Author Topic: Assisted SVJ  (Read 461 times)

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FP

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Assisted SVJ
« on: December 01, 2017, 09:33:13 pm »
+1
https://www.just-fly-sports.com/podcast-12-jb-morin/
Quote
“If you need to improve your (jump) velocity, squat jump is not fast enough, you need assisted jumps”

“30% faster lower limb extension compared to squat jump is very important in overspeed jump training”

So the concept for this is kind of the same as overspeed training for sprints. Pretty much with these you are doing an SVJ with less than your bodyweight. I think it's really important to address that part of the FV curve.

I did this with an ab wheel cart but they would work with pool wall pushoffs or just band assisted SVJ with the band attached to a pullup bar.

<a href="http://www.youtube.com/watch?v=PNFsH6VMr2g" target="_blank">http://www.youtube.com/watch?v=PNFsH6VMr2g</a>

maxent

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Re: Assisted SVJ
« Reply #1 on: December 11, 2017, 02:57:59 am »
+1
Gary swore about this, he tried everything and this was the only thing that added inches to his vert. I never got around to trying i yself but he used bands.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

fast does lie

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Re: Assisted SVJ
« Reply #2 on: December 11, 2017, 04:32:01 am »
0
swimming pool kick from deep end or sideway
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: Assisted SVJ
« Reply #3 on: December 11, 2017, 07:26:17 am »
+2
swimming pool kick from deep end or sideway

that would be the literal opposite.
Muscles are nonsensical they have nothing to do with this bullshit.

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adarqui

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Re: Assisted SVJ
« Reply #4 on: December 11, 2017, 07:30:34 pm »
0
https://www.just-fly-sports.com/podcast-12-jb-morin/
Quote
“If you need to improve your (jump) velocity, squat jump is not fast enough, you need assisted jumps”

“30% faster lower limb extension compared to squat jump is very important in overspeed jump training”

So the concept for this is kind of the same as overspeed training for sprints. Pretty much with these you are doing an SVJ with less than your bodyweight. I think it's really important to address that part of the FV curve.

I did this with an ab wheel cart but they would work with pool wall pushoffs or just band assisted SVJ with the band attached to a pullup bar.

<a href="http://www.youtube.com/watch?v=PNFsH6VMr2g" target="_blank">http://www.youtube.com/watch?v=PNFsH6VMr2g</a>

I don't like the wall push off at all IMHO. looks fun as fu*k though. The band assisted jumps seems like it would have considerably more transfer than wall push off, but not sure how effective it is either. I can see it providing some kind of beneficial nervous system grenade though (like overspeed sprinting), to spur on some CNS adaptations.

For RVJ, I always wondered if wind-aided runups was beneficial. I never went against the wind, always "with". Given a decent tail wind and the same number of strides per run up, could give you a little extra speed into the plant at the same level of effort, and perhaps a little more beneficial than RVJ's with no wind assistance (on occasion).

For running and sprinting, I just think wind aided running/sprinting is probably the best form of overspeed. Harnessing nature (wind/downhill/uphill) is my approach, lol.

FP

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Re: Assisted SVJ
« Reply #5 on: December 11, 2017, 08:59:52 pm »
+1
Yeah banded jumps would probably be the best variation. I have tried banded ankle bounces and damn you fly up so high with no effort. If you did a banded actual SVJ i bet you could easily get 4-5ft elevation. Maybe jump onto a box?

The problem with pushoffs with roller or in pool is you can't get stretch reflex into it. It is concentric only. I think wall pushoffs can still be very helpful though and in the podcast i linked the guy talks about doing a study with them.

adarqui

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Re: Assisted SVJ
« Reply #6 on: December 11, 2017, 09:35:09 pm »
0
damn just looked for a good band assisted jump video, can't find one.. they are all horrible. I saw one in the past, was very athletic/explosive, guy was flying with it. That's the one I was looking for.

As for the drop phase, bands seem to help people alot on the way down, doesn't look like a box is even needed. I think that's the point though, if it gives you that much extra vert, on the way down it'll slow you down that much more as well.

I personally would NEVER incorporate it. IMHO, not worth the effort. I'd rather just do DJ's or stiff leg ankle hops hehe.

Maybe those overspeed jumps are good on light days to get some "jump movements" going without the fatigue of real jumping and real landing - ie get the reps in, but if that's the case then just go jump in the pool - it's not assisted, but it takes the load off.

pc!