Vert/Speed Training Thread

Training
121

That guy has nice hops.

He ran and did his box jump. My standing plate jump is 138.5cm with a 180Kg ATG back squat, 152Kg front squat.

http://homepage.ntlworld.com/ph.chea/135cm_jump.mov

Thats a 135Cm @ 77-78kg or so. I’m 87-88Kg now a days :stuck_out_tongue: I’m 5’10.

My bro 5’5 does a 150cm plate jump from STANDING. The hight of it is up to his chin. He can front squat 140Kg @ 68.8Kg ATG, can’t remember him maxing out his back squat though. He is freakishly hoppy and is all around strong also. Military Press BW strictly also.

He OLifts also. 97/125 @ 67Kg. His vertical is 87Cm though so it is less then that guys.

Koing

122

now when you guys say nervous system, are you guys referring to the patterns of jumping, or overall nervous system (either naturally or through training)?
(i put CNS training as my priority but i never seem to have what i should relatively(seem to have all the pieces, just having a hard time putting it together, but i digress, in good time)

123

[quote]digitalairair wrote:
Thats cool. All my lifts, even at 100 percent are done in 3 seconds or less, does this mean i can still benefit from strength gains?
[/quote]

I think most athletes can still benefit from strength work. For you, that just means that your strength work should have a carryover to power work since your lifts are explosive, even close to max.

124

i have a little concern here.

im 5’6 and a half
weigh 145

i max bench 235ish
and i squat 335ish (parallel)

yet my vertical is only 24 inches or so. i guess that means im a lot more strong than explosive? any tips to help me become more explosive? thanks a lot guys.

p.s. with the help of you guys i already increased my vertical an inch in 3 weeks.

125

[quote]bernbabybern820 wrote:
i have a little concern here.

im 5’6 and a half
weigh 145

i max bench 235ish
and i squat 335ish (parallel)

yet my vertical is only 24 inches or so. i guess that means im a lot more strong than explosive? any tips to help me become more explosive? thanks a lot guys.

p.s. with the help of you guys i already increased my vertical an inch in 3 weeks.[/quote]

You need to do reactive work. I bet Kelly Baggett has some good stuff on his site. But basically you’re looking at doing jumps and more jumps. As your vert increases though, the volume has to be lowered ore else you’ll fry your CNS and your VJ will suffer.

126

about that BBaller’s training - the guy above doing the 60 inch Box jump

[QUOTE]Initially with Gray, we were doing rehab after he broke his fibula in a game. Then when he was actually able to perform some weight room work we did a one month block of basic strength. From there, we pretty much followed Kelly B’s VJ bible. I did add EMS during several blocks and we performed a whole lot of visualization usually post-workout or on its own.

I believe the critical aspects of his training came through monitoring his CNS intensive sessions and resting him when I felt he needed it. Many may be familiar with the notion that 48 hrs is considered the “minimum” rest break between high intensity workouts. Like many aspects in training, this is highly individual and you must keep in mind everything that is on an athletes plate. In Gray’s case, we took as much time as I felt he needed to come back and perform at the appropriate level. There is no exact answer here. This is something that has taken me 15 + years to become proficient at and is the art of good coaching.

Basketball players are notorious for playing ball day after day and for hours upon hours. Gray was no different! During intensive training blocks, I limited the number of actual games he could play per week and allowed for a some skills sessions depending on time, recovery etc.

I can think of one statement I’ve heard by a few great coaches who influenced me in the past: “Do as much as necessary, not as much as possible”! Words to live by in this game my friends! [/QUOTE]

127

Kelly Baggett Vertical Jump FAQ :slight_smile:

128

this was from today’s workout
58 inch box squat jump

129

[quote]CoolColJ wrote:
about that BBaller’s training - the guy above doing the 60 inch Box jump

[QUOTE]Initially with Gray, we were doing rehab after he broke his fibula in a game. Then when he was actually able to perform some weight room work we did a one month block of basic strength. From there, we pretty much followed Kelly B’s VJ bible. I did add EMS during several blocks and we performed a whole lot of visualization usually post-workout or on its own.

I believe the critical aspects of his training came through monitoring his CNS intensive sessions and resting him when I felt he needed it. Many may be familiar with the notion that 48 hrs is considered the “minimum” rest break between high intensity workouts. Like many aspects in training, this is highly individual and you must keep in mind everything that is on an athletes plate. In Gray’s case, we took as much time as I felt he needed to come back and perform at the appropriate level. There is no exact answer here. This is something that has taken me 15 + years to become proficient at and is the art of good coaching.

Basketball players are notorious for playing ball day after day and for hours upon hours. Gray was no different! During intensive training blocks, I limited the number of actual games he could play per week and allowed for a some skills sessions depending on time, recovery etc.

I can think of one statement I’ve heard by a few great coaches who influenced me in the past: “Do as much as necessary, not as much as possible”! Words to live by in this game my friends! [/QUOTE][/quote]

Just wondering who the coach is making this statement and which site this if from?

130

from reading the testamonial from Kelly Baggett’s site, that would be Mike Doyle, owner of COR-performance

131

[quote]digitalairair wrote:

this was from today’s workout
58 inch box squat jump[/quote]

Frank,

How come when you do box squat jumps, you lift your feet off the ground and rock forward? Wouldn’t starting strength be trained more by keeping the feet on the ground and not rocking forward?

I’ve seen Travis Mash do them the same way, so I’m most likely wrong.

132

For those of you who have or are using Kelly’s VJB, how do you incorporate Upper Body work?

133

[quote]shadyniner wrote:
For those of you who have or are using Kelly’s VJB, how do you incorporate Upper Body work?[/quote]

Kelly has a new article named the Ultimate Split. I’m pretty sure he goes over that.

134

[quote]vision1 wrote:
shadyniner wrote:
For those of you who have or are using Kelly’s VJB, how do you incorporate Upper Body work?

Kelly has a new article named the Ultimate Split. I’m pretty sure he goes over that.[/quote]

Thanks, I will be sure to check that out.

135

Hey guys
just wanted to show off this kid that just started lifting with us.
This guy weighs 140ish and never does legs in his life squatted 250 for reps ass to grass with ease the first time i showed him how to squat.

On Sunday I made him do box jumps and he jumped on a 58 inch box the 3rd time he ever attempted box jumps with minimum warmup. He is 5’5 at most and the thing was up to his chins.
Then he went on and climbed on top of the cable machine and did dips on the pull up handle.
amazing

136

Some depth drops and sprinting videos of our latest workout…
feel free to critique our sprinting forms.

137

sorry to revive an old thread but starting 7/9 i’ll be running on the school track after summer school. summer school is Monday through Thursday. basically i’ve been thinking about doing the following to get faster:

MONDAY[speed work]:
-10 X 30 metres at race pace from blocks with full recovery [3 minutes rest each time? that’s full recovery right? 1 minute for each 10m you sprint?]
-3 to 4 X 80 metres at race pace, running start 20m away, with full recovery

TUESDAY[conditioning]:
400M runs. 90 seconds rest. [from ct’s article Running Man.]

WEDNESDAY:
OFF

THURSDAY:same as monday.

should i do anything else? some other things i might add, i'm gonna be running on a 400m track, there's a long jump pit, and bleachers. just thought i'd let you guys know.

also, i will not be weight lifting during this period because the commercial gym i joined has not opened yet. it opens august 1st unfortunately. When it opens i plan on completing:

 -Neanderthal No More. then after that......
 -Designer Athletes[by Mike

Robertson] with Awesome Abs [by Ian King] for 12 weeks. then after that…
-Westside For Skinny Bastards and 7 weeks before my track season starts…i’ll do
-CT’s Get Strong,Get Fast, Get Vertical! program.

Supplement wise, i’ll probably just stick to whey protein and BCAA’s. i’ll try to follow The Quality Mass Diet.

some questions:
-should i be only lifting this entire offseason? I’m kind of thinking of incomporating running workouts in the WS4SB program.

-also what should i be doing inseason when track starts? I plan on doing Air Alert 3 and i’ll order from this website. it says it will increase your high twitch muscle fibers from isometric work using resistance bands. what do you guys think of this? athleticquickness.com/page.asp?page_id=10

Basically, i need comments on what you guys think of what i’m going to do. if you were me, what would you do differently? the entire purpose of this offseason is to sprint faster. i hope jumping higher will come with that too but it is not a priority like sprinting faster is.

Thanks for reading all the way this far.

ps. should i create a new thread for this question or just leave it in this thread?

138

[quote]wangster wrote:
…
[/quote]

Alright… not sure where to start but you really need to get the basics down first. You are trying to do like 8000 things at once and you are going to wind up going nowhere.

Read that. Read it again. Then read this:

That will give you the basics to start from. Of course, you will probably ignore this advice in favor of some gimmicks, but I feel like I should still offer it.

139

Wangster I’m going to assume you’ll be running sprints for your school?

Main thing you should focus on is your form. Athletes can easily become faster if they work on their technique.

I would consider doing westside for skinny bastards II. You can find it on Joe DeFranco’s website, it has more running, speed, and technique work in it as opposed to the first installment.

If you can get a drag sled, do so, use it on your off days or as a form of GPP.

Best of luck.

140

[quote]digitalairair wrote:
Some depth drops and sprinting videos of our latest workout…
feel free to critique our sprinting forms.

plyos and sprint - YouTube [/quote]

I couldn’t really see the start of the sprints, however on the last couple, it looked the guys could have kept their head down longer.

Think of sprinting as a 747 taking off.

Stay low, and force out, while gradually brining your upper body in to an upright position. You don’t want to be so erect that you lean backwards, but you don’t want to necessarily be standing straight up either.

Be sure to get a keep your arms bent at the elbow at about 45 degrees.

Make sure you swing your arms at the shoulder not the elbow.

And of course practice.