Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS  (Read 23160 times)

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LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #15 on: May 03, 2011, 01:00:22 am »
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Lance, I tried the 3 variations of single leg bounding for the first time today.  Got to say, pretty hard and felt awkward.  Feels like I got a lot of room for improvement on my vert from doing bounds.

Yea, most peoples bounds are very bad to begin with from a form standpoint, takes a lot of work but its a big pay day when you master them.

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I felt kind of stupid/ like I'm doing it wrong on the MAX speed bounding.  So like, just focus on jumping with one leg and minimizing ground contact time, is that right?

dont go all out on these as far as height or distance, try and keep your head on the same level the whole set.  the primary focus is on minimal ground contact.

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Max height is pretty self explanatory, I just stay on my 1 leg and keep jumping with it as high as possible, and max distance I just stay on my 1 leg and try to jump as far as possible with the 1 leg the whole time right?

So my question is, for max height and max distance, am I supposed to be trying to do them fast?  Like on each jump, I had to jump, land, find balance again, and then jump again...

Also, any recommendation of rep/set schemes for these?

 No, dont reset after each bound, it drastically changes the dynamic of the exercise.  If youre having trouble absorbing and transitioning from consecutive bounds, just dont jump as high/far until you develop the power and strength to do so.  Tons of guys have problems with the buckling of the leg when beginning bounding or bounding at max intensity, its usually caused by the hamstrings not being strong/powerful enough to transfer the force up to the hips, but you will develop that ability in time, just dont jump all out until you are ready.

The set/rep recommendations are in the article.  At your level 1-3 times through the progression should be plenty to begin with.
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steven-miller

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #16 on: May 03, 2011, 04:13:16 am »
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Thank you Lance, I will definitely try the single leg pogos on oly days! I feel like I could use some unilateral work but don't want to do another barbell movement (like lunges) right now with 4 times per week lifting already. Will save the bounding work-out for later this year.

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #17 on: May 03, 2011, 11:15:37 am »
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Thank you Lance, I will definitely try the single leg pogos on oly days! I feel like I could use some unilateral work but don't want to do another barbell movement (like lunges) right now with 4 times per week lifting already. Will save the bounding work-out for later this year.


 Np man, thats great, keep me posted on how its working for you!  Just to be clear on the single leg pogos, this is a pretty good example, and MAX HEIGHT per jump, in a rythmic fashion (rebounding) is the goal.


<a href="http://www.youtube.com/watch?v=xuteenGj6os" target="_blank">http://www.youtube.com/watch?v=xuteenGj6os</a>

http://www.youtube.com/watch?v=xuteenGj6os&feature=player_profilepage
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gukl

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #18 on: May 03, 2011, 05:44:32 pm »
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nice! i was whinging in my journal the other day looking for a plyo program to follow and then you post this  :D going to start it once exams are done and i have some more time

would it be fine to do this the day after lower body lifts assuming no ridiculous soreness/fatigue or should i give a rest day/do it before strength training? also what about including aerobic/anaerobic work with this and lifting...do it on the same day after plyos or rest days/after strength training?

sorry a bit jumbled up hope you can understand what i mean

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #19 on: May 03, 2011, 10:26:28 pm »
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nice! i was whinging in my journal the other day looking for a plyo program to follow and then you post this  :D going to start it once exams are done and i have some more time

haha glad it helped man.

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would it be fine to do this the day after lower body lifts assuming no ridiculous soreness/fatigue or should i give a rest day/do it before strength training?


Yep, if you give your body time to adapt to doing plyos and jumps the day after lifting, it can work great, in fact it can even serve as a recovery type workout assuming the volume isnt insane.  Your first couple of workouts will be noticeably a little harder and less explosive, but like anything else, the body will adapt if given time.


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also what about including aerobic/anaerobic work with this and lifting...do it on the same day after plyos or rest days/after strength training?

would definitely do it after strength training, particularly lower body strength training days


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sorry a bit jumbled up hope you can understand what i mean

lol, no problems man, I understood perfectly.
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JelloPuddinPup

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #20 on: May 04, 2011, 10:20:09 pm »
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Lance, do you have a problem with me using (more or less plagiarizing) this for some of the workouts for the kids I coach? I know several of them could benefit from putting this into their workouts this summer and off-season.
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LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #21 on: May 04, 2011, 11:53:43 pm »
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Not at all man, thats what I put them up for.
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dunkingfreak

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #22 on: May 06, 2011, 02:04:40 am »
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So I do the intensive bounds until I see a drop off in performance?

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #23 on: May 06, 2011, 02:34:35 am »
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So I do the intensive bounds until I see a drop off in performance?


Yea if youve already gone through the cycle once and are doing more work, use drop offs as a guide.  One full cycle is not going to cause too much fatigue in most cases, and you need a minimum level of volume to improve.  So after one time through it, go until you notice a substantial drop off in jump performance.  With bounding its pretty easy to notice as you will start to notice more of a "collapse" of the leg thats very easy to spot.
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dunkingfreak

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #24 on: May 07, 2011, 12:25:22 am »
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k thanks

D4

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #25 on: May 16, 2011, 02:31:19 am »
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Hey Lance, been going through these bound cycles for a few weeks now, I'm getting better, but still needs work.  I did however PR with +2 inches on my single leg jump since I've been training with these bounds.  I usually do 3 cycles of all 3 types of single leg bounds with some sprints before and depth jumps after.

I have been doing plyo's/bounds on M/W/F, and lower body weight lifting T/TH/Sat, but I was thinking maybe lifting only on Saturday's.  I want to master bounding, and a lot of times, my legs are kinda sore on plyo days, even though I did low volume lifting the day before.  I think that slight soreness affects my explosiveness on my plyo days, and being sore affects my jump sessions and I did PR whenever I was jumping frequently. 

You think this is a good idea?  Just lift on Saturday's to maintain lower body strength, and master plyos' and bounds and high frequency on jumping?

Also, do you have any videos of the different bounds?  Max speed,height,distance?  I wanna know what my bounds are supposed to look like.
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Raptor

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #26 on: May 16, 2011, 08:29:50 am »
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I'm going to do my first "metrics" workout today.

By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?
« Last Edit: May 16, 2011, 09:21:12 am by Raptor »

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #27 on: May 16, 2011, 01:41:15 pm »
+1
I'm going to do my first "metrics" workout today.

nice man, good luck and let me know how it goes!

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By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?

Yea, those will be less depth but still focus on throwing the legs out in front a decent ways.  Goal is less ground contact tho so dont go too far out that it puts you in a deep squat position.  Think "hip extension" more than "knee bend" on those.
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LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #28 on: May 16, 2011, 01:45:53 pm »
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Hey Lance, been going through these bound cycles for a few weeks now, I'm getting better, but still needs work.  I did however PR with +2 inches on my single leg jump since I've been training with these bounds.  I usually do 3 cycles of all 3 types of single leg bounds with some sprints before and depth jumps after.

I have been doing plyo's/bounds on M/W/F, and lower body weight lifting T/TH/Sat, but I was thinking maybe lifting only on Saturday's.  I want to master bounding, and a lot of times, my legs are kinda sore on plyo days, even though I did low volume lifting the day before.  I think that slight soreness affects my explosiveness on my plyo days, and being sore affects my jump sessions and I did PR whenever I was jumping frequently. 

congrats on the 2 inch gain man, thats GREAT!@!  I would lift at least at least 2 days a week though, cutting it down to one day will be harder to still make strength gains which you still need at this point. 

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You think this is a good idea?  Just lift on Saturday's to maintain lower body strength, and master plyos' and bounds and high frequency on jumping?

Also, do you have any videos of the different bounds?  Max speed,height,distance?  I wanna know what my bounds are supposed to look like.

yea, lift at least 2 days, and we are working on some bounding progression videos, hopefully have those out soon.
Relax.

Raptor

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #29 on: May 16, 2011, 02:33:21 pm »
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Actually, it just rained outside so I hadn't have the oportunity to do them... I will film them the next time I try them.