercises is learned and one adapts to strength exercises performed with the bar and dumbbells. In every training, use 3-6 exercises, presuming that all muscle groups will be trained at least twice a week. In the beginning turn attention on a technically correct performance not on large weights. Your personal, as best as possible, development is important. Higher intensity and weight is not an objective on its own. Keep that in mind! Your objective is to jump as high as possible! If you are not well trained, you should use a preparatory cycle, where you use a maximum number of repetitions with low resistance. This will prepare your organism’s functional capability for future higher intensity workload. Also it will help to maintain the achieved level of strength preparation. The number of repeats may be 5-15 and resistance 50-70%. But if your body is ready for higher intensity, you may start with systematic maximum mobilisation of your strength capabilities. Here resistance is 81-100% and number of repeats 2-6.
