Author Topic: loaded jumps  (Read 1122 times)

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adarqui

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loaded jumps
« on: December 22, 2015, 05:46:05 pm »
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barbell jump squats, jumps with a vest etc

adarqui

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Re: loaded jumps
« Reply #1 on: December 22, 2015, 05:47:03 pm »
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they should have done a P60 also, I imagine that would be better than P45.



https://repository.cardiffmet.ac.uk/dspace/handle/10369/7048

Exploring the Optimal Inter-Repetition Rest Duration to Maximise Power Velocity and Force During the Squat Jump

Quote
The use of inter-repetition rest within a set (IRR) has been reported to
 attenuate the decline in power performance when compared with continuous
 repetition set configurations. However, the effect of IRR duration between
 single squat jump repetitions is unknown. This knowledge might be
 advantageous to optimize power development. Twenty male subjects
 completed four squat jumps at 20% of a 1 RM back squat under four different
 protocol conditions: TR0 = no IRR between repetitions (reps), P15 = 15
 seconds(s) between reps, P30 = 30 s between reps and P45 = 45 s between
 reps. Peak force (PF), peak velocity (PV), and peak power (PP) were
 measured for each trial. Significant increases (P < 0.05) in PP and PV were
 noted during P30 from Rep (R)1 to R3 and R4, and P45 R2 to R4. Comparison
 of likewise repetitions across conditions show that subjects were able to
 produce superior PP and PV efforts during R4 across all IRR conditions
 compared to with TR (Figures 6-8). This was statistically significant during P45
 for PV and PP (R4 PP P = 0.004, R4 PV P = 0.002). Mean NET values for the
 four conditions show a linear increase in PP, PF, and PV with an increase in
 IRR (although non-significant). In agreement with Hansen et al. (19) and
 Hardee et al. (20-22), the results demonstrate a positive influence of IRR to
 enhance power output. Strength and Conditioning Coaches could use IRR to
 accelerate the learning process and increase power during training. Of the
 four conditions explored, an IRR of 45 s appears optimal to maximize power
 output during a squat jump.

LBSS

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Re: loaded jumps
« Reply #2 on: December 28, 2015, 11:24:13 am »
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that's my n=1 experience for both SVJ and RVJ.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses