Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS (Read 95902 times)

Nightfly · « **Reply #90 on:** June 30, 2011, 04:15:35 pm »

i now have a gym ownership and i do the leg curls at the machine there and it's ok.

What do you think about these:
<a href="http://www.youtube.com/watch?v=2FHCyU3pe-Q" target="_blank">http://www.youtube.com/watch?v=2FHCyU3pe-Q</a>
<a href="http://www.youtube.com/watch?v=6VOSw9XQxB8" target="_blank">http://www.youtube.com/watch?v=6VOSw9XQxB8</a>

LanceSTS · « **Reply #91 on:** June 30, 2011, 06:05:28 pm »

First one looks good, I wouldnt spend too much time on those type drills right now if you are wanting to long jump, I would get really good at short approaches, get your steps down pat, make sure youre getting as much of the board as possible, then gradually move to a longer approach.

On the second video, or any single leg drop jumps, make sure to push off the box slightly with the trailing foot when you leave the box. Otherwise youre basically just taking a slightly exaggerated step and not really falling from a greater height.

Nightfly · « **Reply #92 on:** June 30, 2011, 06:15:07 pm »

Ok. I'm good with short approaches i need to transition to longer run-ups... I'm also running very slow into my jump, not only at lj but also in dunking. My 2 legged approaches are basically svj with one small drop step

Raptor · « **Reply #93 on:** June 30, 2011, 06:33:49 pm »

Quote from: Nightfly on June 30, 2011, 06:15:07 pm

Ok. I'm good with short approaches i need to transition to longer run-ups... I'm also running very slow into my jump, not only at lj but also in dunking. My 2 legged approaches are basically svj with one small drop step

Sorry but "logical logic" calls for you to actually start to do longer approach 2 footed dunks and try to increase speed on them gradually if that's the aim.

I think one way other than doing this ^^^ is to go with hurdle hops, say 3 hurdles, starting with a small hurdle and finishing with a tall hurdle.

LanceSTS · « **Reply #94 on:** June 30, 2011, 09:46:28 pm »

Quote from: Raptor on June 30, 2011, 06:33:49 pm

Quote from: Nightfly on June 30, 2011, 06:15:07 pm
Ok. I'm good with short approaches i need to transition to longer run-ups... I'm also running very slow into my jump, not only at lj but also in dunking. My 2 legged approaches are basically svj with one small drop step

Sorry but "logical logic" calls for you to actually start to do longer approach 2 footed dunks and try to increase speed on them gradually if that's the aim.

I think one way other than doing this ^^^ is to go with hurdle hops, say 3 hurdles, starting with a small hurdle and finishing with a tall hurdle.

He just said "im good with short approaches i need to transition to longer run-ups". Which would imply he knows that he needs to work on longer approaches. Maybe I missed something?

Raptor · « **Reply #95 on:** July 01, 2011, 04:12:28 am »

What I meant is - he's missing the point about DUNKING. He's like "hm... I have a bad approach when it comes to dunking".

"Maybe I should do long jumps in the sand pit, jumps over boxes at higher speeds, this, that". How about just using a longer approach to ACTUAL DUNKS?!

LanceSTS · « **Reply #96 on:** July 01, 2011, 04:21:02 am »

Quote from: Raptor on July 01, 2011, 04:12:28 am

What I meant is - he's missing the point about DUNKING. He's like "hm... I have a bad approach when it comes to dunking".

"Maybe I should do long jumps in the sand pit, jumps over boxes at higher speeds, this, that". How about just using a longer approach to ACTUAL DUNKS?!

ah, I thought he was wanting to long jump. But for sure, practicing the actual event of dunking is going to help out a lot more.

The long jumps will help the single leg jump a ton though but you still need to take it to the court to convert. Triple jumps will help the hell out of the speed youre able to approach with in the single leg jump just from getting insanely good at absorbing force and putting it back out. Just make sure you do plenty of actual dunking and bounding for max HEIGHT as well. Get the best of both worlds that way.

Hes got potential in those events if he wants to pursue them and compete unattached or something at a meet eventually.

Raptor · « **Reply #97 on:** July 01, 2011, 05:04:56 am »

Well he said, and I quote:

Quote

not only at lj but also in dunking. My 2 legged approaches are basically svj with one small drop step

So he definitely still cares about dunking.^^^

He pretends not to though. GOTCHA!

Anyway, what's annoying about Nightfly is that he has this idea that if he doesn't squat for 314234.2342 s he's magically going to become non-athletic. He really believes it's the squat that potentiates him and that without it he will jump 10 inches less in 1 day of non-squatting. This, in my opinion, has really wrecked his reactivity and not only that (although not so dramatically) - he should focus much more on reactive stuff and stay away from squatting for a while. Make his body understand and use the tendons more at this point where everything is strength-driven.

He should maybe work out to a "speed" daily max in the squat (as soon as the speed of the next set/weight is visibly slower than the set before stop immediately) and then do plyos. Stay away from grinding squats and get reactive. At his strength levels (400x5 half squat at 185 lbs bodyweight) he should REALLY focus on plyos.

What I propose is this:

Squat: 50x5, 80x3, 100x3, 120x1, 130x1 (speed is visibly slower than in the 120 kg set, stop) <--- very low volumes
Plyos/Power workout/Go dunk.

Nightfly · « **Reply #98 on:** July 02, 2011, 05:24:19 am »

F@#% dunking. I'm already doing low volumes on squat. I'll try to improve my long approaches in long jumps so i can long jump beter

D4 · « **Reply #99 on:** July 22, 2011, 03:52:05 pm »

Hey Lance, just a quick question about single leg bounding. Assuming later on, I get pretty good at all 3 variations, like I can do 10 consecutive bounds of each without much problem. At this stage, would you advise "combining" all 3 variations, as in on each bound go for max height distance AND speed? Or does that not work and should I just keep on doing all 3 variations?

LanceSTS · « **Reply #100 on:** July 22, 2011, 04:16:06 pm »

Quote from: Ineedtodunk on July 22, 2011, 03:52:05 pm

Hey Lance, just a quick question about single leg bounding. Assuming later on, I get pretty good at all 3 variations, like I can do 10 consecutive bounds of each without much problem. At this stage, would you advise "combining" all 3 variations, as in on each bound go for max height distance AND speed? Or does that not work and should I just keep on doing all 3 variations?

absolutely, once you are able to do each one of the variations fluently and in solid technique, you want to do some all out bounding for height/distance/speed combined. Its always good to include each variation though, you will never get as high as you get when you focus specifically on max height, and never get as far as you can get when you focus on max distance.

there is a more advanced progression to this workout that I used with some of the high level track and field athletes but I havent posted it because everyone will jump right into that without mastering the basics first. Once you are very good at bounding, there are some even higher intensity/ highly advanced bounding drills that can be extremely beneficial to single leg jumping athletes, but they would be a waste of time and dangerous before the first progressions are mastered.

Raptor · « **Reply #101 on:** July 22, 2011, 05:19:34 pm »

What about using boxes? Jumping and landing on the same leg on and off boxes would definitely be more intense.

LanceSTS · « **Reply #102 on:** July 22, 2011, 10:27:20 pm »

Quote from: Raptor on July 22, 2011, 05:19:34 pm

What about using boxes? Jumping and landing on the same leg on and off boxes would definitely be more intense.

jumping and landing off boxes HIGHER than youre capable of bounding would be more intense, and yes, there are some drop jumping variations that are very useful for the single leg jump. Overspeed, resisted, loaded, contrast sets, etc., all more advanced variations but not needed until bounding is mastered.

D4 · « **Reply #103 on:** July 23, 2011, 01:46:51 pm »

I'm finally starting to realize how great single leg bounding really is lol. It does a tremendous job training your body for force absorption, eccentric overload, eccentric/reactive strength, RFD, and even pure strength. I would say for a single leg jumper, single leg bounding is the #1 best plyometric exercise there is.

A single leg jumper can have a complete training routine with just 3 exercises in squat, bound, practice jump/dunk lol.

LanceSTS · « **Reply #104 on:** July 23, 2011, 07:39:33 pm »

Quote from: Ineedtodunk on July 23, 2011, 01:46:51 pm

I'm finally starting to realize how great single leg bounding really is lol. It does a tremendous job training your body for force absorption, eccentric overload, eccentric/reactive strength, RFD, and even pure strength. I would say for a single leg jumper, single leg bounding is the #1 best plyometric exercise there is.

yep.

Quote

A single leg jumper can have a complete training routine with just 3 exercises in squat, bound, practice jump/dunk lol.

For most the guys starting out trying to improve their single leg vertical jump that is a very good combination provided you added in a hip dominant glute and ham exercise, and a calf exercise.

Not necessarily true for everyone though. The best exercise for improving anything is the exercise that best improves what is holding the athlete back though. For some this could mean a bent leg 1 leg hyper, for others it could be a type of calf raise. Squats are good if done correctly for strengthening the entire muscular chain, but at higher levels of sport more specialization becomes more important to see continued improvements.

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Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS (Read 95902 times)

Nightfly

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LanceSTS

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Nightfly

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Raptor

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LanceSTS

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Raptor

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LanceSTS

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Raptor

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Nightfly

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D4

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LanceSTS

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Raptor

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LanceSTS

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D4

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LanceSTS

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