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D4

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Depth Jumps
« on: September 19, 2012, 07:47:13 pm »
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Hey Lance & Adarq,

So lately I've been doing depth jumps twice a week as a reactive exercise/warm up for lifting.  My gym has a nice area for depth jumping with boxes and stuff.  Just a couple of questions:

1) Would you recommend doing something like 10~15 straight depth jumps with ~45 seconds rest between reps.  Or like a 3x5 with 4-5min rest between sets?

2) There's nothing to touch or reach in there, is there any way to track of vertical progress other than filming (which is also pretty hard to tell)?

3) Because of (question #2) I don't know what box height I am jumping highest at or whatever, so I don't know which height to start at.  I started at 18" and it seemed easy so after a couple sessions, I just moved to 24" and stayed here for a few weeks now.  Is depth jumps something I can just stay at 24" and just keep doing them max effort and if I'm training right, I will just keep getting higher and higher staying at 24"?  

4) Sometimes I have heard you don't really need to keep getting higher on the boxes?  Should I just stay at 24" or is eventually moving up to 30" a good idea?

as always, thanks!
« Last Edit: September 19, 2012, 08:01:27 pm by D4 »
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Depth Jumps
« Reply #1 on: September 20, 2012, 03:28:30 am »
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Quote from: D4 on September 19, 2012, 07:47:13 pm
Hey Lance & Adarq,

So lately I've been doing depth jumps twice a week as a reactive exercise/warm up for lifting.  My gym has a nice area for depth jumping with boxes and stuff.  Just a couple of questions:

1) Would you recommend doing something like 10~15 straight depth jumps with ~45 seconds rest between reps.  Or like a 3x5 with 4-5min rest between sets?

If youre using them as a warm up, go with the first option.  If youre using them as a shock stimulus, you can use the second, and will also need to evaluate the drop height to gauge the intensity.


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2) There's nothing to touch or reach in there, is there any way to track of vertical progress other than filming (which is also pretty hard to tell)?

Put the box next to a wall, with enough space to land and touch sideways.  Its not going to give your highest reach, but if you keep it consistent you can still measure progress.  For vertical training, touching something above you tends to give you more transfer. 

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3) Because of (question #2) I don't know what box height I am jumping highest at or whatever, so I don't know which height to start at.  I started at 18" and it seemed easy so after a couple sessions, I just moved to 24" and stayed here for a few weeks now.  Is depth jumps something I can just stay at 24" and just keep doing them max effort and if I'm training right, I will just keep getting higher and higher staying at 24"?


15-18 is a good height for what youre using them for.  Sure cycle in some more intensive days, but when you move the height up around the 30 inch area you have to start to evaluate the rest of your program to ensure there arent overuse issues.  You can use 15 inches forever without issues.   


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4) Sometimes I have heard you don't really need to keep getting higher on the boxes?  Should I just stay at 24" or is eventually moving up to 30" a good idea?


see above ^

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as always, thanks!

np
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D4

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Re: Depth Jumps
« Reply #2 on: September 20, 2012, 03:44:19 am »
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Lol, I worded it wrong.  I am using the depth jumps with max effort to take advantage of its shock stimulus/plyo training, but I just meant since the volume is low, it provides a good warm up for the rest of my work out as well. 

-I'm assuming if this is the case, then go with the 3x5?

-So as long as I am keeping potential overuse issues in check, I can gradually move up to 30 inches?  If so, do I just keep moving up height whenever I am consistently getting higher on the current box height?

Edit:  Also, the room has mirrors on every inch of every wall so I don't think touching the wall will work lol
« Last Edit: September 20, 2012, 05:02:49 am by D4 »
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Depth Jumps
« Reply #3 on: September 21, 2012, 04:59:16 pm »
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  See what gives you the most height.  If 20 - 30 secs is enough to execute them well, you can still use that.  If not, split them up more.

  If there is nothing to touch youll have to do your best to self evaluate.  Progression should be based on landing well and getting off the ground without form falling apart.
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