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bump, because i added old articles into this subforum.

Instant RFD Part III : High Frequency Squat

By: Andrew Darqui

adarqui@adarq.org

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In this small article I will demonstrate an EXPERIMENTAL method of stimulating performance results that last for days to weeks. The short term stimulation will result in an oscillation of peaks and valleys in performance. The peaks (or rebounds) will result in very high levels of performance. Just as effective as the peaks, the valleys will have you feeling like total crap. Depending on how long the high frequency squat routine is performed (2-4 weeks), further gains can then be realized for several weeks due to the effect of the highly concentrated loading block (high frequency squat block).

WHAT I WOULD DO DIFFERENTLY

Before actually going into my high frequency squatting experiment (HFSE), I would like to tell you what I would do differently. This is important, because even though HFSE was a complete success, it definitely had it’s drawbacks:

- Mostly up’s, hard to predict down’s. Due to the use of triples instead of singles, it was hard to predict exactly when I would rebound.

- Squatting DEEP and heavy nearly every day took it’s toll on my hips and back.

- My squat most often felt weak, yet my performance was soaring; again this is due to the triples. At times, even though my squat felt weak, it was still actually strong. This "weak" feeling seemed to be highly psychological at times.

I’ve been experimenting with a new high frequency routine with much better success. Not only has my performance increased, but my squat has gone up with extremely low volume & no direct focus on it. I will go over this routine in a future article, but briefly this is what I am doing:

- DAY-1: Above parallel squat singles using close stance COMPLEXED with explosive/ballistic exercises - full recovery.

- DAY-2: Barbell lunge OR barbell stepup singles COMPLEXED with explosive/ballistic exercises - fully recovery.

- REPEAT UNTIL NEED FOR REST DAY

The above parallel squat singles with close stance/neutral-feet hits my hamstrings/quads very hard. The barbell lunges/stepups are used to target the glutes & hamstrings with emphasis on unilateral hip extension. Back, knees, and hip feel much better on this routine. I may only perform 1-3 max or near max singles in a session, so the volume is very low.

HIGH FREQUENCY SQUAT EXPERIMENT

This was an experiment to see how my body would react to high frequency squatting (approx 5 days per week). The idea behind this experiment was simply; if i could become adapted to squatting relatively high loads nearly every day, then just like Pavlov’s dog begins to salivate at the sound of a bell, my body would begin to salivate (ew) at the thought of training. Instead, my body’s salivation (ew) is analogous to increased neural arousal & increased force production.

Halfway through this month long experiment I became very irritable. Just the thought of squatting & the upcoming training session would send surges of adrenaline throughout my body. Squatting heavy 21 times in 30 days will do this to you. To my surprised, i recorded 10 personal bests in a 30 day period. These PB’s ranged from running verticals, depth jumps, broad jumps, drop step verticals, and squat. I knew something was happening to me when I felt my warmups change. Performing my normal active-dynamic warmup seemed very springy, with effortless power. This power was expressing itself reflexively, without conscious effort. My warmup jumps also increased; normal warmup jumps were 2-3 inches higher. My squat had its ups and downs. Some days it would feel horrible, yet I would PR on a jump. Some days I would put up loads that were once difficult - very easily. By the end of the high frequency squat routine my jumping, sprinting, and squat was at it’s best levels ever.

The aches and soreness I expected to get from this routine were also a surprise. The initial first week had me feeling sore, achy, and tendonitis-like symptoms in my knees. After that first week was over, I felt very good for the rest of the month. One symptom that did arise was an ache in my right hip. Deep squatting with my build tends to hit my hips and low back pretty hard. Usually it’s very minor, but the high frequency squat really exacerbated this issue.

THE ROUTINE

There were only a few guidelines to my high frequency squat routine:

- Push my squat to the limit when i felt very good

- Go heavy but not max at all other times, but not heavy enough to cause further drain

- Jump for PR’s off different approaches or depth jumps prior to a rest day

- Jump for PR’s in running vertical jump after a rest day

- take additional rest days if I absolutely had too

So that’s it, very simple. No percentages. No true structure. This is how the routine evolved:

Sunday: warmup, try and PR on running jump, squat for submax triple, RFI/HOPS

Monday: warmup, hops, squat for submax triple, RFI/HOPS/REVERSE HYPER

Tuesday: warmup, try and PR on 1-or-2 step approach jump or depth jump from 18”-24”, squat for submax triple, RFI/HOPS

Wednesday: REST

Thursday: warmup, try and PR on 1-or-2 step approach jump or depth jump from 18”-24”, squat for max triple or single, RFI/HOPS

Friday: warmup, hops, squat for submax triple, RFI/HOPS/REVERSE HYPER

Saturday: REST

Anything in that routine could have changed based on how I felt that day, but generally that’s the structure my routine fell in to.

DATA FROM HFSE

Squatting During HFSE:

02/25/2009: 245 x 1

02/26/2009: 225 x 4

02/27/2009: 225 x 5

03/01/2009: 185 x 10 (dont do this)

03/02/2009: 185 x 10 (dont do this)

03/03/2009: 245 x 3

03/05/2009: 255 x 2

03/06/2009: 225 x 3

03/08/2009: 235 x 3

03/09/2009: 235 x 3

03/10/2009: 235 x 3

03/12/2009: 245x3 , 265x1

03/13/2009: 235 x 3

03/15/2009: 245 x 3

03/16/2009: 225 x 3

03/17/2009: 205 + 80 chain x 3, 225 + 80 chain x 1

03/19/2009: 225 + 80 chain x 3

03/20/2009: *PR* 280 x 1 *PR*

03-22/2009: 205 + 80 chain x 3

03/23/2009: 205 + 80 chain x 3

03/24/2009: CLOSE STANCE 245 x 3

03/27/2009: *PR* 285 x 1 *PR*

Various Jumping PR’s during HFSE:

02/27/2009 : 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0

03/01/2009 : 2 step lead in RVJ PR: 130" touch  : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email

03/02/2009 : broad jump PR 99"

03/08/2009 : 132” vertec RVJ touch : PR  : http://www.youtube.com/watch?v=933pde0SvTM

03/10/2009 : 18" dj's, TIED PR, but tied it 3x. 3x10 hitting 124" each set.

03/13/2009 : 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : http://www.youtube.com/watch?v=qgdfklVEUHk

03/15/2009 : full run up RVJ PR: 132.5" : http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg

03/24/2009 : PR 18" DJ. 126" touch : http://www.youtube.com/watch?v=0efalqyxhRM

CLOSING

This experiment was a complete success in my opinion. In the strength & conditioning industry you often hear things such as:

“Only squat 1-2x/week.”

“You need more rest.”

“That’s overtraining!”

Being able to achieve significant PR’s while squatting 21 times in 30 days is just proof that traditional & conservatives views of performance enhancement are not the end-all-be-all. By most people’s accounts, such a routine should have left me completely drained, overtrained, injured, and less powerful. These same people might say that in order to receive the benefits of such a routine, I would have to deload for a month or so for the concentrated strength work to yield a positive effect on my performance. This obviously IS NOT the case. By significantly increasing your work capacity, performance training can be taken to new levels; High frequency routines & the use of shock can then be applied rather safely, but with any very intense training system they do carry their risks regardless of your preparedness.

High frequency routines are very rare in the industry. This is understandable since many strength & conditioning coaches must apply a level of caution with their athlete’s. With that said, I refuse to believe that the human body is so weak that It can somehow practice sport at high intensity day in and day out, yet only strength train a certain movement 1-2x/week.

When mental limitations are created, they become a reality.

Instant RFD Part I : Effective Stimulation For Days

By: Andrew Darqui

adarqui@adarq.org

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In this small article I will demonstrate an effective advanced method of stimulating instant performance results that last up to a few days.


 Before I go on, it would not be fair to explain any of this without pointing you towards one of the best sources of information I have ever read: “ SUPERMETHODS OF SPECIAL PHYSICAL PREPARATION FOR THE HIGH CLASS ATHLETE” By Yuri Verkhoshansky. Most of the information in these series of articles are derived from my own experimentation & implementation of the concepts detailed in SUPERMETHODS. If you would like a comprehensive discussion of shock and stim, refer to SUPERMETHODS. You can find this publication at www.verkhoshansky.com.


 The most effective stimulation methods I have utilized are:

 - High volume + high intensity depth jumps
 - High volume + low - moderate intensity depth jumps
 - High intensity + low volume squatting
 - High frequency + [moderate - high intensity] low volume squatting (also barbell squatting/lunges/stepups)
 - High doses of caffeine (Instant stim)
 - ISO extension stim / Squat stim (Instant stim)


 This article covers high volume depth jumps of low to moderate, or high intensity. The sections are as follows:

 1. What do I mean by stimulation?
 2. What is a depth jump?
 3. Immediate results: Real life examples
 4. Concerns & risks
 5. Closing


 If you already know what depth jumps and stim/potentiation are, just skip to section 3.





1. WHAT DO I MEAN BY STIMULATION?

 We all know that practice & competition environments differ greatly. On the big stage, pretty much everyone gets nervous. Getting nervous is the key here - it simply means your nervous system is becoming highly excitable. A highly excitable nervous system can produce greater force at a faster rate (RFD), produce faster unloaded movements and react faster to various stimuli; in other words - the nervous system is now firing optimally for athletic performance.

 One of the keys to improving athletic performance is to tap into this nervous system excitability during various training sessions or prior to peaking for a specific event. There are instant and latent stimulation methods.


 Instant stimulation methods include:

 - Psyching up for training (yelling/cursing/music/intense focus)
 - Utilizing stimulants such as caffeine/smelling salts
 - Training in a dedicated/motivated/intense environment
 - Using weights or advanced exercises to stimulate instant gains in performance of another exercise (Refer to SUPERMETHODS for a detailed description).


 The actual STIM METHOD could be as simple as performing heavy lifts near maximum, resting for a certain period of time, then performing explosive exercises (jump squat) or ballistic movements (jumps and sprints). An example here could be performing heavy squats singles, resting, and then performing jumps squats or moderate intensity depth jumps.

 This article demonstrates a form of latent stimulation, also known as supercompensation. Simply; What you do on day 1 helps to significantly enhance what you do on day 3 or 4. In this example; day 1 consists of a very intense training session in which the body’s systems are stressed maximally. On day 2 or even perhaps day 3, performance could well in fact be completely horrible. On day 4 performance should reach levels beyond that of day 1 because of how the body adapts to such intense stimuli.


 Depth jumps and intense squat sessions are the most effective way at producing these results. These exercises have their own unique differences in how they achieve this stimulation. From experience;

 - Heavy squat stim sessions have you feeling animal-like on day 3-4. Jumps and sprints might feel a little more “muscled” than
 normal. The number of quality repetitions (such as jumps) seems to die out somewhat fast after reaching a peak.

 - Intense depth jump sessions have you feeling somewhat normal on day 3-4. Jumps and sprints feel more effortless. The number
 of quality repetitions (such as jumps) seems to be greater.

 Regardless, the results of each method improves performance. Athletes who are naturally stronger (small explosive strength deficit) might get more benefit from the depth jump session. Athletes who are naturally more reactive (large explosive strength deficit) might get more benefit from the squat sessions. It is not set in stone - both types of athletes may benefit just as much from either method.





2. WHAT IS A DEPTH JUMP?

 The video below is an example of a depth jump:

A depth jump is a specific exercise to overload an athletes nervous system & musculoskeletal system. Instead of using typical external resistance such as weights,  you use kinetic energy of your body during freefall. The higher the box - the more kinetic energy you accumulate during freefall. Upon landing, a very sharp development of muscular tension occurs due to the instantaneous landing. This instantaneous landing causes a surge of impulses which promotes a faster and more poweful switching of eccentric to concentric work [Verkhoshansky].


 This surge of impulses during the switch from eccentric to concentric work is where the positive adaptations take place. Improving the force developed & improving elastic energy utilization during this switch directly improves performance. Interestingly, the use of depth jumps from boxes higher than 30" has been used to develop maximal strength via explosive strength increases.


 The type of tension one is exposed to during a depth jump is much different than that of barbells. The most important difference is how muscle is recruited. In a traditional barbell lift, muscle is recruited voluntarily. However, in a depth jump, the muscle recruited upon landing is forced. This forced recruitment is very effective at teaching the body how to develop large forces incredibly fast.


To perform a proper depth jump, a few key concepts must be used:

 - Before stepping off the box, one must visualize that of achieving the highest jump height possible. Contrary to popular belief, do not focus on getting off the ground as fast as possible, this reduces force production.

 - Take a few deep breaths. Take one leg off the box, point toes up (dorsiflex), and bring the hands together. Inhale one more deep breath and hold it (to protect the spine and “stay tight”). Drop off the box while looking straight ahead.

 - Try and time the arm swing properly as you land (landing must be on the mid-foot, never landing directly on the heel, it is ok however if the heel eventually makes contact with the ground). Upon landing, one’s arms must be very near or at the “ready position”. To achieve this - start your arm swing downward as you’re in freefall. As you hit the ground, your arms should now be at the ready position, ready for you to spring back upward. Eventually this will become a reflex. If you are having problems with the timing, just focus on getting the arms back before you land.

 - Produce very forceful arm swing with nearly straight arms, jump as high as you can forcefully pushing your toes through the ground, and then reach as high as possible. At this point, it is natural for you to exhale the breathe you were holding.


What you do in between reps & sets is also important:

 - In between reps, use relaxed breathing. Keep focusing on obtaining maximum jump height. Run a few of the previous concepts through your mind; such as pushing the toes through the ground and forcefully swinging the arms up.

 - In between reps, perform light shaking of the arms and feet in a relaxed manner.

 - In between sets, try not to think about much. Utilize light dynamic stretching exercises such as leg swings. arm swings, light torso rotations, and light toe hops.



3. IMMEDIATE RESULTS: REAL LIFE EXAMPLES

 Below I will illustrate how effective high volume depth jumps are at improving rate-force development in only one session. Each graph illustrates a slightly different implementation of the utilization of depth jumps for significant short-term supercompensation in four different athletes. These examples occurred in trained athletes who have been utilizing depth jumps in low volume and varying intensities prior to these sessions (in conjunction with other jump variations and sprints); this is important because it rules out the complaint that the athletes simply improved immediately because of lack of familiarity with depth jumps. No other training was done during these sessions or the rest days that followed.

 The protocols of the graphs below are as follows:

 A. Two sessions, 4 sets of 10 depth jumps from a 30” box. Five minutes rest between sets, 30 seconds rest between reps.
 B. Two sessions, 4 sets of 5 depth jumps from a 18” box. Five minutes rest between sets, 30 seconds rest between reps.
 C. Two sessions, 4 sets of 5 depth jumps from a 24” box. Five minutes rest between sets, 30 seconds rest between reps.
 D. Three sessions, 4 sets of 5 depth jumps from a 30” box. Five minutes rest between sets, 30 seconds rest between reps.

 The lines in each graph refer to each jump, plotted, for each set. The red line refers to DAY-1. The green line refers to DAY-2 (where the supercompensation occurs). The blue line (in graph 4) refers to DAY-3. Each day (session) is separated by two complete rest days (DAY-1, rest, rest, DAY-2).

What you should grasp from the graphs above, is that depth jumps in a session by themself can be a very effect "PR-breaker". There is also no need to rush into 4x10 shock, considering that 4x5 works quite well.

For people who have never done depth jumps, it is essential that they start out on 12" boxes. If after a few sessions it feels too easy, then perform a depth jump test to figure out the correct box height. Finding out the correct box height can be found in RJ's Reactivity Series Part 1. Performing this test will result in your maximum box height (MBH).

Once the MBH is known, training submaximally becomes safer. Anyone can implement low-box depth jumps, any time of the year. It is a simple non-magical movement. It is best to keep a decent level of efficiency at this movement if you plan on experimenting with more intense box heights (MBH). An athlete should never just jump right into a program that utilizes their MBH without proper progressive preparation.

Examples of low box heights based on MBH:

MBH=30+" box: <= 18" box for low intensity DJ

MBH=24" box: <= 12" box for low intensity DJ

MBH18" box: <= 6" box for low intensity DJ

Performing depth jumps at low intensity really targets the lower leg (calfs/achilles/feet). These improvements are noticed very quickly, but unfortunately can disappear just as quickly. Maintenance work with low box depth jumps can then become a good way to keep that new-found springyness. The most effective protocols I have used for low box depth jumps are 2x5-10.

As for high intensity depth jumps, the best protocols I've used are 3x3 and 4x2. Progressing into these rep ranges before attempting higher volume shock is absolutely essential. A progression of 3 to 4 weeks is necessary to reduce the risk of injury.

Experimenting with high volume shock should only be done at pre-planned times throughout the year, after a proper progression. For implementation of true shock, see Verkhoshansky's forum at www.verkhoshansky.com. Performing high volume shock with a 4x5 protocol drastically reduces injury risk while maintaining an effective stimulus. Unlike all of the other protocols, high volume shock should be the only training stimulus in your program. If you plan on implementing 4x5 from MBH, realize that there is to be no lifting and that shock alone will provide all of the needed training stimulus. Depending on your work capacity, there can be one or two active recovery rest days between each shock session. I personally would not exceed six sessions (4x5 from MBH) in 2-2.5 weeks.

4. CONCERNS AND RISKS

 This is just an informative article on my implementations of shock. Care must be taken with every exercise, but especially if that exercise is a high intensity depth jump. If proper care & progression is not taken, injury can be the result.



5. CLOSING

 As an athlete, learning to get the most out of your body on demand is a very powerful tool. Not every session can be at peak level, but for those sessions or events that require peak performance, there are methods that can be utilized. The intensity of these methods do not come without risk. For those willing to take the time to prepare their bodies for such methods, greater results in athletic performance can be obtained.

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6. REFERENCES

“SUPERMETHODS OF SPECIAL PHYSICAL PREPARATION FOR THE HIGH CLASS ATHLETE”.    Yuri Verkhoshansky.   SSTM of March 2007.   www.verkhoshansky.com

02/11/2010: Single Leg Jumper's Toolbox: Part 1, 2, & 3

By: Andrew Darqui


 

Table of Contents

1. Intro

2. Part 1: Overview

   SLRVJ Movement Efficiency

   Weight Training Experience Level

   SLRVJ Technique

3. Part 2: Exercises

   Movement Efficiency Exercises

   Strength Exercises

4. Part 3: Training

   Organizing Training Sessions

   The Focus Of Training

   Training Blocks

   Mixing double & single leg jumping

   STIM for Intermediate & Advanced Athletes

   Body Composition

   Core

   Flexibility

   Takeoff Angle

INTRO

Ever so often, the topic of increasing single leg running vertical jumping (SLRVJ) ability comes up. The advice given by others seems to lean towards plyometric dominated routines, with less emphasis given to weightlifting. To me, this overemphasis on "plyometric" training is just the typical useless strength & conditioning regurgitation. On the same note, if I see another person recommend smolov or starting strength to someone who wants to improve single leg jumping, my brain is going to implode.

In this 3-part article, I will provide a framework for improving single leg running vertical jump. In part 1, I'm just going to outline what exercises are important depending on your experience level. Part 2 will provide general details on each exercise. Part 3 will provide various routines & training ideologies.

Stay tuned for part 4, because I will provide actual templates for those who have problems following this huge article. However, there should be no problem following this article. The templates will include general program layouts for beginner/intermediate/and advanced athletes.

PART 1: OVERVIEW

SLRVJ performance gains depend on a few things:

• Improving efficiency with SLRVJ itself
• Improving muscular strength in the ankles, calves, quads, glutes, and hamstrings
• Improving the ability to overload various movements that transfer to SLRVJ (for example: bounds or heavy stepups)
• Improving core strength, especially with stabilization exercises (core plank variations)
• Improving arm swing by increasing shoulder power
• Improving body composition
• Experiencing the most significant gains in periods of high intensity and low volume training (re: peaking @ this blog entry)

Training for single leg jumping depends on a few things:

SLRVJ Movement Efficiency:

• Poor (LEVEL-1)
• Good (LEVEL-2)
• Advanced (LEVEL-3)

Weight Training Experience Level:

• Beginner
• Intermediate
• Advanced

As usual in performance enhancement, training will depend on which categories you fall into.

PART 1(A): SLRVJ Movement Efficiency

Movement efficiency refers to how coordinated a movement is, particularly SLRVJ in this case. Explosive/reactive training will be guided depending on the level of movement efficiency. For example, performing truly plyometric movements with poor movement efficiency is risky and ineffective.

Judging SLRVJ movement efficiency is more of a "does it look good" approach. Bounding tests & SLRVJ jump height could be used to place an individual into a certain category, but this can fail in the case where someone has great movement efficiency yet lacks a decent amount of strength (basketball player example). So for that reason, I will use other observations to categorize SLRVJ movement efficiency.

Poor (LEVEL-1)

• Little to no experience with SLRVJ's
• Joints collapsing during plant & takeoff, for example; ankle, knee, or hip collapse
• Plant, arm swing, and takeoff do not look fluid (one motion)
• Unable to accelerate aggressively into a 3-step jump, without getting too much horizontal displacement. Jump angle <= 60-65 degrees.

Good (LEVEL-2)

• Moderate to great experience with SLRVJ's
• No obvious collapsing at the joints during plant & takeoff
• Plant, arm swing, and takeoff look fluid
• Able to accelerate aggressively into a 3-step jump, without getting too much horizontal displacement. Jump angle > 60-65 degrees.
• Unable to accelerate aggressively into a 5-step jump, without getting too much horizontal displacement. Jump angle <= 60-65 degrees.
• Unable to proficiently perform single leg bounding

Advanced (LEVEL-3)

• Great experience with SLRVJ's
• No obvious collapsing at the joints during plant & takeoff
• Plant, arm swing, and take off are very fluid
• Able to accelerate aggressively into a 5-step jump, without getting too much horizontal displacement. Jump angle > 60-65 degrees.
• Proficiency in single leg bounding

Now that you know where you stand movement-efficiency wise, you don't have to spend your time with exercises that are too far above or below your experience level.

Explosive exercises for SLRVJ based on movement efficiency level

Explosive exercises for LEVEL-1

- Should not perform exercises in the LEVEL-2 or LEVEL-3 brackets before progressing properly.

- Athletes in this bracket should ONLY do these exercises.

PRIMARY EXERCISES:

• Single leg running vertical jumps should make up the majority of your explosive training
• SLRVJ's from 1 step, 2 step, 3 step, and 'normal' (how you normally do them). Emphasizing 60-65 degree takeoff angle (vertical emphasis).

SECONDARY EXERCISES:

• Power skips

ASSISTANCE EXERCISES:

• [Force absorption]: Paused quick lunges
• [Force absorption]: Paused single leg lateral jumps
• [Reactivity]: Quick lunges

ANKLE ASSISTANCE EXERCISES:

• [Reactivity]: Double leg RFI line hops (lateral, linear)
• [Reactivity]: Double leg lateral barrier jumps (rebounding). An imaginary barrier could be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.

Explosive exercises for LEVEL-2

- Athletes in this bracket can perform exercises / progressions from the LEVEL-1 bracket, but should not perform LEVEL-3 exercises without proper progression.

- Bounding should be progressed slowly, over a period of months in most cases, emphasizing knee drive and a cyclic motion of the heel under the butt in a sprint-like motion. If you aren't experienced with bounding, it's essential to start off slow and work on proper arm drive / hip drive / leg turnover. Hurdles with ropes are one of the best tools for teaching single leg bounding, as you are forced to drive the hip up and cycle the leg over the rope.

PRIMARY EXERCISES:

• SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).

SECONDARY EXERCISES:

• [Force absorption + Reactivity]: Alternate leg bounding progression (LRLR...).
• [Force absorption + Reactivity]: Single leg bounding progression (LLRR, LLLRRR, LLLL..., RRRRR...)

ASSISTANCE EXERCISES:

• [Force absorption]: Vertical Jump to split squat landings
• [Reactivity]: Weighted quick lunges
• [Explosive strength]: Single leg box jumps / hurdle jumps (single response)

ANKLE ASSISTANCE EXERCISES:

• [Reactivity]: Single leg RFI line hops (lateral, linear, multi-directional)
• [Reactivity]: Weighted single leg RFI line hops (lateral, linear, multi-directional)
• [Reactivity]: LOW-ROPE Single leg lateral barrier jumps (rebounding). An Imaginary barrier could be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.

Explosive exercises for LEVEL-3

- Athletes in this bracket can do any exercise (LEVEL-1, LEVEL-2 & LEVEL-3 brackets).

PRIMARY EXERCISES:

• SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).

SECONDARY EXERCISES:

• [Force absorption + Reactivity]: Max effort alternate leg bounds (LRLR...)
• [Force absorption + Reactivity]: Max effort single leg bounds (LLRR, LLLRRR, LLL...., RRRRR...)
• [Force absorption + Reactivity]: Max effort weighted single leg bounds

ASSISTANCE EXERCISES:

• [Force absorption]: ADA split squat landings
• [Force absorption + Reactivity]: Single leg box jumps (multi response)
• [Explosive strength]: Explosive weighted rebounding lunge jumps
• [Reactivity]: Single leg lateral barrier jumps (rebounding). An imaginary barrier can be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.

Med ball throws

• Can be used by any experience level
• Consists of overhead throw, scoop toss, scoop throws, etc.

PART 1(B): Weight Training Experience Level

As far as weight training exercises go, you won't really find anything fancy in this section. Instead, you'll find simple weight training exercises that transfer very well to single leg jumping, that is, they strengthen the muscles & movements involved in SLRVJ's. Although bilateral strength exercises are very important to single leg jumpers, the primary emphasis should be on improving strength using unilateral exercises.

Quick note about olympic lifts: Olympic lifts (snatch, clean & jerk) and their assistance lifts (power clean, power snatch, hang clean, hang snatch) can be very effective at improving explosive strength. However, it is not something I recommend, because these lifts usually need quite a bit of coaching. It is rare to find people who are self taught in the oly's (olympic lifts) who have proper technique. Performing oly's with crap form is just a waste of time, their are safer & more effective alternatives. If you are proficient with oly's, feel free to add them to the list of exercises in the PRIMARY ASSISTANCE category.

Strength Exercises: Beginner

MAIN EXERCISES:

• DB Walking Lunges
• DB 18" Stepups

PRIMARY ASSISTANCE EXERCISES:

• BB Squat

SECONDARY ASSISTANCE EXERCISES:

• Single & Double leg glute bridges
• Reverse hypers
• Peterson stepups
• Calf raises

Strength Exercises: Intermediate

MAIN EXERCISES:

• BB/DB Walking Lunges
• BB Squat
• DB 18" Stepups

PRIMARY ASSISTANCE EXERCISES:

• DB 24" Stepups
• GHR Bench or Poor Man's GHR's
• REA Squat

SECONDARY ASSISTANCE EXERCISES:

• SL elevated glute bridges
• Calf raises

Strength Exercises: Advanced

MAIN EXERCISES:

• BB Walking Lunges
• BB 1/2 - 1/4 Squat
• BB 12" Stepups

ASSISTANCE EXERCISES:

• ANYTHING FROM INTERMEDIATE/BEGINNER ASSISTANCE

General Upperbody Exercises:

- This can either be extensive or very minimal. At the very least, a few bodyweight exercises should be performed, adding weight, sets, or reps as you progress. Listed below are two types of exercises: push & pull. Using just these exercises, significant strength can be gained without the need for more advanced dumbell and barbell exercises. The only requirement is that, eventually intensity be added to the bodyweight exercises.

• Variations of pullups and Chinups
• Variations of pushups and dips

PART 1(C): SLRVJ Technique

I rarely teach form on VJ, SLRVJ, or DLRVJ. Instead, I believe that improving strength will naturally improve form. Strength is improved by progressing the movement efficiency exercises & the weightlifting exercises. For example, one may coach you to change your SLRVJ form in a certain way. For the most part, in order for this new form to be utilized, a huge amount of sub-maximal reps must be performed. In the end, this new form may or may not result in improved performance. Consciously changing your form during a maximal SLRVJ is impossible, because for it to be a maximal attempt, there can't exist conscious interference in such a high speed movement. Instead, you want everything to be pre-programmed & reflexive.

Strengthening the correct muscle groups, strengthening positions, mastering new movements, and continuing to jump maximally will lead to improved form. For example, improving strength may allow you to aggressively run up from a 5 step approach, as opposed to a 3 step approach. This new strength may also allow you to plant your leg further out, or further back. Regardless of what adaptations your body makes, they will be none other than positive if you progress the movement efficiency exercises & strength exercises.
 
I'll use eddie as an example. Some High Jump coaches may advise him to plant his foot further back. When eddie first started training, his foot did plant further back. As he got stronger, his best jumps came when he planted his leg way out in front of his body. His body just adjusted, and thus was able to handle a new and improved position that resulted to inches gained on his SLRVJ. The only thing that was conscious, was aggressively accelerating into the run up and powerful armswing, but these were cues we used pre-jump.

Below are 3 jumps from eddie. Click the thumbnails underneath the pictures to see how long his lead-in step is, where he plants his foot, etc. By no means try and consciously change your form. Eddie improved his strength immensely, through consistent hard work. The slight changes in his SLRVJ happened naturally as a result of increased strength.

 

PART 2: EXERCISES

Below are some links to the exercises listed. Some are not listed, because I have deleted some of my old footage. I'll try to get everything linked eventually. I can't be arsed listing out the "rep ranges" for each exercise, because they depend on the block, athlete, goal, etc. To spare my sanity, if you have a question about an exercise, post it.

Explosive exercises for POOR (LEVEL-1) movement efficiency

1. PRIMARY EXERCISES

   Single leg running vertical jumps (SLRVJ's)

2. SECONDARY EXERCISES

   Power Skips

3. ASSISTANCE EXERCISES

   Paused quick lunges

   Paused single leg lateral jumps

   Quick lunges (rebounding)

4. ANKLE ASSISTANCE EXERCISES

   Double leg RFI line hops (lateral, linear)  Another-angle

   Double leg lateral barrier jumps (rebounding). *CAUTION*

Explosive exercises for GOOD (LEVEL-2) movement efficiency

1. PRIMARY EXERCISES

   SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).

2. SECONDARY EXERCISES

   Alternate leg bounding progression (LRLR...)

   Single leg bounding progression (LLRR, LLLRRR, LLLL..., RRRRR...)

   • Light single leg hops (cycling leg)
   • Singl leg stride hops
   • Single leg alternate bound
   • Multi response hurdle leaps

3. ASSISTANCE EXERCISES

   Vertical Jump to split squat landings

   Weighted quick lunges

   Single leg box jumps / hurdle jumps (single response)

4. ANKLE ASSISTANCE EXERCISES

   Single leg RFI line hops (lateral, linear, multi-directional)

   Weighted single leg RFI line hops (lateral, linear, multi-directional)

   Single leg lateral barrier jumps (rebounding). *CAUTION*

Explosive exercises for ADVANCED (LEVEL-3) movement efficiency

1. PRIMARY EXERCISES

   SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).

2. SECONDARY EXERCISES

   Max effort alternate leg bounds (LRLR...)

   Max effort single leg bounds (LLRR, LLLRRR, LLL...., RRRRR...) : #1 #2

   Max effort weighted single leg bounds

3. ASSISTANCE EXERCISES

   Paused quick lunges

   ADA split squat landings

   Single leg box jumps (multi response)

   Explosive weighted rebounding lunge jumps

Strength exercises for BEGINNER

1. MAIN EXERCISES

   DB Walking Lunges

   DB 18 inch Stepups

2. PRIMARY ASSISTANCE EXERCISES

   Half squat here

   BB Squat

3. SECONDARY ASSISTANCE EXERCISES

   Single Leg Glute Bridge

   Double Leg Glute Bridge

   Reverse Hypers

   Peterson Stepup #2

   Calf Raises

Strength exercises for INTERMEDIATE

1. MAIN EXERCISES

   BB/DB Walking Lunges

   BB Squat

   DB 18 inch Stepups

2. PRIMARY ASSISTANCE EXERCISES

   DB 24 inch Stepups

   Glute Ham Bench OR Poor Man's GHR's

   REA Squat

3. SECONDARY ASSISTANCE EXERCISES

   SL elevated glute bridges

   DB or BB Calf Raises

Strength exercises for ADVANCED

1. MAIN EXERCISES

   BB Walking Lunge

   BB Half Squat OR BB Quarter Squat

   BB 12 inch Stepup

2. ASSISTANCE EXERCISES

   ANYTHING FROM INTERMEDIATE/BEGINNER ASSISTANCE

PART 3: TRAINING

Organizing Training
There's a few ways I like to organize training for SLRVJ:

Emphasis on primary movement efficiency exercise WITH strength training:

• Warmup
• movement efficiency exercise: PRIMARY MAIN: 1 exercise: Build up into max effort SLRVJ's until drop off
• OPTIONAL: med ball throws
• movement efficiency exercise: PRIMARY ASSISTANCE: 1 exercise
• movement efficiency exercise: ANKLE ASSISTANCE: 1 exercise
• max strength exercise: MAIN: 1 exercise
• assistance exercise: PRIMARY ASSISTANCE: 1 exercise
• assistance exercise: SECONDARY ASSISTANCE: 1-3 exercises, done quickly
• Core

Emphasis on secondary movement efficiency exercise WITH strength training:

• Warmup
• movement efficiency exercise: SECONDARY MAIN: 1 exercises: bounds / skips
• OPTIONAL: med ball throws
• movement efficiency exercise: PRIMARY ASSISTANCE: 1 exercise
• movement efficiency exercise: ANKLE ASSISTANCE: 1 exercise
• max strength exercise: MAIN: 1 exercise
• assistance exercise: PRIMARY ASSISTANCE: 1 exercise
• assistance exercise: SECONDARY ASSISTANCE: 1-3 exercises, done quickly
• Core

Emphasis on strength training WITH (primary or secondary) movement efficiency exercise:

• Warmup
• OPTIONAL: med ball throws
• movement efficiency exercise: PRIMARY MAIN OR SECONDARY MAIN: 1 exercise: SLRVJ's or bounds / skips
• movement efficiency exercise: ANKLE ASSISTANCE: 1 exercise
• max strength exercise: MAIN: 1-2 exercise
• assistance exercise: PRIMARY ASSISTANCE: 1-2 exercise
• assistance exercise: SECONDARY ASSISTANCE: 1-3 exercises, done quickly
• Core

Emphasis on movement efficiency exercises:

• Warmup
• movement efficiency exercise: PRIMARY MAIN OR SECONDARY MAIN: 1 exercise: SLRVJ's or bounds / skips
• movement efficiency exercise: PRIMARY ASSISTANCE: 1 exercise
• movement efficiency exercise: ANKLE ASSISTANCE: 1 exercise
• OPTIONAL: med ball throws
• OPTIONAL: core

Emphasis on Next-session STIM (advanced weight training experience):

• Warmup
• movement efficiency exercise: PRIMARY MAIN OR SECONDARY MAIN: 1 exercise: SLRVJ's or bounds / skips
• max strength exercise: MAIN: USING MSEM APPROACH: 1 exercise
• OPTIONAL: med ball throws
• OPTIONAL: core

Emphasis on Per-session STIM (advanced weight training experience):

• Warmup
• movement efficiency exercise: PRIMARY MAIN: 1 exercise: SLRVJ's
• STIM COMPLEX (described below)
• OPTIONAL: core

The focus of training

Since the concepts of my Progressive Overload blog entry apply here, I won't go into too much detail.

Training for SLRVJ should be split up into 2 phases:

• Building work capacity
• Peaking

In the first phase, work capacity is built. This requires exposing the body to progressively higher volumes of training. These phases should be performed in the off-season, where skill work can suffer from the fatigue caused by this phase. Though skill work may suffer, it would not be a good idea to neglect it. Doing so will make transitioning into peaking much less effective.

Finally, a peaking phase is performed. Volume is gradually reduced, while intensity progressively increases. Here, frequency of training becomes important. Whether frequency is increased or decreased depends on the athlete, but the goal of doing so remains the same: To enhance CNS stimulation, reduce fatigue, perform jumps & plyos at the highest level, increase maximal strength, and increase explosive strength.
 

Training Blocks

Here are a few scenarios based on weightlifting experience:

Beginner Weight Training:

• Acquisition phase: 8 weeks, 3-4 sets of 8-12 reps, ~2-3 sessions per week
• Strength phase: 4 weeks, 3 sets of 6 reps, ~2-3 sessions per week
• Power phase: 4 weeks, 2 sets of 6 reps, ~1-2 sessions per week

Intermediate / Advanced Weight Training:

• Building work capacity phase: 4-8 weeks, 3-4 sets of 8-12 reps, ~3 sessions per week
• Strength phase: 4-8 weeks, 3-4 sets of 5 reps, ~2-3 sessions per week
• Power phase: 4 weeks, 3-4 sets of 1-3 reps, ~2-3 sessions per week

Intermediate / Advanced Weight Training, Using ratios: [hypertrophy:strength:MSEM] x N-ROTATIONS

• Building work capacity phase: [3:1:1] x 3
• Transition: [2:1:1] x 3
• Neutral: [1:1:1] x 2
• Power block: [1:2:1] x 3
• Peaking: [0:1:3] x 2

I'm not going to go into much more detail on program structure, because honestly, there's too many factors to take into account, such as work schedule, recovery, stressors, sports, etc. These were just some general examples.

Mixing double & single leg jumping

When it comes to the movement efficiency portion of the SLRVJ workout, it's not a good idea to perform intense double leg jumps prior to max effort SLRVJ's. For example, in a SLRVJ session, preceding SLRVJ's with double leg RVJ's, double leg bounds, or double leg depth jumps can cause the SLRVJ's to suffer - the CNS can go haywire.

If the emphasis is on single leg RVJ's (PRIMARY) or bound variations (SECONDARY):

• Don't precede SLRVJ training with max effort double leg movements (jumps or plyometrics)

If the emphasis is on double leg RVJ' (DLRVJ's):

• Don't precede DLRVJ training with max effort SLRVJ's.
• Variations of single leg bounding can be performed prior to DLRVJ's.

If the emphasis is on sprinting:

• Sprinting, but not to dropoff, can precede SLRVJ training

Templates for combined DLRVJ/SLRVJ training will be given in part 4.

STIM for Intermediate & Advanced Athletes

During a peaking block, one of the best ways to improve SLRVJ (or any VJ/RVJ for that matter), is to make use of STIM methods. Since SLRVJ can shut down very quickly in the face of fatigue, it is best to manage fatigue properly during a peaking block. See ratio & progressive overload blog entries.

STIM can be achieved in a few ways:

• Per session: Trying to stimulate performance within the current session
• Next session: Trying to stimulate performance for the next session

[html] [b]STIM: Per session[/b] Here, we utilize a heavy INITIAL exercise, followed by rest, then perform a explosive/ballistic SUBSEQUENT exercise. The SUBSEQUENT exercise should be a SECONDARY-movement-efficiency-exercise (bounds etc). Optionally, other assistance exercises could be used for the subsequent exercise. The heavy exercise, followed by adequate rest, is used to enhance performance and adaptation of the second exercise. A Few examples: REA followed by bounds: This is one complex, perform 1-3 complexes based on advanced-experience level. [*]REA squat: 50-70% 1RM: 2 x 3, 2-3 minutes rest between sets [*]Bounds: 2-3 x 6-8 (total contacts), rest 4 minutes between sets [*]rest 6-8 minutes [*]optional: repeat for next rotation of the complex [html]

Heavy Squat, Lunge, Or 12" stepup followed by Overloaded bounds or weighted quick lunges: This is one complex, perform 1-3 complexes based on advanced-experience level.

• Heavy squat, lunge, or 12" stepup: 80-90% 1RM, 2 x 2-3 reps (total for DL, each for SL), 3-5 minutes rest between sets
• Overloaded (vested) bounds or weighted quick lunges: 2-3 x 8-12 (total contacts), 3-5 minutes rest between sets
• rest 6-10 minutes
• optional: repeat for next rotation of the complex

STIM: Next session

Here, we utilize a heavy lifting session to potentiate or ramp up the CNS for the next session. The best way to do this is to utilize MSEM protocols, using either squat, 12" stepup, or walking lunges as the exercise. All exercises would be done for heavy singles, with very low volume:

• MSEM-style full, half, or quarter squat: 2-3 x 2-4 reps, rest between reps
• MSEM-style 12 inch stepups: 2-3 x 2-3 reps each leg, rest between reps after both legs have performed a stepup, penultimate leg first.
• MSEM-style walking lunges: 2-3 x 2-3 reps each leg, rest between reps after both legs have performed a stepup, penultimate leg first.

Body Composition

A low body fat percentage will ensure the highest possible SLRVJ that is possible based on your current strength levels. When an when-not to focus on body composition is important.

Overweight individuals

• Getting down to an athletic body fat of at least 12% should be a priority

Athletic individuals

• GPP/BWC Phases: A general concern about maintaining an athletic body composition.
• GPP/BWC Phases: Drastic dietary alterations should be avoided, considering the volume during these blocks.
• Don't try and reduce body fat in conjunction with a high volume block.
• Since body composition is kept within reasonable levels, reducing bodyfat should happen gradually during a peaking period. Again, nothing drastic. It is essential that strength does not drop while decreasing bodyfat if peaking SLRVJ is the priority.

Core

Core is very important and should not be neglected. I like to split core up into two parts:

• Stabilization
• Circuits

Stabilization is the most important, considering it helps to improve pelvis stability. Weak links in pelvis stability can manifest themselves at the ankle, knee, and hip during SLRVJ's. If any of these weak links exist, SLRVJ will suffer. I prefer to do these for 30-60 seconds. Any longer than 60 seconds is pointless, in my humble-awesome opinion (IMHAO). So once you achieve a level of 45-60 seconds with proper form, you can consider adding weight. Athletes develop insane pelvic stability when they can front pillar 3+ plates with proper form & ab control, as well as single leg side pillar with 1+ plate.

Stabilization exercises

• Front pillar
• Side pillar
• Single leg side pillar

Core Circuits: Can consist of any of the following

• Unsupported situps
• Situps
• Dead bug crunches
• V-ups
• Hanging or supine leg lifts
• Prone cobra
• Prone superman
• Bicycle crunches
• Rollouts
• Physioball jack knifes
• Brucee Lee's
• Hanging or supine knee ups
• Other good stuff

I prefer to pick 4-5 exercises, and perform them for ~30 seconds, in a nearly non-stop rotation. Possibly 10 seconds rest between each exercise, or no rest at all. Following each rotation, ~1 minute rest. Perform 2-4 rotations.

Flexibility

Going to keep this part very simple. Static stretching prior to explosive/ballistic/strength sessions can reduce performance.

Guidelines for flexibility

• DO NOT STATIC STRETCH BEFORE ATHLETIC COMPETITION
• DO NOT STATIC STRETCH BEFORE MOVEMENT EFFICIENCY SESSIONS (skill / plyo)
• Static stretching prior to weight training can be beneficial, that's case dependent. If something "feels tight", stretch it. If you feel fine, don't. Stretching the "prime movers" is not a good idea.
• If you're starting to feel tight, stretch AFTER your sessions.
• If you like stretching, stretch AFTER your sessions.
• Pre-session warmups should include dynamic mobility.

Takeoff Angle

For SLRVJ's, a takeoff angle of 60+ degrees is needed. Failure to achieve this optimal angle is a result of insufficient quadriceps strength. Following the guidelines in this article will fix these issues.

60 degree angle for visual reference:







GUESS WHO IS GOING TO SLEEP. ME.

-- adarqui

2/20/2010

tons of pullups/pushups on handles.

18 pullups highest
40 pushups on handles

pc

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

-- courtesy Arowe

reserved for boxing `ish.

Youtube playlists:

• dunks: http://www.youtube.com/user/adarqui#p/c/9BC991925D7AB363/0/oFkX4l35HZo
• old-instructional videos: http://www.youtube.com/user/adarqui#p/c/ED967D14C8308D29/0/vWnDOmi0Gvc

2011 stuff:

2010 stuff:

2009 stuff:

INCEPTION DUNK MIX

ULTRA VIOLENCE DUNK MIX : VOLUME 1

EDDIE & I DUNKING

SOME DUNKS : PART 2

Some nice one's in there: ~38" RVJ

SOME DUNKS

~37-38" RVJ & a hard dunk

PURE-DEDICATION INTRO MIX

36-38" RUNNING VERT on various dunks

225 lb. barbell lunges

285 lb. explosive above-parallel squat

~40+" deep depth drop

infamous Bernard "The Executioner" Hopkins quotes

Two Dunks