Vertical Leap training thread

[latinus_spicticus]

Plyos, reverse romanian hyper lunges, exotic exercises, etc. are unnecessary for hamstring development and increasing vertical leap IMO.

Concentrate on heavy squats, glute-ham raises and reverse hypers and do the concentric portion of each exercise as fast as possible. This will increase your vertical and hamstring development as well as anything else you could ever do. Keep it simple and focus on the intensity of the exercises you perform-- do not waste concentration on fancy variations of exercises and useless "programs" designed to specifically do only one thing (increase vertical, increase punching power, etc). Train the whole body and especially the core/posterior chain for power/speed and you will be fast and jump high. The end.

 

[coolcolj]

True, but every little bit counts when you want to get as close as to your genetic potential. None of the traditional weight exercises get close to jump snatches for total body involvement, power production and speed. The fact that I actually jump into the air means a good transfer to my dunking skills.

And let's not forget the body adapts to exercises very quickly, so the more variety of exercises at your fingertips the better. Unlike powerlifters our goal is not to get good at an exercise, they are the means to an end.

 

[coolcolj]

http://www.testosterone.net/articles/157exp2.html

great link relevant for vert training

about explosvie reverse hypers and calf raise

 

[coolcolj]

More on reverse hypes and glute ham raise


http://www.intensitymagazine.com/03-26-02/jeff_olech.html

 

[coolcolj]

SOme exercises that would be good for vert training

overhead squat - I think you raise the heels as you descend to keep balance

http://www.intensitymagazine.com/03-26-02/the_renegade.html

single leg squat

http://www.intensitymagazine.com/02-26-02/mike_mahler.html

 

[coolcolj]

8 week vert program by Top Aussie coach Ian King

http://www.testosterone.net/articles/154jump2.html

 

[coolcolj]

The Body as One Piece program

The Body as One Piece program by Dan John
=======================

This is a real world program. It took years to develop, so it went through a lot of revisions. I will try to make the stuff that doesn't make sense, make sense.


Week one
=======

Monday

Power Snatch
6 sets of 3 (18 reps) trying to do two double pyramids
After each set of snatches, immediately do a quick set of light hang or "top" snatches with 30% of your best snatch. Dumbbells can be used here, too. (Think 8-10 reps)

Tuesday

Overload Squats, six heavy sets. Overload squats need spotters. The athlete takes a max or near max weight, fights to go down under control and then is assisted back up. Be sure the athlete comes up quickly! (And does most of the squatting) Reps are supposed to be high, but it really is hard to do more than three to five. Immediately after racking the bar, the athlete does ten vertical jumps, it is best if there is a target to touch (ceiling, rim, top of head, if really tired).

Wednesday

If able, do Power Curls 6 sets of 3, with two pyramids
If fatigued, straight leg deadlifts
Or rest (the first time through, many athletes can't walk after overload squats)

Thursday

Rest


Friday

Bench Press
6 sets of 3, immediately followed by Push presses with 30% of best bench. Dumbbells don't work well.


Week two
=======

Monday

Power Snatch
7 Sets of 5 (35 reps, double last weeks volume of reps) followed by 30% quick lifts

Tuesday

Overhead Squats. Reps are five's. The athlete can do a single "ladder" sets of five to best, or, the double pyramid style of going up once, backing off and going up again. If gym situation permits, mix with exaggerated skipping or bounding

Wednesday

Straight leg deadlifts


Thursday

Rest


Friday

Bench Press
7 Sets of 5, mixed with 30% push presses (again 8-10 on these 30% lifts)

Week three
========

Monday

Pyramid up to best double in power snatch. No "fuzzy logic" here. Get two reps or it doesn't count!

Tuesday

Test on vertical jump (jump and reach) and standing long jump. This is more important than it looks. We found the athletes really began to improve here in two cycles.

Wednesday

Power Curls up to a heavy triple


Thursday

Rest


Friday

Oddest thing of the program: Max 8 reps in 8 seconds on Bench. Using a stopwatch, see how much the athlete can bench 8 times in 8 seconds. It takes, perhaps, three cycles to get this right, but it is illuminating when the athlete throws the shot or disc. Improvement here leads to improvement in the throws, and the football field and the ...


Week four

Unload.

Either rest from weights or do circuit-like training.

 

[coolcolj]

Great link

http://www.speedstrength.co.nz/jumptesting.html

Test your jump to figure what type of training you need to improve your vertical, wether its weights, power of plyos

 

[coolcolj]

Here is a formula for calculating various aspects of your VJ (Lewis nomogram)

P= (21.693) x B x SquareRoot of H

P=power in watts
B= Bodyweight in kilograms
H=Vertical Jump in metres

You can move the formula around to calculate many things - ie how much bodyfat you need to lose to get a certain vertical if your power remains the same.

ie say you weigh 80kg and you can jump 40inches (1m)

Your power is (21.693) x 80 x SR of 1 = 1735.44 watts

Say you want to figure out how much fat you need to lose to reach a 48inch (1.2m) vertical without any loss in power.

1735.44 divided by (21.693 x SR of 1.2) = 73kg

This means you need to lose 7kg or 15 lbs

 

[coolcolj]

Exercise suitable for vert jump training

Take the bar out like you are going to squat with it, squat down all the
way, pause, then explode up and heave the bar off your neck to lockout at
arms length. When you lower it absorb the shock and negative stress by
letting the bar down as you are going down. Use a light weight at first
untill you get comfortable with it.