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Raptor
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« on: May 31, 2011, 03:44:43 am » |
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http://jumpcoach.blogspot.com/2008/12/merry-christmas.htmlDid it in the past, you can see my comment from 2009 in there  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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acole14
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« Reply #1 on: June 01, 2011, 07:46:08 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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Raptor
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« Reply #2 on: June 02, 2011, 04:08:21 am » |
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That's crazy volume? How's that? |
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acole14
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« Reply #3 on: June 02, 2011, 11:12:08 pm » |
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That's crazy volume? How's that? 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 . 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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Raptor
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« Reply #4 on: June 03, 2011, 02:00:44 am » |
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That's crazy volume? How's that? 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 . 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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mherold
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« Reply #5 on: June 03, 2011, 11:30:10 am » |
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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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Raptor
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« Reply #6 on: June 03, 2011, 12:57:33 pm » |
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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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mherold
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« Reply #7 on: June 03, 2011, 06:58:11 pm » |
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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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Raptor
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« Reply #8 on: June 04, 2011, 03:02:52 am » |
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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  |
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Raptor
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« Reply #9 on: June 10, 2011, 05:23:25 pm » |
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Joel Smith
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« Reply #10 on: June 21, 2011, 06:54:49 pm » |
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Hey! This program is great, glad you brought it up  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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mherold
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« Reply #11 on: June 22, 2011, 10:23:06 am » |
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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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Joel Smith
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« Reply #12 on: June 22, 2011, 11:47:23 am » |
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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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Raptor
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« Reply #13 on: June 22, 2011, 01:51:06 pm » |
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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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Joel Smith
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« Reply #14 on: June 23, 2011, 09:00:03 am » |
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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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