What is your opinion on countermovement and static jumps, do you do them for power training?
If you do tell what benefits did you see and if not tell way.
Contermovement jump is eccentric/concentric exercise with acceleration trough full ROM untill you jump from the ground, prior concentric there is fast eccentric and SSC (Potentiation, Active State Developmen, Storage and Re-Utilisation of Elastic Energy, Stretch Reflex) so high power and force can be produced.
Static jump is eliminates SSC so lower power and force output but acording to Choach Dr. Dan Baker is better to develop RFD.
The difference in velocity when comparing a paused jump and a SSC jump indicates the efficiency of the SSC…sometimes called the Eccentric Utilisation Ratio (EUR).
It can be 5-20+%, it depends, as it reflect training status and prior training adaptations.
If you are >15%, then paused jumps will be moere helpful in improving power. If the ratio is < 10%, then SSC versions are needed in a bigger dose in training.
Few questions:
1.What weight to use in trainings some say to doe it at 10,20,30,40% and some on peak power precentage?
2.Why to do sttic jump for RFD when you can do heavy dead squts for RDF and achive miofibrilar hypertrophy?
3.How to program jumps and progress from training to training?
Yes, but I never use either one exclusively. In my opinion, it’s easiest to consider the value of all jump training formats by considering the magnitude and speed of the breaking forces imposed by the exercise.
Low breaking force (NCMJ) = low intensity, less transfer
More breaking force (CMJ) = medium intensity, more transfer
Maximal breaking force (top speed sprinting) = maximal intensity, very high transfer
Eccentric utilisation ratio is a useful tool, and I measure it in almost all my athletes across track and field, basketball, volleyball, rugby, tennis, football and AFL. However, the “goal” EUR of 1.10 is completely arbitrary. For some athletes, it may be better to chase >1.25, and for some an EUR 1.0-1.10 may be better for their sport. In addition, always consider that EUR has its limitations. If I’m working with a 16 year old sprinter with a CMJ of 22cm and an NCMJ of 20cm, it doesn’t matter they have a “perfect” 1.10 EUR, they’re probably weak as piss and would benefit from static loading
There is no actually need to train at a load which imposes peak power. Much like EUR, power is a somewhat arbitrary figure.
Conventional wisdom says jump squats at ~30% back squat 1RM are best because they maximise power. This effectively raises the “middle” of the force-velocity curve to produce a flatter curve
However, this load will not necessarily impose maximal force or maximal velocity stress. As such, I strongly feel it is better to either train very very heavy and slow, or very very light and fast. This will “stretch” out either end of the curve which also, incidentally, raises the middle.
As such, I tend to spend more time programming very heavy strength training and Olympic lifting, and very fast track & field style plyometrics and sprinting
Because the speeds and positioned in an NCMJ are somewhat closer to those achieved in sports. However, neither maximal deadlifts or static jumps are specific exercises, hence refer to the above reasoning.
That said, NCMJs are generally considered to have a lesser fatigue cost due to their lack of eccentric force. I strongly believe this lack of eccentric greatly reduces their utility for (most) athletes, it does make NCMJs a decent option to stimulate an athlete’s nervous system without significantly taxing their musculoskeletal system
I employ a “jump training matrix” to guide decisions. Imagine a Cartesian plane with two axes. The horizontal (x) axis is “speed” and the vertical axis is “force,” producing four quadrants. In the bottom right is Q4. In the bottom left is Q3. In the top left is Q2. In the top right is Q1.
(for completeness, “speed” is actually RFD, but I don’t like thinking about this way since we naturally associated RFD with muscle-driven power qualities. The “speed” axis could also be thought of as the ratio of muscle vs elastic contribution to peak force in the jump)
The properties of this matrix are as follows:
As you move from bottom to top on the “force” axis, you move from extensive to intensive jumps. Extensive jumps (Q3/4) develop a basic structural and coordinative tolerance to jumping. Intensive jumps (Q1/2) involve maximal outputs, and improve qualities like top speed, concentric and eccentric RFD, concentric and eccentric power and more
As you move from left to right on the “speed” axis, the jumps move from muscle/eccentric dominant to tendon/isometric dominant. Muscular jumps (Q2/3) are slower, induce greater muscle damage, and have greater carryover to loaded or high-resistance sports movements like early acceleration or blocking as an NFL lineman. Elastic jumps (Q1/4) are faster, induce greater tendon strain, and have greater carryover to high-speed and unloaded sport movements such as approach jumping and top speed sprinting
Therefore, we can rename the quadrants with the following intuitive names:
Q4: “Elastic-Extensive” or “Bounce” jumps. These are high volume, springy contacts that help build muscle-tendon tolerance and coordination to handle extreme high-speed and high-intensity contacts.
Q3: “Muscular-Extensive” or “Flow” jumps. These are medium volume, smooth and often deep-range jumps to help build the muscle-tendon tolerance and joint stability to tolerate high intensity eccentric training. It’s also a good way to mobilise hips and ankles.
Q2: “Muscular-Intensive” or “Drive” jumps. These are slow but intense jumps to improve power qualities. They are best utilised for slow or loaded sport movements, or for very heavy athletes. Both CMJ and NCMJ are Q2 movements, with the CMJ sitting higher and further right than the NCMJ. Good examples of Q2 athletes could include James Harrison, Shaq or possibly Lebron
Q1: “Elastic-Intensive” or “Ping” jumps. These are extremely fast, extremely intense contacts and are where the most explosive athletes in the world thrive. Usain Bolt and Michael Jordan are the poster children of Q1
Assuming you have a good training base and are not injured, I believe you should train within all quadrants at most times in the year. Any exercise substitutions within a quadrant matter a bit but not a lot. Instead, what matters is how much time and effort you spend in one quadrant vs others as you move through the year/periodisation plan
Some basic examples of exercises in each quadrant are:
Q3: Alternating split jumps and Russian lunges, skier jumps, repeat deep squat jumps
Q2: Any loaded jump, any static jump, altitude drops, single leg depth jumps, sprint acceleration, change of direction
Q1: Maximal bounding, maximal skipping, maximal hopping, drop jumps, depth jumps, top speed sprinting
Some good ranges for each quadrant are:
Q4: 50-500 contacts, 2-6 times per week
Q3: 30-80 contacts, 2-4 times per week
Q2: 10-30 contacts, 1-3 times per week
Q1: 15-40 contacts, 1-2 times per week
If athletes don’t have a training base in the intensive quadrants, I just make sure they spend a reasonable amount of time training Q3/4 (and general strength).
Also remember that all quadrants are reciprocal. More time spent in the elastic quadrants (Q1/4) means you should spend less time in the muscular quadrants (Q2/3) and vice versa. More time spent in the extensive quadrants (Q3/4) means you should spend less time in the intensive quadrants (Q1/2) and vice versa. Quadrants at a diagonal to each each other (i.e Q1/3 and Q2/4) should rarely be mixed. Quadrants stacked vertically (i.e Q1/4 and Q2/3) are highly complementary, and often do well combined into the same session
I hope that helps! Speed and power training is easily one of my favourite topics. If you’d like to discuss about other considerations like motor learning/jump technique, injuries or anything else, please feel free to ask. I do also run a coaching account on instagram but I’m unsure if I’m allowed to share that one (@TrainForPain ?)
I’m not the ultimate expert or authority, but really the site just doesn’t want you using the opportunity to sell your services. So you’ll see even CT doesn’t link his other site, but he tells people the name.
In that vein, and because you’re so helpful here anyway, I imagine you’d be good to tell us what your Instagram handle is without sharing the direct link. Or even drop a video from your account explaining what you did here. The site just wouldn’t want to see you using all your posts to funnel folks directly to your paid coaching; it’s still forum-first, if that makes sense.
Just to clarify, that’s coming from what I’ve seen - not what I know! Let me ask @Mod_Phoenix to confirm/ deny/ correct what I’ve put above.
Thanks man for excelent answer, im doing heavy stuff and want to incorporate some jumps and even ballistic bp throws to change my rutines a bit. So preforming it with 30% for more training sessions from 15 to 30 reps with max intension, my EUR is not big so i could do eccentric/concentric varint.
I like your exercise plan.