Need improvement on burpee and vertical jump

[UncleWai]

So I have this mode of fitnes test in my training:
- all you can do burpee in 1min
- all you can do push up (55 will get full mark)
- all you can do sit-ups in 1min
- vertical jump
- all you can do pull-ups (palm facing self)
- 10m x10 shuttle run
- 2.4km run

my result now is:
34 burpees (43 to get full)
55 push-up
45 situps
24inch vertical jump
16 pull-ups
23.8sec (23sec to get full)
9min 50sec on the 2.4km run

The burpees and vertical jumps are killing my scores.
Also I have really weak quads which kills my 10mx10 shuttle time.

I have chicken legs, which gives me the ability to do a lot of pull-ups.
I afraid if i start working on my quads, the extra weight would kill my pull-up scores.
I need to do better on burpees, should I put work on the lower back? what kind of exercises can i do to improve the amount of burpee I can do?

 

[brikis98]

If you don't have much time, then the best bang for the buck will probably to work specifically on the weaknesses you have identified. For example, to get better at burpees, you need to do a whole lot of burpees. On some days you could go for volume so your strength and technique improve (e.g. 5 sets of 20) and on other days go for intensity so your conditioning improves (e.g. 50 burpees for time, as many burpees as possible in 5 minutes, etc). For vertical jump, you primarily need to develop power/strength in your legs and improve your jumping the technique. The former is done via exercises such as squats, deadlifts & lunges for strength and olympic style lifts (clean & jerk, snatch) & plyometrics for power. The latter is done by just practicing your vertical jump over and over again. Your legs probably will get a bit bigger, but as long as you keep practicing your pull-ups, you should be able to handle it fine.

If you have lots of time, do a GPP (general physical preparedness) strength & conditioning program. GPP programs are designed to improve all aspects of fitness, including strength, power, endurance, stamina, speed, etc. This will improve ALL of your scores across the board, including burpees & vertical jump. Crossfit is a perfect choice for this as it includes all the exercises in your test and all the ones I suggested in point #1. I'm not sure where your particular fitness test comes from, but many people use CF to prepare for military PT tests and the like, and if you have enough time, it'll get you there too.