Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS (Read 95924 times)

LanceSTS · « **Reply #60 on:** May 27, 2011, 05:22:49 pm »

Quote from: Raptor on May 27, 2011, 03:57:11 pm

What rep range would you choose for hypertrophy?

Should I go with a top set of say 5 and then back down to a 2x8?

I would go with a top set of anywhere between 3-5 reps, occasionally even 1 rep if youre feeling your oats or you want to see where youre at. This is important though, dont GRIND out reps, for more than one set. In a perfect world you would never grind them out, but if you go up to a top weight and it happens, just dont do that weight again, drop the poundage, drop a rep, or stop. Thats going to be KEY in using a higher frequency approach like youre planning. Back down sets can be 5-8 etc., same thing, sub max, not to failure.

LanceSTS · « **Reply #61 on:** May 27, 2011, 05:30:24 pm »

Quote from: Raptor on May 27, 2011, 04:39:24 pm

By the way, I think I'll use the full squat for muscle building one day (Tuesday) and half squat for explosiveness (with a lower weight) on Friday. I mean, it makes sense to me at this point in time where I want to play Saturday and Sunday.

yep, i like that idea, good that you have the full squat on tues and the half on friday too, should work well for you.

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Also, I think I'll do some low box depth jumps + half squats (adarqui's LTMP) + one-leg explosive box squats everyday with KB swings after coming home (low volume). Those things shouldn't generate too much soreness done everyday or CNS fatigue (low volumes of course, say 1-2 sets at most of each).

1-2 sets should be perfectly fine, just build up INTENSITY slowly, with very high frequency training youll be surprised how much benefit you can get from solid sub max but explosive work, and how quickly you can burn yourself out if you start "grinding" or use too high of an intensity to begin with.

To be honest, if youre doing the bounding template 3x a week + lifting 3x a week, you reall dont need much else, that would push your gpp and explosive work capacity to its limits, while still allowing progression assuming you dont go crazy on the volume of strength work. An extra sub max recovery workout with strength training exercises can be added here and there but in all honesty youve got 6 days of SOLID training in there to begin with, and thats more than enough. Keep the kb swings though, with your breathing and things youve talked about + knee issues I think those are going to be a gold mine for you in the long run, and theyre very easy to recover from regardless.

Raptor · « **Reply #62 on:** May 27, 2011, 07:26:56 pm »

Well I recover kinda bad after KB swings but I'll keep doing them until my body eventually adapts to them in some way.

In terms of bounding, bilateral bounds, of any kind, are impossible at the moment because the amortization phase is incredibly long. It's like when you put a good standing vertical jump guy to do consecutive maximal (or even submaximal) jumps - he will suck very hard at them. I don't load at all on any of them. It's basically a jump, a crash, a reset and then repeat.

And then I can't do single leg bounding on my right leg. So as you can see, things are pretty messed up. My idea is to keep on doing sprints first, then do limited bounding. And by limited I mean say 3 bounds. And focus on these 3 to do them quick and powerful and all that. When I can do them well I increase to four and so on. Also it might be a good idea to do some sort of tuck jumps of jumps on spot (say jumps at the rim) for a while until I can at least take in SOME energy before and after each subsequent jump.

It still doesn't make any sense whatsoever why is the bilateral jump, of any kind, so unnatural. I guess because people (me) walk unilaterally, they don't hop on the streets on two feet. A one-leg jump is simple because it's just an exaggerated natural movement, an exaggerated "step". To me, at least.

D4 · « **Reply #63 on:** June 04, 2011, 12:45:29 am »

Hey Lance, during the summer, I'm not going to have access to bball courts or a field or anything, so I was going to primarily focus on getting my strength up, since that is my biggest weakness.

My question is, from all the gains and benefits I've gotten over the past month from doing your single leg bounding cycle, will that go to waste if I don't bound or jump anymore?

What if I do stuff like single leg tuck jumps? Will that help me maintain the reactive & explosive strength & force absorption ability that I've gotten with single leg bounds?

LanceSTS · « **Reply #64 on:** June 05, 2011, 12:53:27 am »

Quote from: Ineedtodunk on June 04, 2011, 12:45:29 am

Hey Lance, during the summer, I'm not going to have access to bball courts or a field or anything, so I was going to primarily focus on getting my strength up, since that is my biggest weakness.

My question is, from all the gains and benefits I've gotten over the past month from doing your single leg bounding cycle, will that go to waste if I don't bound or jump anymore?

That will depend on how long you go without jumping maximally, and bounding. You will definitely start to detrain after a long enough time away from any type of jumping.

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What if I do stuff like single leg tuck jumps? Will that help me maintain the reactive & explosive strength & force absorption ability that I've gotten with single leg bounds?

The mechanics of single leg tuck jumps, single leg pogos, etc., are so different than the mechanics of a bound or single leg running jump that they dont do much to help it after the initial stages. They are a much better exercise for double leg jumps IMO. It doesnt take much space to bound some, and even if you only have 15 yds of space or so, you can do a triple bound, etc., and turn around, go back the other way.

Raptor · « **Reply #65 on:** June 05, 2011, 04:58:22 am »

I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

D4 · « **Reply #66 on:** June 05, 2011, 06:07:10 am »

Quote from: Raptor on June 05, 2011, 04:58:22 am

I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

Wow really? this 3-4 months of almost no jumping at all was after some time of making progress? Or during untrained years?

D4 · « **Reply #67 on:** June 05, 2011, 06:08:40 am »

Quote from: LanceSTS on June 05, 2011, 12:53:27 am

Quote from: Ineedtodunk on June 04, 2011, 12:45:29 am
Hey Lance, during the summer, I'm not going to have access to bball courts or a field or anything, so I was going to primarily focus on getting my strength up, since that is my biggest weakness.

My question is, from all the gains and benefits I've gotten over the past month from doing your single leg bounding cycle, will that go to waste if I don't bound or jump anymore?

That will depend on how long you go without jumping maximally, and bounding. You will definitely start to detrain after a long enough time away from any type of jumping.

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What if I do stuff like single leg tuck jumps? Will that help me maintain the reactive & explosive strength & force absorption ability that I've gotten with single leg bounds?

The mechanics of single leg tuck jumps, single leg pogos, etc., are so different than the mechanics of a bound or single leg running jump that they dont do much to help it after the initial stages. They are a much better exercise for double leg jumps IMO. It doesnt take much space to bound some, and even if you only have 15 yds of space or so, you can do a triple bound, etc., and turn around, go back the other way.

It will be a span of 8 weeks. If I do detrain, which I probably will, I'm assuming like with almost all things related to muscles, single leg bounding progression, etc... will come back faster than before because of muscle memory AND being stronger than before?

Raptor · « **Reply #68 on:** June 05, 2011, 06:18:07 am »

Quote from: Ineedtodunk on June 05, 2011, 06:07:10 am

Quote from: Raptor on June 05, 2011, 04:58:22 am
I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

Wow really? this 3-4 months of almost no jumping at all was after some time of making progress? Or during untrained years?

Well during the winter I don't have a gym to play into, so I limit my training to strength only.

D4 · « **Reply #69 on:** June 05, 2011, 06:23:05 am »

Quote from: Raptor on June 05, 2011, 06:18:07 am

Quote from: Ineedtodunk on June 05, 2011, 06:07:10 am
Quote from: Raptor on June 05, 2011, 04:58:22 am
I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

Wow really? this 3-4 months of almost no jumping at all was after some time of making progress? Or during untrained years?

Well during the winter I don't have a gym to play into, so I limit my training to strength only.

Oh I see. How about your 2 leg jumps, did they regress? This my first time in my life I won't be playing bball regularly, so it's going to be weird.

Raptor · « **Reply #70 on:** June 05, 2011, 07:07:28 am »

First off, I can't understand how you aren't able to play ball during the summer. No outside courts near you?

But no, 2-leg jumps should improve if my strength improves, so...

LanceSTS · « **Reply #71 on:** June 05, 2011, 11:32:27 am »

Quote from: Ineedtodunk on June 05, 2011, 06:07:10 am

Quote from: Raptor on June 05, 2011, 04:58:22 am
I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

Wow really? this 3-4 months of almost no jumping at all was after some time of making progress? Or during untrained years?

right, if youre referring to recent progress made by TRAINING, its much different than saying "I didnt lose any height on my jump". I had a teamate that could jump very close to 50 who didnt do shit but smoke weed and play basketball, he would not play for long periods of time, come back in the gym, and jump just as high as he ever did. Gains from training are different, and at the very LEAST, need time for the body to stabilize and get used to them.

Raptor · « **Reply #72 on:** June 05, 2011, 12:54:28 pm »

Yeah I think I come back to what I'm able to do regardless of training, probably just due to structure and technique alone (and just my natural level of strength or whatever).

Raptor · « **Reply #73 on:** June 07, 2011, 02:29:13 pm »

Two legs bounds from today:

<a href="http://www.youtube.com/watch?v=k_XWtVd8Qdo" target="_blank">http://www.youtube.com/watch?v=k_XWtVd8Qdo</a>

Sometimes I land deep (as in a full squat) and that seriously hurts my knees... I feel like the whole tension is being taken by the articulations (knee ligaments etc) instead of being amortizated by the quads. Should the glutes/other muscles get involved in the amortization of these bounds off two feet? Because I don't think so, pretty much the quads (that as you can see, don't do a particularly great job of amortizating).

This was by far my best set (the only one I filmed by the way) - so you can imagine how the others sucked hard.

LanceSTS · « **Reply #74 on:** June 07, 2011, 04:25:25 pm »

Quote from: Raptor on June 07, 2011, 02:29:13 pm

Two legs bounds from today:

Sometimes I land deep (as in a full squat) and that seriously hurts my knees... I feel like the whole tension is being taken by the articulations (knee ligaments etc) instead of being amortizated by the quads. Should the glutes/other muscles get involved in the amortization of these bounds off two feet? Because I don't think so, pretty much the quads (that as you can see, don't do a particularly great job of amortizating).

The hamstrings have to stay "stiff" followed by the quads, to prevent what youre referring to, but the glutes are primarily involved in the take off, although they will be involved in the amortization of the landing they are usually not the weak link in the chain, the hamstrings are.

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This was by far my best set (the only one I filmed by the way) - so you can imagine how the others sucked hard.

That set looked pretty good to me, youre taking a little longer to transition than you need to be but that will come with training them. Definitely looks a LOT better than the last bounds I saw from you a while back. Nice work.

Adarq.org

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Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS (Read 95924 times)

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