I do sprint fairly frequently. Less so now that the weather is so shit.
How high of a vertical jump would you say I need to get under 11?
I didnt find antyhing to do with the correlation between vertical jump and 100m time but i found this:
Target Time Standing Long Jump 3 Bounds
10.70 - 10.2.0 2.90- 3.20 10.00 - 9.20
11.10 - 10.71 2.70 - 2.89 9.19 - 8.50
11.70 - 11.11 2.60 - 2.69 8.49 - 7.90
12.20 - 11.71 2.50 - 2.59 7.89 - 7.50
12.70 - 12.21 2.40 - 2.49 7.49 - 7.20
13.2 - 12.71 2.30 - 2.39 7.19 - 6.80
Its standing long jump and 3 bound jumps from a standing start compared to 100m times, you cant really be sure about your 100m time just by basing it on vertical jump or standing long jump though, the best way to do it is to go out and time yourself.
Of course you can’t base it on other things, but they do help to give a general idea of where I’ll end up.
The info he came up with there is from the same source as the VJ score 100m correlation. It was done by Frank Dick.
To be honest it could have been the standing long jump I am thinking about. It has been a while since I read any of it. I will see what I can find later.
Edit It was standing long jump. I only know some rough correlations between 100m and VJ just through past experience.
What are both of your lifts and jumps like? (apart from the 27 inch VJ we already know)
Atm mine are 2.25ish in my house, just tried it, 20 inch VJ. Ive only tried squatting upto 90kg but i reckon i could go slightly over 100. BP is 65kg and dealift is around 110kg but yet again i havent tried any higher.
I measured my broad jump the other day. The day after squats. I was really sore and got 2.30ish. I plan on testing my broad jump again tomorrow pre-squat workout, I reckon I’ll hit 2.40.
I also plan on hitting 102.5 for a triple tomorrow in the squat. I’ve done 95kg x 6 with the Romanian deadlift off a box. I can do a one arm chin and I bench 60kg x 6 reps as a pr.
I’m planning on following the trend and starting a log tomorrow…
Yeh my legs are really hurting atm, i think if youve got a 27inch vertical then you should be aiming for at least 2.50 for broad itll just be a matter of technique, have you had any timings done for sprinting, wherabouts are you from and which club are you thinking of joining? how old are you? and training logs help to keep track of progress and they help you stay committed, you cant go wrong by starting one 
My changed training program due to my cutting the circuit training which i think im not benefitting from.
Mon- Upper Body Max.
Tue- Track
Wed- Lower Body Max.
Thu- Track
Fri- Upper Body Rep.
Sat- Off
Sun- Hills
Got a school rugby game on thursday, havent played in ages…:S
Btw, How long would it take me to improve my vertical by 5+ inches? How long has it take you?
Vertical jump improvement takes ages for me!
Yeah, my broad jump technique is shite (I may also be limited by my height, only 1.67 meters tall), I need to work on it to improve my parkour (check my log :), which I just started). I haven’t done any timestimed any sprints for a long time. I live in London, so I’m sure there are a few non-school clubs that I could look for. I’m 14 years old, 15 in mid-Feb.
It should take you however long it takes you to up your squat. This website should give you a rough idea how strong you should be to jump a certain height. By full olympic squat it means below parallel squat with any bar positioning.
[quote]Mccabe wrote:
Vertical jump improvement takes ages for me![/quote]
What’re your lifts?
I did a VJ program before all the new knowledge came out.
I gained 8.5" in 3 months, needless to say my starting VJ was not very good, but 8.5" on it, put it into a descent range.
My workout was:
- Plyometric jumps after 3 foot drop 4 to 5 sets of 15 jumps
- Jumps to near height ( possibly 15 or so )
- Squat strength improvement
That was pretty much it.
With todays knowledge, I’d be shooting for what you are knowing that with enough effort and time, I too could have a 40+ jedi like vertical.
I believe you can get your 5" in 3 months or less following the new programs.
Since you don’t want your program taking ages, you will be literally mentally “going to church” during your program.
Getting a good powerclean along the way is going to help it.
Losing extra body fat along the way is going to help it ( body fat is DEAD weight ).
Also your core ( abs/low back ) should be as strong and tight as possible.
Weight vests are said to speed things along.
Get to a 35" VJ and your atheletic performance will be very good. If its not, its just the technique in the endeavour.
Sprinting, weights, etc are displays of power.
The 100M takes good sprinters from 40 to 50 strides.
The stride from 50M or 60M out until the end is different than the stride before this point.
In the football 40 yard dash, the pro running backs, wr and defensive backs were taking from 18 to 22 steps.
It was usually exactly 19 or 20 steps - I counted, LOL.
Most of those guys would be upright for the last 20 yard, when a true sprinter still has some forward lean.
It all depends.
The other thing thats important is power buildup ( aggression ). This is easily 20% of the race.
Sprinters have a ton of psychological tricks they play on them self to get their head right.
Usually coming to the line on “kill”.
If you come to the line and are lolligagging and thinking of having fun, or how long its taking then you already lost.
Also another one thats really easy. A good sprinter is going to LOOK LIKE A SPRINTER.
Whatever it takes.
My lifts are shit. Only started lifting weights after a year training. My 1rm in the bench press is 65kg.
Ooo London join enfield and haringey you’ll get quality coaching there and they have a number of the top ranked 100m juniors in the country. Yeh im not too much taller than you and i agree tht its easier to have a big standing long jump if you’re taller. Ill just work on my squat and stick to the WS4SB program and see how my vertical and broad jump improve. We have the same BP 1RM Do you ever have days at the gym where you can barely lift 60kgx1?
I feel like this a lot of the time. Bloobird why dont you go along to an indoor open during the winter season over the next couple of months and get timed so you have more of an idea where you’re at? are you wishing to pursue sprinting or are you just doing it to improve your fitness for parkour?
I definitely have days like that, I could only hit 60 for 4 yesterday for some reason :(. It’s usually because you haven’t been eating or sleeping enough.
I’ll look into enfield and haringey, probably a lot better than the coaching at my school and I’ll be able to choose when I go without being kicked off. Currently parkour is more important to me so I’ll leave the sprinting until the weather clears up, then I’ll probably do both :).
Thanks for that mate.
I can’t even touch a bar after track the night before! haha.
Just get to at least 35" vertical, you’ll have enough power to do what your trying to do.
27" vertical, for just about any athelete is not acceptable.
Most preparing for the vertical jump, find that power cleans have helped.
Putting a bit too much emphasis on the VJ don’t you think?