Advice with My Jump Training

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hey guys I got some great advice on here and started my first wendler cycle based on the advice. I have spent the last week going over form as I am a total beginner and waiting for my foot to heal 100% before I start the program properly.

I am doing a 4 day a week 5’s progressions template with 3x5 fsl and some assistance work. I will be alternating between two conditioning days a week with one jump day and then two jump days a week with one conditioning day. Like this:

OHP
OHP FSL 3X5
Db row 4 sets
Lateral raises 4 sets
Hammer curls 4 sets

Conditioning/Jump

Deadlift
Deadlift FSL 3X5
Weighted Hypers 4 sets
Hanging leg raises 4 sets

Jump/conditioning

Bench press
Bench press FSL 3X5
Db row 4 sets
Lateral raises 4 sets
Hammer curls 4 sets

Conditioning/jump

Squat
Squat FSL 3X5
Weighted hypers 4 sets
Hanging leg raises 4 sets

I have been practising my jump training by doing 5 sets of 3 reps keeping the height reasonably low. I have an adjustable jump platform to do jump onto. Some open space for broads jumps and some plastic box things where you add layers to jump on or over but they are really easy to topple.

I have read all of jim’s blood and chalk articles and he talks about jump training but not in much detail and I have a few questions about them.

  1. Doing platform jumps (basically vertical jump onto a box) leave me with sore hips and flexors. Is this a sign I am doing something wrong or am I just not used to working them and they are feeling it?

  2. Are you supposed to use arm momentum when you jump?

  3. What set and rep schemes would you recommend and would it be a good idea to do weighted jumps to add a progression scheme to them?

2

  1. Jumps can be added before strength training. They help you fire up the nervous system.

  2. If you still get sore after doing box jumps for a few weeks, then yes. Land in a quarter squat position, not a full squat.

  3. Yes, use arm momentum. You’d use it if you had to jump over a fence to escape the dogs, so train with it.

  4. three to five sets of three to five jumps are ideal. Progress by putting more energy into them. This is something you can’t force; you can’t grind through your last jump nor should you, so be patient.

3
  1. Doing platform jumps (basically vertical jump onto a box) leave me with sore hips and flexors. Is this a sign I am doing something wrong or am I just not used to working them and they are feeling it?

This is normal. Your body isn’t conditioned to do this. That is the problem.

  1. Are you supposed to use arm momentum when you jump?

Yes.

  1. What set and rep schemes would you recommend and would it be a good idea to do weighted jumps to add a progression scheme to them?

Please god, don’t do weighted jumps. Do 20-30 contacts/jump/throws. Do them before you lift. Do no more than 5 jumps per “set”. Jumps and throws are not done for conditioning, so don’t turn this into a circuit-jerk.

Be sure to start the appropriate level for your current level of strength and conditioning. Don’t overthink this either - jump, throw: be fast, be explosive and don’t overdo it.