I measured my vertical jump today. I used Ian Kings method, just stand next to a wall and jump with chalk on your hand. My vertical was about 76 cm. I think that’s pretty good for someone who never jumps. However, Ian says: “Stand next to the wall (so that one shoulder is touching the wall) and raise up the hand closest to the wall. You don’t need to reach as high as you can ? just hold your arm up parallel and in contact with the wall.” If I do reach up as high as I can then I jump 7 cm lower. I did notice that I jumped significantly higher when using a shallow knee-bend than when using a deep knee bend. So I have reasonable hopes of being more fast than slow twitch. On the other hand when doing 1RM tests I don’t score that well. I can do about 5 reps with 85% in the deadlift, 4 reps with 85% in dips, 6 reps with 80% in the shoulder press. But I can do only 3 reps with 80% in the one arm dumbellrow. So my question is which method is the better method… please tell me it’s the vertical jump
come on, somebody respond.
I don’t quite understand what you’re asking, but let me break it down how I see it.
Having a higher vertical with a shallow knee bend doesn’t mean you have more fast-twitch fibers, instead I think it means that you produce more force by using hip extension. If you were to have a stronger vertical with a deep knee bend it would mean that you produce more force with knee extension.
Just think of the difference between the deadlift and oly squat. A good deadlift has very shallow knee bend, and a good squat has a very deep knee bend.
If your question is: which form of vertical jump is best, then I must refer to King. He doesn’t consider there to be a best or worst way to do things, only different ways to do things. All ways have their strengths and weaknesses.
If you’re testing max vertical, then obviously, the way in which you get max height is the best (while playing by the rules).
If you’re asking which is better: weighttraining or plyometrics, I must say both are better.
The only other question I see you might have asked is about King’s testing method. If this is the case then I think you just misunderstand the information.
The point to not reaching as high as you can is to not add height you don’t have. when reaching as high as possible you are manipulating your actual height.
hope this helps.
It looks like your question is whether you are fast or slow twitch dominant. Is that correct? My answer to that question is you are never entirely sure. The tests you mention can give you an idea of your muscles composition, but it will never tell you exactly. I believe the only way to get the actual muscle composition is through a muscle biospsy. However, that is a fairly extreme course of action. Hope that helps.
is your skin white or black?
…about as important in determining athletic potential as muscle fiber types.
Regarding fast-twitch vs. slow twitch muscles, you do not have the same distribution of these fiber types in every muscle group. For instance say you were 75% fast-twitch, 25% slow twitch in your quads, that doesn’t mean that your triceps will have the same percentages. Therefore, on the tests you mentioned, you are using different muscle groups therefore you should expect there to be a difference. Also, the number of reps you can perform at a given percentage of your one rep max is not only related to fiber type, but also neural efficiency.
Ryan