Author Topic: my jump training  (Read 7489 times)

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entropy

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my jump training
« on: February 28, 2013, 08:55:41 am »
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Background: 6'3", 75kg/165lb, 29 years old, current ATG front squat 120kg, best full backsquat 130kg (no belt).

Through training & diet i've taken my SVJ up from 20" to over 30" which i'm happy with. I can dunk SVJ with one hand, both hands and almost there with a reverse SVJ dunk.

I now have a decent SVJ and three step jump. I jump much less from RVJ. Always has been the case for as long as I can remember.

Training hasn't done much if anything for my quicker RVJ, it's remained pretty much constant as far as I can tell.

I would like to get my RVJ moving up now. It's more useful to me than SVJ is, SVJ is nice and all but RVJ is sexier and more applicable to sport. To get a good SVJ I dip down quite a bit, approaching the positions and angles of a deep squat but for RVJ where the knee angle is much smaller, I don't get much VJ out of my gym training.

I've never done any jump specific exercises before but I think it's time I started.

Which basic exercises, movements or drills should I add to improve my RVJ in particular?.

Thanks for your time.


Goals: Cutting to 6-8% bodyfat

vag

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Re: my jump training
« Reply #1 on: February 28, 2013, 09:30:17 am »
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1) Keep weights as they are, RVJ needs stronger legs as much as SVJ.
2) Add depth jumps prior to squating, 4x5 from 18'' box , 20-30'' between reps, 3-5 mins between sets.
3) Add 1 or 2 RVJ sessions weekly. Warm up good and do at least 20 max effort RVJs. Do sets of 3 jumps , 30-45 seconds between jumps , 4-5 minutes betwen sets. Not more than 30, also stop at performance dropoff.
4)???
5) Profit
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: my jump training
« Reply #2 on: February 28, 2013, 09:54:50 am »
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you might want to start with lower volume depth jumps than that. 4x5 is kind of a lot.
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Raptor

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Re: my jump training
« Reply #3 on: February 28, 2013, 10:05:02 am »
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4x5 off that height is a lot. I do 8 inch box depth jumps 2x5 and is kinda hard before squatting.

vag

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Re: my jump training
« Reply #4 on: February 28, 2013, 06:54:09 pm »
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Objections sustained. To me depth jumps where always easy. 4x5 is normal volume and 18'' is rather medium impact, it is 27'' that make them challenging. But i gotta admit i got very lucky in the joints gene pool, i should not generalize based on that.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: my jump training
« Reply #5 on: February 28, 2013, 09:12:58 pm »
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For me depth jumps are hell.

I wonder if there's a good correlation between half squat strength and depth jumps performance, and also RVJ height.

vag

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Re: my jump training
« Reply #6 on: March 01, 2013, 02:06:06 am »
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You know i hate correlations, lol. But yeah, i would guess there is a two-way correlation. Efficient DJ = big tendon stiffness and also great ability to reverse an overloaded eccentric, at the exact RVJ knee bend. The latter is also true for partial squats. Both those qualities are supposed to aid a good RVJ.
My own story confirms that in a way, I am very good at partial squats and DJs, and i do have an RVJ higher than my full squat/body composition would suggest. Used to have anyway :(
So yeah , back to the topic, definitely include depth jumps entropy!!!
« Last Edit: March 01, 2013, 02:27:46 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

entropy

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Re: my jump training
« Reply #7 on: March 01, 2013, 03:16:43 am »
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Thanks guys. I'll add the depth jumps & practice rvjs.

Btw why do they have to be done before squatting?
Goals: Cutting to 6-8% bodyfat

vag

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Re: my jump training
« Reply #8 on: March 01, 2013, 05:55:06 am »
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Btw why do they have to be done before squatting?

It's a general recommendation, not just for DJs, for all 'faster' movements ( plyos, jumps, power cleans/snatches, speed squats etc ). Legs are more 'fresh' for them before the squats, and also they potentiate the following squats, so it works good both-ways. I don't have a study/article/whatever to back it up though.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: my jump training
« Reply #9 on: March 01, 2013, 07:26:53 am »
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There's a bunch of reasons... from greater neural drive being fresh to safety. You wouldn't want to drop off the top of your house after a heavy squat workout wouldn't you? Your muscles would be dead and the amortization would suck. Try it sometimes.

entropy

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Re: my jump training
« Reply #10 on: March 01, 2013, 07:34:38 am »
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I tried it once when someone told me to sprint before squatting. I had teh worst squat workout and swore off never to do it again. Maybe jumping is different but i'm wary..
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: my jump training
« Reply #11 on: March 01, 2013, 08:03:50 am »
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It depends on the volume and intensity of the plyos you do before the squats. If you do 200m sprints and then you squat... then maybe you're in for a bad squat workout.

If you do something like 3x30m, then you won't have problems. The same applies to the depth jumping and any other plyo work. It can even have potentiation effects, so you do BETTER in the squat workout due to the nervous system being potentiated.

entropy

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Re: my jump training
« Reply #12 on: March 01, 2013, 08:07:37 am »
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They were 5x30s but point taken, I'll experiment with depth jumps before and after and see which works better
Goals: Cutting to 6-8% bodyfat

entropy

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Re: my jump training
« Reply #13 on: March 01, 2013, 09:42:24 am »
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So i tried the depth jumps for the first time. Not sure if i'm doing them right, i'll put a video on my log. I started conservatively with a drop of 7". I'll work up to the recommended heights with successive workouts. Thanks again.
Goals: Cutting to 6-8% bodyfat

pelham32

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Re: my jump training
« Reply #14 on: March 01, 2013, 11:18:25 am »
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Dunk practice also helps rvj and the coordination with a ball. I usually just start at the three point line and drive to the basket trying to explode up and dunk. Really concentrating exploding from my LR plant. Oddly enough I get the most explosion out of a crossover starting my drive, instead of driving straight to the basket. Helps get me lower I think. How are your rvj dunks compared to your standing dunks? Easier?
« Last Edit: March 01, 2013, 11:21:57 am by pelham32 »
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4