Author Topic: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS  (Read 23172 times)

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D-Rose Jr

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #30 on: May 16, 2011, 06:06:28 pm »
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Lance i was wondering what a depth jump progression would be like.

D4

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #31 on: May 16, 2011, 08:01:37 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.  

Quote
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.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.
« Last Edit: May 16, 2011, 08:05:19 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

dirksilver

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #32 on: May 16, 2011, 10:03:55 pm »
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so i did your bound progression for the first time today and man did i look like an idiot! hahaha i've never bounded before and i looked so freaking awkward...it's was bad...and people watched

oh well with time comes mastery and progress

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #33 on: May 16, 2011, 10:20:19 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.

hah, hate when that happens, same thing happened to us last week on 40yd dash day at the field......... cool though, paste it in here if you want when you get a chance to do them.
Relax.

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #34 on: May 16, 2011, 10:25:35 pm »
+1
Lance i was wondering what a depth jump progression would be like.


 You dont need to do intense depth jumps right now man, so low box depth jumps dont need much of a progression.

  I would do drops at a height slightly higher than the box youre going to use for the depth jumps, make sure youre landing perfectly, then progress to a.) depth jump with a slight bounce, b.) depth jump w/ tuck jump, c.) depth jump for max height.

(all this is referring to low box depth jumps, intense (~30 in and up) depth jumps are another animal) 
Relax.

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #35 on: May 16, 2011, 10:29:44 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.  

Quote
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.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

 Yes they can for sure, but not as effeciently for YOU at YOUR LEVEL right now as the weight room can.  Look at the strength carry over you get from them as icing on the cake, not your bread and butter.



Quote
And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.

  Your POTENTIAL for quickness will for sure, basketball quickness is very basketball specific, meaning you need to drill the exact movements you want to get quicker at over and over, with your newly found speed and strength.  
Relax.

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #36 on: May 16, 2011, 10:34:34 pm »
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so i did your bound progression for the first time today and man did i look like an idiot! hahaha i've never bounded before and i looked so freaking awkward...it's was bad...and people watched

oh well with time comes mastery and progress


haha, dont worry about it man, bounding is a skill that you HAVE to practice specifically, to get really good at, so I guarantee you, 99.9% of those people watching you couldnt do any better and would probably be worse.  And yep, once you start getting better and better at them it will pay off big time in your speed, power, and athleticism. 
Relax.

D4

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #37 on: May 17, 2011, 01:13:56 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.

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.  

Quote
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.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

 Yes they can for sure, but not as effeciently for YOU at YOUR LEVEL right now as the weight room can.  Look at the strength carry over you get from them as icing on the cake, not your bread and butter.



Quote
And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.

  Your POTENTIAL for quickness will for sure, basketball quickness is very basketball specific, meaning you need to drill the exact movements you want to get quicker at over and over, with your newly found speed and strength.  

So at times when I have no access to a weight room, will Single Leg Bounding, help me at the very least maintain if not improve my lower body strength?

And, the quickness thing, so you're saying if I ever get my vert up to 42~" to dunk, I have the potential to be much quicker and faster in basketball?  But to do so, I gotta just keep practicing the specific moves/crossovers I wanna be quick at?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #38 on: May 17, 2011, 01:59:14 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.

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.  

Quote
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.

Thanks, and looking forward to those videos.

But, didn't you say in an earlier post that single leg bounding itself can help build strength, and actually help you go up in squats?  Or am I missing something?

 Yes they can for sure, but not as effeciently for YOU at YOUR LEVEL right now as the weight room can.  Look at the strength carry over you get from them as icing on the cake, not your bread and butter.



Quote
And random question, while training for vertical jump (squat/weight room/plyo's), as my vert goes up, will my quickness go up as well?  I'm talking specifically in basketball.
THanks.

  Your POTENTIAL for quickness will for sure, basketball quickness is very basketball specific, meaning you need to drill the exact movements you want to get quicker at over and over, with your newly found speed and strength.  

So at times when I have no access to a weight room, will Single Leg Bounding, help me at the very least maintain if not improve my lower body strength?

Yes, assuming youre good enough at single leg bounding get any kind of stimulus from them.


Quote
And, the quickness thing, so you're saying if I ever get my vert up to 42~" to dunk, I have the potential to be much quicker and faster in basketball?  But to do so, I gotta just keep practicing the specific moves/crossovers I wanna be quick at?

doesnt matter what number, as long as youre getting stronger and faster, then yes.
Relax.

D4

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #39 on: May 20, 2011, 12:44:58 am »
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Lance, just got to say, I love these single leg bounds, so thanks for putting them up.  I still suck at them, but I just love doing them for some reason.  And guess what, I PR'd with another inch now.  Obviously it wasn't JUST the bounds, but ever since I started them, and increased my jump session frequency, I did add 3".  My main focus right now, is to master these.  Can't wait for those bounding progression videos.  

But I had a question:  On each "bound", am I supposed to swing my arms and my other leg as I would in a SLRVJ?
« Last Edit: May 20, 2011, 12:46:33 am by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

dirksilver

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #40 on: May 20, 2011, 12:59:16 am »
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this is a stupid question more likely than not but i'll ask none the less

do you think it's alright if i use my power jumper when i do my bounds to really overload everything and add resistance or should i wait until i've come a little closer to mastering them first?...i feel like i could kind of see the powerjumper actually making my bounds better for some reason...and i'm doing the double leg variety just so ya know

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #41 on: May 20, 2011, 01:09:01 am »
+1
this is a stupid question more likely than not but i'll ask none the less

do you think it's alright if i use my power jumper when i do my bounds to really overload everything and add resistance or should i wait until i've come a little closer to mastering them first?...i feel like i could kind of see the powerjumper actually making my bounds better for some reason...and i'm doing the double leg variety just so ya know

not a stupid question, and yes you can.  The powerjumper will make the shock portion less intense, and improve the "force" part, making your bounds stronger.  Just be sure to do them without it on as well.  Complexes with the power jumper on for a set, then off for a set work great.
Relax.

LanceSTS

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #42 on: May 20, 2011, 01:10:28 am »
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Lance, just got to say, I love these single leg bounds, so thanks for putting them up.  I still suck at them, but I just love doing them for some reason.  And guess what, I PR'd with another inch now.  Obviously it wasn't JUST the bounds, but ever since I started them, and increased my jump session frequency, I did add 3".  My main focus right now, is to master these.  Can't wait for those bounding progression videos.  

But I had a question:  On each "bound", am I supposed to swing my arms and my other leg as I would in a SLRVJ?

NICE man, thats a very big improvement, 3 inches is no joke when it comes to jumping!  And yea, use the most powerful/coordinated arm swing you can muster up.
Relax.

D4

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #43 on: May 20, 2011, 01:17:41 am »
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Lance, just got to say, I love these single leg bounds, so thanks for putting them up.  I still suck at them, but I just love doing them for some reason.  And guess what, I PR'd with another inch now.  Obviously it wasn't JUST the bounds, but ever since I started them, and increased my jump session frequency, I did add 3".  My main focus right now, is to master these.  Can't wait for those bounding progression videos.  

But I had a question:  On each "bound", am I supposed to swing my arms and my other leg as I would in a SLRVJ?

NICE man, thats a very big improvement, 3 inches is no joke when it comes to jumping!  And yea, use the most powerful/coordinated arm swing you can muster up.

Does that include a leg swing too, with the non bounding leg?

And, I'm doing 3 sets of all 3 types of bounds.  Is this enough per session, or would doing more be more beneficial?

Thanks.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« Reply #44 on: May 20, 2011, 03:49:11 am »
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Speaking of arm swing, is there any way to switch from a single arm swing to a double arm swing in single leg bounding? Any progression or just plain old practice of the movement?

My single arm swing resembles what happens in a sprint more than in a jump.