Got a picture for y’all. Went to my old trainer’s place when I went back home. He isn’t exactly sure how high the Vertec goes to, but he was told when it was installed that the top reaches 11 feet. I thought it was about 10’10", but it’s pretty close either way. I sent him this pic and told him “time for a new Vertec machine.” He LOVED it!
This was done about 3/4 the way through lifting, after he had left.
All jumps were from the standing position. Felt great ripping through the highest stick!
[quote]TurboLykes wrote:
Got a picture for y’all. Went to my old trainer’s place when I went back home. He isn’t exactly sure how high the Vertec goes to, but he was told when it was installed that the top reaches 11 feet. I thought it was about 10’10", but it’s pretty close either way. I sent him this pic and told him “time for a new Vertec machine.” He LOVED it!
This was done about 3/4 the way through lifting, after he had left.
All jumps were from the standing position. Felt great ripping through the highest stick!
[/quote]
T, what’s up man? Good job on the vertec. Mine goes to 12’6" so it’ll be awhile before I knock all the sticks back, haha. Was looking around youtube and found a vid that should help you on your jumping from an approach-
Obviously you don’t need a ball or to dunk. Be easy bro.
[quote]WhiteFlash wrote:
T, what’s up man? Good job on the vertec. Mine goes to 12’6" so it’ll be awhile before I knock all the sticks back, haha. Was looking around youtube and found a vid that should help you on your jumping from an approach-
Obviously you don’t need a ball or to dunk. Be easy bro.[/quote]
Nothing much, just back in school. 12’6" would take a LOOOOONG time to master, to say the least. Thanks for that vid. When I was practicing jumping yesterday (for the first time in three weeks) I was working on various one to three step jumping off one leg (alternating legs). I did not use a basketball as I can’t dunk anyway off a single leg jump. I’ll probably do this three days a week for the next month or two and see how things progress.
[quote]TurboLykes wrote:
[quote]WhiteFlash wrote:
T, what’s up man? Good job on the vertec. Mine goes to 12’6" so it’ll be awhile before I knock all the sticks back, haha. Was looking around youtube and found a vid that should help you on your jumping from an approach-
Obviously you don’t need a ball or to dunk. Be easy bro.[/quote]
Nothing much, just back in school. 12’6" would take a LOOOOONG time to master, to say the least. Thanks for that vid. When I was practicing jumping yesterday (for the first time in three weeks) I was working on various one to three step jumping off one leg (alternating legs). I did not use a basketball as I can’t dunk anyway off a single leg jump. I’ll probably do this three days a week for the next month or two and see how things progress.[/quote]
Considering my standing reach is about 7’6" I’d have to get 5’ off the ground to get it. Safe to say that’s not gonna happen, haha. The highest I ever got was 11’2" I believe off three steps. Yesterday I got a 10’8". Had at least another inch but had to shut it down 'cause my knee started swelling up. My goal is a 3 step 40"+ by Feb, and if my knees cooperate it’s in the bag. Good luck with the jumping man.
EDIT: I meant by the end of Feb.
Here’s tuesdays 10’8". That’s a 37". That was on my third jump. If I had warmed up better I could’ve gotten a few more jumps outta my knee without it swelling and would’ve got at least a 39". Lots of stretching, tke’s and training for the next 3 weeks and I’m trying again. Ya’ll can bet on a 39".
[quote]WhiteFlash wrote:
Here’s tuesdays 10’8". That’s a 37". That was on my third jump. If I had warmed up better I could’ve gotten a few more jumps outta my knee without it swelling and would’ve got at least a 39". Lots of stretching, tke’s and training for the next 3 weeks and I’m trying again. Ya’ll can bet on a 39".[/quote]
That’s sick!
This seems like its focused on vert more than speed, but the title says vert/speed so I figured it would be better to ask here than to start a new thread.
Dose anyone have recommendations for training speed specifically the 40. I know in the weight room, just getting the squat up and working on leg strength, but I was wondering more on the track training side. I have never done track so I dont really know how to set up a work out plan for that, but I have testing for my 40 in 3 months and want to see do work on the track to get better. thanks for any help.
[quote]TurboLykes wrote:
[quote]WhiteFlash wrote:
Here’s tuesdays 10’8". That’s a 37". That was on my third jump. If I had warmed up better I could’ve gotten a few more jumps outta my knee without it swelling and would’ve got at least a 39". Lots of stretching, tke’s and training for the next 3 weeks and I’m trying again. Ya’ll can bet on a 39".[/quote]
That’s sick![/quote]
Thanks T.
[quote]zbelair wrote:
This seems like its focused on vert more than speed, but the title says vert/speed so I figured it would be better to ask here than to start a new thread.
Dose anyone have recommendations for training speed specifically the 40. I know in the weight room, just getting the squat up and working on leg strength, but I was wondering more on the track training side. I have never done track so I dont really know how to set up a work out plan for that, but I have testing for my 40 in 3 months and want to see do work on the track to get better. thanks for any help. [/quote]
I’m no expert, but I’d suggest working on your start. If you can explode off the blocks you can shave a pretty significant amount off your time. And like you mentioned getting stronger would definitely help, but only if you can transfer it to the track, field, court, whatever.
[quote]DjSm28 wrote:
So I was never really clear on what people thought about depth jumps. Should a person land with minimal knee bend or as much knee bend as needed? It would make sense in my mind that if a person was to fight the flexion of the knees, that would train the muscles and tendons to become stiff. However, it does make sense that it would lead to injury because of the sudden shock. So which one is it? Why should you have minimal knee bend or not? I’ve heard both cases and I still don’t know which one is best?[/quote]
depends on the sport, but for most sports (basketball, volleyball), land with stiff legs or a slight bend. Why? the samen type of landing you’re gonna make in a game. Don’t think too hard about this one, just land how you would normally land. Minimal knee bend ensures a quick reaction time, if you’re gonna land and bend, no reaction time at all. any depth jump is potential injury…
[quote]zbelair wrote:
This seems like its focused on vert more than speed, but the title says vert/speed so I figured it would be better to ask here than to start a new thread.
Dose anyone have recommendations for training speed specifically the 40. I know in the weight room, just getting the squat up and working on leg strength, but I was wondering more on the track training side. I have never done track so I dont really know how to set up a work out plan for that, but I have testing for my 40 in 3 months and want to see do work on the track to get better. thanks for any help. [/quote]
There are a ton of factors that improve speed beyond getting the squat up"
How is your foot function?
How is your ankle stiffness?
How is your glute function?
Are you posterior or anterior dominant?
How is your “anti-rotation” strength?
There is an article series on http://evolutuionaryathletics.com called the seven keys to effective program design that may heklp. Plus the writings of Roger Nelsen over there that will discuss foot function, etc…
Alex
Depth jumps also deped on the goal… Little knee bend and minimal reaction time = more reactive ability, more knee bend = more explosive strength and higher vertical jumps.
You can get the same reactive development by landing off a small box and jumping as high as possible. regardless the goal is always to jump as high as possible and use the box height to manipulate the goal (low=reactive, high = explosive strength)
For more inf check out the seven keys series at evolutionaryathletics.com
this is also a good site for speed:
Excellent site, I happen to have an article published over there called “just jump into it”
I’m new to the site, but have a fair amount of experience with lifting. I’m trying to increase my vertical and have a couple questions. Here’s some background info, just so you know where I’m at:
Height: 5’7"
Weight: 170 lbs
Full back squat: 345x5
Deadlift: 435x3
Full front squat: 275x5
Hang power clean: 245x3
Hang power snatch:155x3
Standing vertical: 29.5" (with approach it’s around 32-33)
(All lifts without belt, I use straps on DL, PC, & PS.)
I think I have high enough strength levels to have a SVJ in the middle 30’s (the calculator says 36" using a conservative 365 as my 1RM squat), but apparently I’m just not good at developing force quickly enough to apply it during jumping. I’ve just started using The Perfect Rep System for my lifting, seems it should work well for me with its focus on developing max force quickly. (The numbers listed above were NOT with this style of lifting, there were definitely some grinding reps.) Here are my questions:
Any input will be greatly appreciated.
Train4sport:
It sounds like you’re plenty strong enough. So it might be beneficial for you to start a power phase where you would mostly focus on the o-lifts, jump squats. Also, do you practice jumping at all? Perhaps one day do plyos/jump squats/o-lifts and the other day just work towards setting pr’s on jumps. You might want to squat a bit one of those days just to maintain your strength too…
soccerplayer:
Thanks for the reply, I’m thinking I’ll probably do something like what you suggest. I don’t do a lot of specific jumping practice, but I play volleyball several times a week. I haven’t taken a break from squatting in ages though, and I’ve been pushing pretty hard recently. Maybe I just need to take some time off to allow full recovery.
Train4sport:
Do you ever box squat?
If not, you should start. They are very beneficial for dynamic strength.
powerliftingwatch.com/node/6608
Louie Simmons talks about box squats plenty in this video, so check it out if you have the time.
Thanks for the link to the Simmons video. There’s a lot of good stuff in there that’s applicable to my goals.
I would vote for a phase based on plyos, jump squats and sprinting starts. I am not a big fan of the Oly’s cause most people fdont load themselves properly. You really need to get the glutes to drive the second pull (hang position) but most use the hamstrings and low back. So do things like depth jumps, jump squats, low squat hops, kettlebell/dumbbell swings, starts, stiff leg sprints/prime times.
And being a former WSB practitioner with a decent squat (hence my name), I do not like the box squat for athletes. It doesn;t offer anything that a jump squat or other means cannot offer.
Oh and also be sure you are loading your glutes properly on all your lifts. An excellent RDL and GHR video with proper technique video can be seen in the exercise index at the following site: evolutionaryathletics.com
Alex
