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what do you guys think in regards to the involvment of the hamstrings in the vertical jump. I think in the 2 legged jump it is relatively small becuase there is no knee flexion (only extension) so all involvement of the hams would come from hip extension. In sprinting there is a degree of knee flexion at the end of each stride which engage's the hams (the hams are also engaded from hip extension) but im wondering if this is the same on a SLRVJ. I have NEVER done a Glute ham raise EVER, and as my glutes, quads calves etc. get stronger i feel my hams get weaker. Whenever i try a SLRVJ i feel a bit of a cramp/pull in my ham and it gets really saw and fatigued. I think this is a factor in why my SLRVJ as been decreasing (aswell as other factors). My training started with my one foot always > then my two foot. As i could touch 11' off one foot my two foot was about 10'6", know my two foot is about 10'11" and my one foot is 10'9" or less, it sucks becuase i used to be able to cradle dunk and all that shit off one now sometimes i cant even dunk of one......what i want know is if GHR's would HELP get back my one foot back to where it was if not more......soz for the long post.

well, i don't want to say hamstrings aren't as important as quads/glutes for jumping, but that is the case imo.. the thing is, if you play a sport or are worried about your speed, you can't neglect the hamstrings.

as for your SLRVJ going down and DLRVJ going up, i'd make a guess that it mostly has to do with focusing more on squat than you do on unilaterals. All your body does is adapt, so, it's adapting to that stimulus your providing it with the squatting. You need to make sure to even it out a bit more if SLRVJ is a goal. Jumps & lifts should be evened out, one way to do it would be to do something like:

day 1:
- double leg emphasis jumps
- single leg assistance jumps
- double leg emphasis lifts
- single leg assistance lifts

day 2: (2-3 days later)
- single leg emphasis jumps
- double leg assistance jumps
- single leg emphasis lifts
- double leg assistance lifts

emphasis jumps just means you're spending the majority of the volume on that style of jumping.. assistance jumps could be actual jumping, or other things like plyos etc, the idea would be to still target those movements but not as much as the emphasized lift.

same thing goes for emphasis/assistance lifts.. for example emphasized lifts for double = squat, single = lunge.. assistance can be the same lifts (or other variation), but at lower intensity.

i don't think ghr's would be as effective for your single leg jumping as would be lunges/stepups/light bounding progression.. ghr's definitely help with speed tho, and that's apart of your sport.



edit: that's weird about the hams feeling weaker, if you're making sure to hit lunges etc, i wouldn't think you'd feel that. Long stance walking lunges, shin 90 degrees, really hits the hams/glutes hard.


peace man

ive being driving myself mad to try come up with a complex template or something, but this sounds great and simple, ill defintely try this out or something very similar, may throw in some ghr but ill see how i go after the unilaterals, i think ill utilize step-ups as the main uni excercise. Thanks alot for the reply....

np man, and for sure you could add another assistance exercise.. ghr + calf + glute bridges raises would fit in well at the end of that workout, just assistance.

pc!

make sure if your doing step ups to try to not use the opposite leg..also try bulgarian split squats they are killer

ya, dorsiflex the foot on the ground hard, that'll diminish (somewhat, not completely) toe'n off on that leg. I don't like momentum on that either.

I prefer walking lunges over bss, but both are good.

cool set up adarq, you should make a more detailed version in your performance log, something similar to the jackm split post maybe? IDk just a thought

ya i need to drop a blog post, havn't done one in a while.

i like it, but i'd be careful with the jump assistance being 3x7 also.. 3x7 is alot of jumping for a main exercise, but then having that much for assistance, that's a shitload.. it's doable IF you keep the intensity low and just work on a nice fluid relaxed jump, then you'd be fine.. but if you're going max on those assistance jumps, i'd reduce it to like 3x3 or something. Chances are, after all those max jumps on the emphasized style, you'd be dead for 3x3 max assistance, so i'd make sure this is mostly submax, fluid, relaxed jumping.

also, make sure you SL emphasis lift is before the squat on session 2.. make sure you are really pushing that lift.

i'd also put the max jumping before the dj's/plyos, but if you want it the other way it's fine.. i'll leave it like you had it, but i would put say the DLRVJ's max before the depth jumps.

Session 1                                                 Session 2

d-warmup+ankle stiffness                         d-warmup+ankle stiffness

DLRVJ 3x4-7 (intense)                             SLRVJ 3x4-7 (intense)

DJ 15 from 12"-24" box                            S/L Bounds
- or jump squats (3x5)                             - or weighted quick lunges (3x5)

SLRVJ OR SL Box jumps: 3x4-7 (light)      DLRVJ OR stiff leg ankle hops OR reptitive tuck jumps OR double leg bounds: 3x4-7 (light)

Squat XxX?                                             BB step-up 12" box XxX?

BB step-up 12" box XxX?                          Squat XxX?

glute isolation + core                               glute isolation + core

ok those are my changes.. just really make sure to ADJUST the volume on the jumping, based on how you are feeling/performing.

hope that helps!


edit: make sure this workout doesn't go past 1.5 hours.. about 35-40 minutes for the explosive/jumping portion, and 50 minutes or so for lifting.

pc

thats way too much volume

his original version yes..

i reorganized it one more time, it's alot more doable now..

Thats sounds good, ill log the intense jumps so hopefully we can see a linear improvement, and this is alot less volume then whats been done in the past i will handle it find, what set and rep schemes do u like for stepups/squats? I dont know what set/rep scheme to utilize. This will be done on Sat/tues becuase i want my vert to peak thurs/fri so maybe some MSEM on session 2? or maybe that can wait. Thanks darq, we'll call AVS (adarqui vert sysetms) and since u like goats so much we coan promise 12 inches in 12 weeks and every user will get not 1 but 2 free goats delivered to a tribe in some remote location........just for the f*ck of it...oi and $500,000 per user  

lol @ that goat comment.. for every inch gained in vert, a goat will be humped by an islamic extremist in afghanistan.. im not anti-muslim im just saying, those terrorists love the goat-tang.

lol, nah this is the natho-system :F



i don't think you should worry about peaking yet EVERY thurs/fri. instead, you should look at peaking one of those days every 2nd week, that way you don't have to sacrifice your lifting volume every week. so, for example, in general I would do:


for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



but to peak on thurs/friday, session 2 becomes:

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





so week 1:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to a heavy 5 on stepups, then a 2-3x8 for squat.



week 2:

for session 1 (saturday), i'd work up to a heavy 1x5 on squat, then a 2-3x8 for the stepups.

for session 2 (tuesday), i'd work up to 5 heavy singles (not complete max, 90% or so) on stepups, then a 2x3 MSEM for squat.





the 5 heavy singles for stepup would be done left leg then right leg, rest, repeat.

pc!

why waiting so long?