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Performance Area => Article & Video Discussion => Topic started by: Raptor on May 31, 2011, 06:44:43 am
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http://jumpcoach.blogspot.com/2008/12/merry-christmas.html
Did it in the past, you can see my comment from 2009 in there :D
Merry Christmas!
I am currently relaxing at my parents home in Milwaukee, and everything has died down quite a bit around here lately, so I have decided to write down a program template that I have found incredibly effective.
This program is designed pretty strictly for improving single leg jumping ability, although two leg jumping ability could also be improved a lot as well, it would just depend on what exercises you wanted to plug in, and what your needs are as an athlete.
So here it is. The KEY here is partly the cycle format. It is 2 weeks on and 1 week very easy, and this cycle continues until training effects (improvement are no longer noted). After this, it may be wise to move to a fatigue based cycle incorporating fewer workouts in a longer period of time. This program is a frequency based program, and has the potential to increase your single leg jump several inches in a 3-6 week time period, even if you have been training for a long time.
ON Week 1:
Monday: Weights,
Dynamic Warmup
Clean 5,4,3,3 moderate weight
10-12" Barbell Box Step-Up, 3x6, moderate weight
Barbell Calf Raise, 3x10, moderate weight
Jump Squats with minimal knee bend and ground time , 2x15, 45lb
Stretching
Recovery Methods
Tuesday: Plyometrics
Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2
Hurdle Hops: 6x4 over higher hurdles
3x50 Jumproping
Wednesday: slow jog/stretch/recover
Thursday: Weights
Dynamic Warmup
Snatch or Jerk/Push Press. 5,4,3,3 moderate weight (75-80% 1RM)
1/2 Squat. 3x6 moderate weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 45lb
Friday: Plyometrics
Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 2
Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.
ON Week 2: slightly higher intensity, lower volume
Monday: Weights,
Dynamic Warmup
Clean 5,3,2 moderate/heavy weight
10-12" Barbell Box Step-Up, 2x6, moderate/heavy weight
Barbell Calf Raise, 2x10, heavy weight
Jump Squats with minimal knee bend and ground time , 2x12, 55-65lb
Stretching
Recovery Methods
Tuesday: Plyometrics
Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2
Hurdle Hops: 5x4 over higher hurdles
3x50 Jumproping
Wednesday: slow jog/stretch/recover
Thursday: Weights
Dynamic Warmup
Snatch or Jerk/Push Press. 4,3,2 moderate.heavy weight (80-85% 1RM)
1/2 Squat. 2x6 heavy weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 55-65lb
Friday: Plyometrics
Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 1
Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.
Week 3: Off/Easy
Monday: dynamic warmup
3x30m low skips
3x30m high skips
3x30m skip for distance
Tuesday: play game/light training
Wednesday: weights
2x4 cleans light
2x4 snatch light
2x10 squat very light
Thursday: play game/jog/light train
Friday:
3x100m accelerations
test single and double leg jumping
4x50 jumprope
Repeat this cycle until you don't gain anymore. You can switch exercises, sets and reps, but try and keep the general scheme the same. Week 1: volume, Week 2: intensity, Week 3 rest! Repeat. Realize, there is a ton of volume in this program, and you ARE going to be pretty tired during the two weeks, but you will gain a lot in the off weeks.
Merry Christmas!
Joel Smith, MS, CSCS
Assistant Track and Field Coach
Wilmington College
Posted by Joel at 1:46 PM
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Looks solid. The first two weeks of the cycle would be hard as hell, crazy amount of volume!
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That's crazy volume? How's that? :D
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That's crazy volume? How's that? :D
Haha yeah you're right...2x bounding sessions a week (some with weighted vest) as well as 2x gym work is pretty easy now I think about it :D . Although having said that, I really like the look of it for me personally. I'm pretty much where you were when you started it two yrs ago, ~33-34'' SL jumper, and I'm definitely looking to change up my routine a bit.
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That's crazy volume? How's that? :D
Haha yeah you're right...2x bounding sessions a week (some with weighted vest) as well as 2x gym work is pretty easy now I think about it :D . Although having said that, I really like the look of it for me personally. I'm pretty much where you were when you started it two yrs ago, ~33-34'' SL jumper, and I'm definitely looking to change up my routine a bit.
Then by all means, go for it. It helped me back then to jump VERY high, so...
I remember when I was hitting my head to the middle of the net on my 9'9 rim... (I usually just scrape it).
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Raptor,
I want to try this program. I am a short guy 5'5 145 and adarq has helped me with some ideas...mostly shedding light on getting stronger so that I can put out and withstand much more force. I agree as my relative strenght seems to always be behind any gains. I think for single leg jump i need to lose weight for sure at my height. My questions:
1. There is no exact single leg jumping. Although the bounds are similar it is still quite different (approach, joint angles, etc. ) What do you think about the lack of specificity although small?
2. How do you feel about fitness affecting power output? I think for a single leg jump it is more about stiffness and perhaps fitness training will not affect this as much as say explosive strength. I need to drop in my opinion 10 pounds. Spud Webb was 5'7 and weighed 135 so his ratio and look is much leaner than myself. Kadour Ziani is super lean for his height. I would love to hear your comments on this since you have expeirience as a single leg jumper.
Thanks for your time.
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Well the bounds are similar and you can do them with a more vertical emphasis as well if you want to. But the thing with bounds is - they overload that leg A LOT. They make that leg absorb and release energy efficiently and without collapsing. It gets adapted to that stimulus and then a normal single leg jump, with obviously less overload will be an easy thing. So it does a bunch of stuff for you.
And bodyfat and bodyweight plays quite a role in the single leg jump. However, if you look at people like LeBron or Shannon Brown - they're pretty heavy but jump a lot off one leg. The reason for that is their incredible strength. Low bodyfat and a lot of muscle.
It's one thing to compare a 15% bodyfat guy at 180 lbs with a 7% bodyfat guy at 180 lbs. That guy with 7% bodyfat has a lot of muscle to make up to those 180 lbs, and probably squats much more than the 15% bodyfat guy.
In other words, if you're to compare say Shannon Brown to yourself, you have to think how much more stronger he is at say the same weight than you.
Now the problem I see for you in particular is your low height (yes, I know). To be a good one-leg jumper you need good leverage, and at 5'5 that's hard to believe. You're going to need incredible strength to compensate for the lack of leverage.
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Everything you say makes sense, thanks. I will try the program to the T, but I plan on doing some light fitness on the other days to feel good mentally and expedite fat loss a bit. Eating wise I will stick to paleo. I am about 4-6 inches from rim and I hope to touch it by July 1st.
-I have talked to Joel about the fact that the weights are before the plyo day and he said that they potentiate the nervous system. What do you think about that? I never feel better jump wise after weights and I am thinking reversing the days would be better?
-If this program worked so well for you why dont you do it again? Or modify it slightly or soemthing?
Thanks Raptor.
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Yeah I know the weight days are before the plyo days, and that's what "bothered" me in terms of the programming as well. But if you look, there's not a lot of strength volume - the exercises are more dynamic in nature than your usual strength workout.
I don't remember having too much trouble doing my plyo days after the strength days.
And I don't do the program again YET because my squat sucks hard at the moment, after my back injury. Going from consistently squatting 140 kg as a close max rep to struggling with 120 as a MAX rep tells me I need to recover my lost strength before I can peak out and actually use it dynamically.
BUT - I might use it as soon as my strength gets back. The thing is that you need to be very technically sound with the bounding before you really add a weight vest. If you struggle bounding with the bodyweight only - then adding a weight vest in the mix might not be such a really good idea :P
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Current endeavours of Joel:
http://www.youtube.com/watch?v=pux49yiIhMw
http://www.youtube.com/watch?v=3jeeULkUQjo
Clean to bodyweight pr at 1.46x, Need to get my squat up though as it is only around 315lb right now.
How explosive can you be with that clean and squat?
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Hey! This program is great, glad you brought it up :headbang: and I have fine tuned it a bit over the years since I wrote that article, mostly in terms of adjustments to the strength training format. You can tune this towards strength training also to help two leg jumping, but then you can't really do heavy plyos on the tuesday/friday. Gotta replace them with light stuff or fitness like running hills and core circuits and some acceleration development.
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I am on the second week Wednesday rest period. I have been following the program to a T but I have been doing some extra fitness work (interval sprints and martial arts training) for extra weight loss. I am pretty sure at this point being light is one of the most important things for me in the single leg jump. Even fresh and powerful, my single leg jump is poor when I am even a few pounds heavy. Really trying to lean out on this program - not the best timing I am sure. My body is beat up a bit from the bounds and I also from doing some extra jumps before I hit the bounds and weights. I am excited for the two final "hard days". I am assuming with the the recovery week I can expect to see some good gains by the test day...I sure hope so. I was 5 inches away from rim at my best before starting and July 1st is my goal to touch it. One thing I have already noticed is that I can tolerate a faster approach to the run up to my single leg without fear of buckling. Every now and then I drag my bag leg toe on the ground but the faster approach has helped a little. Any other tips on that? And Joel, what is different about the program now? I would love to see it. I am sure Raptor has some good insight as well.
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Cool, you should see some big gains towards the midpoint of your rest week. At the latest you will see them at the beginning of the next hard cycle. The extra work is ok, but only as long as you are doing it a few hours apart from your other workouts. I made some great gains doing this program and then stacking repeat 200m sprints and 300m sprints tempo style on the other end of the weightlifting days, it didn't hurt anything.
Yes, this program will really help your elastic strength and eccentric handling in your takeoff leg. The main differences in the program now is the lifting is more oriented towards singles at 80% on the oly lifts and more eccentric tempo on the squats with explosive concentric phases. Also I have more single response plyos than straight jump endurance. You can mix it up a lot though. I think the key to long term is 2 week block focus, i.e. block 1, strength emphasis, block 2, single response plyo emphasis, block 3 jump endurance plyo emphasis, etc.
As for exact program specs, pm me and I can get you a new sample if I have some time. I am writing a book that will be for sale in a couple months when I get the site up that will have a ton of ways to alter this program in it.
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Would you say that the limiting factor is hamstring "responsiveness" in preventing knee collapse at high speed in a one-leg jump. According to Lance, once the quad is developed pretty well, it's not even the hamstring strength that's the limiting factor, it's how the hamstring comports itself in a high speed plant.
At first I wasn't sure he's right but now I'm convinced he is. I can do about 8-10 natural glute ham raises no problem, yet I still have knee collapse issues in my plants, especially as I'm not warmed up. The knee just goes forward and I fail my jump. And apparently, lately, it happens as I feel the knee part of the hamstring not being able to cope with the shock.
It still doesn't make any sense in my mind biomechanically as the quad should contract eccentrically to stop the knee from going forward and not the hamstring. The only thing I see is the hamstring contracts eccentrically to prevent hip collapse and as the hamstring contracts the quad needs to relax - and this leads to the knee going forwards. That's the only thing I can see happen.
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Raptor,
What you are talking about with the function of the hamstrings is more of an issue in regards to the prevention of ACL tears (supposedly, the jury is still out exactly how much that function helps). The role of the hamstring when the leg is bent slightly is to prevent forward translation/movement of the top of the tibia on the femur.
If your knee is giving out on jumps, I believe this is purely the function of the quad muscle group, although how is your ankle stiffness? If you are a hard heel planter that maybe could make things a little harder for your other muscle groups.
The hamstring really only does 2 things in dynamic movement, flexes the knee and extends the hip. The hip extension segment is the part of one leg jumping that you should care about and it happens after the whole "knee buckle phase" has passed.
Also, your quads can be strong, but can they fire quickly? I do see you do a few single leg drops, but from a very low box, maybe you should try a higher box and put the pressure on the front 2/3 of your foot.
I feel I am correct in this post, but maybe there is research out there I have not seen to prove me wrong :)
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Well in the past the shock and collapse would've happen in the VMO area. Right now the shock and feeling of weakness when the collapse occurs happens in the lower part of the hamstring of the left leg (I can feel the part just above the knee stiffen up and giving up and the knee goes forward). So interestingly enough, the quad doesn't feel overload but instead that ^^^ happens.
So, like I said, maybe the hamstring contracts eccentrically to prevent hip collapse and as the hamstring contracts the quad needs to relax - and this leads to the knee going forwards.
Because the hip can collapse too (get too low) and maybe that's happening. No idea if I'm right or not.
Lance was hinting towards the hamstring not being able to maintain the same length during the plant if I'm right but still, what does that have to do with the knee? Maybe if the hamstring contracts more on the knee end then knee flexion occurs and that's it - the knee goes forward and collapses into the jump.
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By the way - I need an alternative for this since I can't bound on my right leg due to knee issues. So that's not possible. I can bound LLLL but any landing on the right now flares the thing up and pain comes. I might be able to do LLRR though, but LRLR is undoable due to lack of technique.
I was wondering if max jumps and long jumps could be substituted with some of the one leg bounds.
Also, the plan is the use the weight vest for actual dunks.
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You can definitely have simulaneous contractions of your quad and hams during jumping. I think your problem lies in the recruitment patterns of your VMO and lateralis. The low hamstring weakness/collapse makes no sense in terms of that leading to knee collapse. Well it is an interesting note.... the hamstring is an antagonist to the knee extension in jumping, but an agonist to the hip extension you need. Of course, the primary driver of hip extension in single leg jumping, as well as the stronger muscle is the glute group. I suppose if your hamstrings were too active during the eccentric loading of the quad, that could lead to buckling, but whose motor programming would have them do that? Personally, I think it is more motor patterns and inter/intramuscular coordination rather than direct strength which are leading to your problems. How is your glute strength? Perhaps if your glute group wasnt strong enough your hamstring would have to get recruited extra for hip extension?
Maybe try this test for me, try a track and field long jump and see what happens with your leg if it buckles. The hamstring is going to be more active in that than a dunk attempt.
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Also, what is the injury pathology on your right knee?
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I think I tend to fail more in a long jump than in a dunk attempt, but that's just a guess. It also depends on the amount of speed I use.
Maybe when I first started to jump I used a lot of hamstring and over time I remained "hooked" to that even though I have stronger glutes now than back then. I think there's a "big" difference when I do lunges for example, I can feel the right glute work so much better functionally than the left glute.
As for my knee - haven't done an MRI yet. Costs a lot. But it just "clicks" in the lateral side when I go from ~10 degrees to ~25 degrees of flexion. Probably (I think it is) some sort of ITB syndrome. Not sure if it is though. I can't squat high bar since after 1 or 2 reps my knee hurts like hell. But I can squat low bar.
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I'm going to start to do this since tomorrow :D
Not sure what my right knee will think about it but...
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Yesterday was my test after the first phase. I was able to get my bodyweight down to 143 from 146-147. It felt good to be a bit leaner but I def could have been even leaner and stronger. I jumped about 1.5 to 2 inches higher than ever but I am still at least 3 to 5 inches from the rim. I think the program is effective but think it is very quadricep dominant. I am sure that was part of the intention since much of the ability of the single leg jump is the absorption of high speed at the plant. However, I really felt it in only quads after awhile. I followed the program to a T but last sunday I did way too much fitness stuff. I had to help a lady whose electric wheel chair broke and I pushed her about a mile. It was a helluva a workout and helped with weight loss but not ideal the week before peaking. Not sure how much that affected things since I did not jump until Friday. Legs felt it though and on the same day I did a lot of extra fitness stuff.
Any advice? I just dont have the power yet off of one leg at my weight and structure. Thanks.
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Well as far as I'm concerned, I HAVEN'T followed the program to a T plyo wise... since my right knee is idiotic and I can only do LLLL bounds, it didn't make too much sense to waste time to go to the track and do that so I went in the park instead since basketball is "some sort" of plyo in itself. Yes, I know.
I think I'm going to modify the plyo day and do LLLL for a few sets and then go with double leg bounds until a 5% dropoff happens.
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Hey Matt, I can help you with switching the format around to cater to your needs, just PM me or something,. Glad to hear about the gains you are making! I think that training format is one of the best out there! I am at 100 pages on my new book which is focused on that specific training block (and a ton of other things) should be done within a month!
Raptor, we need to get that knee of yours fixed up! You can just bound on your off good leg, and maybe do a bunch of double leg stuff aside from that on the plyo days. Honestly, you don't even have to bound a ton on the plyo days, just substitute speed work in instead, like 2x20m, 3x30m, 2x40m, and then do a bunch of double leg stuff and use the power jumper from time to time. You can also do med ball or shot throws with powerful hip extension, that is great too. It is more the format of the days the exercises are presented, and not quite as much the exercises themselves.
J
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Yeah I know... I think I'll use the powerjumper as a "weight vest" (in terms of overload) for the two leg jumps (two leg bounds), but it won't work on the single leg bounds due to the non-jumping staying bent and under you so it shortens the power jumper canceling it's tension.
I wonder what happens if I bound on one leg with a med ball in hands? (haha) I should try to somehow switch to a double arm swing... I'll see what I can do.
My usual plyo workout is 3x30m sprint, single leg bounds on my left leg for about 3 or 4 sets of 20m and then 5 double leg bounds for 4-5 sets.
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I would recommend pumping up that sprint volume a bit, most american acceleration development days involve about 200-300m of total work. I had been doing about 250m of work twice a week prior to that VJ pr I hit on video.
I say this mostly because it will be some good training you can do without bothering your knee so much.. and break you out of the 90m training you typically do...... and I do need to also take your advice and get my squat up to 400lb 8)
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When you see adistarhj do squats (albeit quarter) with 140 you know you need to squat 400 lbs.
As for the sprints, I think you're right. Although I heavily hiperventilate and feel really sick after a few sprints. I'm lately kind of jumping forward instead of up so I need to work on that as well.
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Here are the "depth jumps" off aerobic boxes:
http://www.youtube.com/watch?v=ajdhZV2ji1U
(http://img38.imageshack.us/img38/3664/raptorjump.jpg)
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I'm quite interested in this program. A while back when I rested for a week I noticed that I could jump higher in the middle of the week and that leads me to believe this program may work well for me.
I'm assuming it wouldn't be a problem if I do some upper body exercises on plyo days e.g. pull ups, bench/press ups, bent over rows, military press etc...
It wouldn't have a detrimental effect to this program would it? (I wouldn't be training like a bodybuilder and doing loads of slow reps, I try and make them as powerful as I can)
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not at all, I did upper body on the plyo days the last two years I did it and had no problems. i would usually split my day up though, and do lifting in the morning and plyos in the evening or vice versa
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Hey Joel! I just finished the program you made for me!
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Hey Mherold, you said you felt this program mostly in your quadriceps. I can definitely see that cuz bounding is a very horizontal movement and with a short approach, you don't get much vertical anyway and end up "pushing" more with the quads. Try some long jumps. 5 step 6 step.
My fav short approach is the 6 step. LRL, RLR, one two three, one two explode. I'm working my way up to higher approach LJs though since it'll be even more beneficial towards vertical since the GRFs will be way hgher