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Anybody know what this is? Specifically what sort of balistic training would work to train your vertical jump.
Ballistic Training, What is this?
- Thread starter ThePolishHammer
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Citruscide
Guest
Ballistic training is usually used to counter-act the deceleration phase that can occur in other forms of training(such as plyometric training) ... that is, the athlete will actually throws or jumps WITH the weight. The athlete will actually jump with the weight or catch the weight.
The term Ballistic basically means acceleration to high velocity with actual projection into free space. There is a great strain taken on the body through this type of training, as the stress on the body when you 'land' or 'catch' the weight is tremendous. Some weight equipment is actually adapted to work with this technique, so as to lessen the strain.
C-ditty
The term Ballistic basically means acceleration to high velocity with actual projection into free space. There is a great strain taken on the body through this type of training, as the stress on the body when you 'land' or 'catch' the weight is tremendous. Some weight equipment is actually adapted to work with this technique, so as to lessen the strain.
C-ditty
coolcolj
New member
Polish hammer - from what I a gather your keen to get some hops.
well basicly VJ boils down to 4 things -
1) Great jumping technique
2) large strength to weight ratio - get strong on squats and deadlifts. aim for at least 2 times bodyweight minimum.
3)Explosive strength and rate of force developement - olympic lifts, jump squats, jumps with weights, fast/explosive squats and deadlifts, depth jumps, use bands.
4) optimum stretch reflex - plyos and depth jumps
Do all of these and you too can have a vertical jump that will make throwers, NFL players and triple jumpers proud
It takes time - plan to invest a good 2 years to reach your potential.
well basicly VJ boils down to 4 things -
1) Great jumping technique
2) large strength to weight ratio - get strong on squats and deadlifts. aim for at least 2 times bodyweight minimum.
3)Explosive strength and rate of force developement - olympic lifts, jump squats, jumps with weights, fast/explosive squats and deadlifts, depth jumps, use bands.
4) optimum stretch reflex - plyos and depth jumps
Do all of these and you too can have a vertical jump that will make throwers, NFL players and triple jumpers proud
It takes time - plan to invest a good 2 years to reach your potential.
C
Citruscide
Guest
I did some of these techniques when I was a high jumper at IU.
Basically, I did plyometrics with weights. I'd do the box jumping with a weighted vest/back back, weighted jump ropes, standing jumps with weights... basically, I did regular training with weights and explosiveness. I got gains pretty fast, however... but remember, I was already in great jumping shape as it was... so it was just a matter of pushing myself further.
C-ditty
Basically, I did plyometrics with weights. I'd do the box jumping with a weighted vest/back back, weighted jump ropes, standing jumps with weights... basically, I did regular training with weights and explosiveness. I got gains pretty fast, however... but remember, I was already in great jumping shape as it was... so it was just a matter of pushing myself further.
C-ditty
ThePolishHammer
New member
A few questions
Just to clarify....
What are depth Jumps?
What did you mean by "Use bands"
And just out of curiosity, A 350 lb squat is about the equivilent of what sort of weight on bench?
And Citruscide,
What did you mean by the deceleration phase that hapens with polymetric training.
Did you mean a deceleration in jumping velocity, or progress?
Thanks for all the help.
Cant wait to put some of this stuff into action.
Just to clarify....
What are depth Jumps?
What did you mean by "Use bands"
And just out of curiosity, A 350 lb squat is about the equivilent of what sort of weight on bench?
And Citruscide,
What did you mean by the deceleration phase that hapens with polymetric training.
Did you mean a deceleration in jumping velocity, or progress?
Thanks for all the help.
Cant wait to put some of this stuff into action.
coolcolj
New member
depth jumps - step off a 20-24inch box and then jump upon landing, minimise contact time. Not to be done until you have ample leg and tendon strength ie - full squat at least 1.5 times your BW. Very stressful on the CNS and tendons
These are usually done towards the end of a long training plan.
Bands - adding bands on squats alslow one to fully explode the lift from bottom to top, without slowing down. Keeps the bar on your back as well. See here
http://www.jumpstretch.com/
Bench press has no correlation to the squat. I would be incline to choose the incline bench press and overhead press over the BP if you after hops.
He means - the eccentric phase - when you land and absorb the impact
just concentrate on getting very strong on squats and deadlifts, but always remeber bar speed has to remain high for this strength to transfer to jumping.
These are usually done towards the end of a long training plan.
Bands - adding bands on squats alslow one to fully explode the lift from bottom to top, without slowing down. Keeps the bar on your back as well. See here
http://www.jumpstretch.com/
Bench press has no correlation to the squat. I would be incline to choose the incline bench press and overhead press over the BP if you after hops.
He means - the eccentric phase - when you land and absorb the impact
just concentrate on getting very strong on squats and deadlifts, but always remeber bar speed has to remain high for this strength to transfer to jumping.
ThePolishHammer
New member
great
Much thanks for the info.
What sort of barspeed should i be trying to keep up? How long from the bottom to the top of the movement?
Much thanks for the info.
What sort of barspeed should i be trying to keep up? How long from the bottom to the top of the movement?
C
Citruscide
Guest
Re: A few questions
In plyometric training, say, for instance, you jump onto a box, or do a standing jump as high as you can in the air. Well, the deceleration phase is when you are coming down. Without weights, the deceleration part of the movement is very short, meaning, it doesn't take as much effort to slow down as it does to "take off".
By adding weight to the movement (Ballistic) you increase the length of the deceleration phase and thus, there will be a greater development of power. Because by having weights with you on the jump, it will take you more effort to slow down and stop (simple inertia)
So, if you actually throw or jump with the weight, the deceleration phase will be increased to be more optimal for strength and power.
Hope that helped you understand it.
C-ditty
ThePolishHammer said:
In plyometric training, say, for instance, you jump onto a box, or do a standing jump as high as you can in the air. Well, the deceleration phase is when you are coming down. Without weights, the deceleration part of the movement is very short, meaning, it doesn't take as much effort to slow down as it does to "take off".
By adding weight to the movement (Ballistic) you increase the length of the deceleration phase and thus, there will be a greater development of power. Because by having weights with you on the jump, it will take you more effort to slow down and stop (simple inertia)
So, if you actually throw or jump with the weight, the deceleration phase will be increased to be more optimal for strength and power.
Hope that helped you understand it.
C-ditty
coolcolj
New member
Re: great
under one second
see my video clip - squatting with bands
right click and save before viewing
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FirstBandsSquatWorkout.mpg
The heavier set is 1 sec going up, the lighter power set is 0.7 sec. which is pretty quick for a full squat since it has a long rnage of motion.
ThePolishHammer said:
under one second
see my video clip - squatting with bands
right click and save before viewing
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FirstBandsSquatWorkout.mpg
The heavier set is 1 sec going up, the lighter power set is 0.7 sec. which is pretty quick for a full squat since it has a long rnage of motion.
