Jump Science 2.0 (October 2019)

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    • #10123
      Fraser_9to5Fraser_9to5
      Keymaster

      Straight into another one. I will officially start this on the 6th but I wanted to establish which of the 6 levels I will be.

      3 Oct – Preliminary Testing

      Goblet Squat – 4 x 25kg
      Back Squat – 4 x 60kg, 3 x 80kg, 1 x 100kg, 5 x 112.5kg (est 1RM 126.5kg), 2 x 120kg (est 1RM 123.5kg)
      Vert / Height = 26.75″ / 69″ = 0.388

      I only needed one rep to depth to pass level 1, which is the goblet squat, My body-weight is 73.5kg so 1.5x BW squat would be 112.5kg or more. I repped this out for an estimated 1RM then again with 120kg. An average would be 125kg but I did this at 8am with no breakfast so I will probably use 130kg for the program, if not 135kg.

      That puts me at LEVEL 3

    • #10124
      Fraser_9to5Fraser_9to5
      Keymaster

      6 Oct

      Depth Drop – 4 x 5 x 30cm
      Rhythm Jump – 4 x 10
      Rebounds – 3 x 20
      OH Squat – 4 x 5 x 20kg
      Hex DL – Singles @ 2 x 100kg, 110k,g 120kg, 2 x 130kg, 2 x 135kg, 2 x 140kg

      Really liked this session, anything with deadlift singles is a winner in my book. Only used the bar for OH squat as it’s more about gaining flexibility than setting PB’s.

      8 Oct

      Depth Drop – 3 x 5 x 40cm
      Skips (Height) – 4 x 10
      Rhythm Jumps – 3 x 10
      SL Line Hops – 2 x 15 secs per leg per direction

      I know depth drop as “shock jumps” and I’ve done up to 1 metre at Uni, so didn’t want to mull around at 30cm when I know I can cope with higher. Also used to do skips for height at uni for our sprints warm up and it was nice to do them again.

      10 Oct

      Standing Vert – 56cm, 56cm, 57cm, 57cm, 57cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 6 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 4 x 5 x 20kg
      Box Squat – 8 x 65kg, 3 x 8 x 85kg

      Already tired my legs out enough that I’m down on my CMJ best. His technical cues helped me feel really explosive off two feet, I have never ever tried a single leg approach for a dunk and it showed. I will keep at it if only to improve co-ordination. Box squats were capped at 65% 1RM which for me is 85kg, felt really strong here.

      As well as this I’m doing his full daily routine which involves a few bodyweight exercises for sets of 20 and then a series of about a dozen stretches.

    • #10126
      Fraser_9to5Fraser_9to5
      Keymaster

      13 Oct

      Depth Drop – 4 x 5 x 40cm
      Rhythm Jump – 5 x 10
      Rebounds – 3 x 20
      OH Squat – 5 x 20kg, 22.5kg, 22.5kg, 25kg
      Hex DL – Singles @ 100, 110, 120, 2 x 130, 135, 140 ,145, 2 x 147.5kg

      After the first few sets of overhead squats I tend to find my groove and can go to depth, and since 20kg isn’t troubling me at all I thought I would increase it a little. Hex DL was fun, I tried to ramp it up as fast as I could and needed to do 130kg twice to feel like I could move on. Pleased with 147.5kg, not a huge strain.

      15 Oct

      Depth Drop – 3 x 5 x 40cm
      Skips (Height) – 5 x 10
      Rhythm Jumps – 3 x 10
      SL Line Hops – 2 x 20 secs per leg per direction

      Line hops were much more coordinated already and I saw a similar exercise being done in water to develop a swimmers fast twitch muscles so I believe that’s why I’m doing them.

      17 Oct

      Standing Vert – 54cm, 54cm, 56cm, 55cm, 56cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 8 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 5 x 20, 25, 27.5, 30kg
      Box Squat – 6 x 80kg, 3 x 6 x 97.5kg

      Disappointed in my standing vert but not concerned. My running vert technique is getting there but I need more practice, so I did 8 full approach to 2 foot takeoff. I hit a few good ones and there was a difference of 1-2 inches when I get it right. It was chucking it down so my run up was a bit cautious, not wanting to slip on the court. Single leg takeoff was equally bad until I realised I could treat it like a long jump and put a marker down for where my leg should hit. This was after I’d done 3 and the last two felt better. Straight in the groove with box squats, really comfortable with these so straight to the max. allowed weight after set 1.

      A positive week overall, I notice week 3 is very similar and I will do a few extra approaches when that session comes round. Here’s me wobbling my way through some overhead squats, I’m trying to up the weight slightly so I take it seriously and pay attention to my balance.

    • #10148
      Fraser_9to5Fraser_9to5
      Keymaster

      20 Oct

      Depth Drop – 4 x 5 x 40cm
      Rhythm Jump – 5 x 10
      Rebounds – 3 x 20
      OH Squat – 4 x 5 x 20kg
      Hex DL – Singles @ 100, 110, 120, 130, 135, 140 ,145, 150kg, 155kg

      I felt crap today and not in the mood for OH squats so stuck with the bar. Cranked out the DL singles and although it was only 9 instead of 10, I did finish with my estimated 1RM.

      22 Oct

      Depth Drop – 3 x 5 x 40cm
      Skips (Height) – 5 x 10
      Rhythm Jumps – 3 x 10
      SL Line Hops – 2 x 25 secs per leg per direction

      24 Oct

      Standing Vert – 55cm, 56cm, 56cm, 57cm, 56cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 10 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 5 x 20, 30, 35, 40kg
      Box Squat – 4 x 80kg, 100kg, 110kg, 110kg, 110kg

      Wet court again so couldn’t commit fully to jumps, still good for technique. I tried a 2 foot approach from the opposite side and if anything I felt stronger. A few of the single footed jumps were quite high, it would be interesting to see what my vert is off one leg. Strong in the gym, OH squats were comfortable at 40kg and stable in the hole, box squats were a breeze.

      Here is today’s overhead squat, I seem to drop lower on one side as the bar is wonky.

    • #10150
      Fraser_9to5Fraser_9to5
      Keymaster

      27 Oct

      Depth Drop – 4 x 5 x 60cm
      Tuck Jumps – 4 x 10
      Rhythm Jumps – 3 x 10
      OH Squat – 5 x 20kg, 3 x 5 x 30kg
      Hex DL – 100,110,130,130,135, 5 x 1 x 140kg

      New template for weeks 4-6, tuck jumps were in Vert Shock and I liked them. I was doing my DL singles with 90-120 secs rest which seems sufficient.

      29 Oct

      Single Leg Vert – 3 x 5
      Depth Jump – 4 x 5 x 45cm
      Broad Jumps – 5 x 5 (10.90 to 11.40m)

      Depth jumps feel like a standard part of any jumps program now. I was aware that with the wet and slightly slippery surface my ground contact time might increase so I’ll be wary of that next time. Broad jumps were on damp tarmac with a slight incline, a little disappointed with the measurements without really knowing what to expect. I would think 2.30-2.50m would be good so five of those would be more like 11.5 to 12.5 metres but I guess the incline cuts that short.

      31 Oct

      CMJ – 53,55,57,56,56cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 11 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 5 x 20, 30, 40, 40kg
      Box Squats – 5 x 80kg, 4 x 5 x 100kg

      Jumps were good today, finally dry ground. I should note weeks 1-4 my PB CMJ has been 57cm, 56cm, 57cm and 57cm, I would have liked to make some progress even while fatigued. I wasn’t getting the height I expected in my running jumps either but since my technique needs a lot of work that was the main focus. I felt like I could come in faster and not panic about foot placement which is a sign of progress.

      Here’s one of my 11 full approach off 2 feet, I did 8 from this side and 3 from my less natural side.

    • #10152
      Fraser_9to5Fraser_9to5
      Keymaster

      3 Nov

      Depth Drop – 5 x 5 x 60cm
      Tuck Jumps – 5 x 10
      Rhythm Jumps – 3 x 10
      OH Squat – 4 x 5 x 30kg
      Hex DL – 110,120,130,130,135,140, 3 x 1 x 147.5kg

      Got a bit cocky with OH squats and started at 30kg, tweaking my back slightly when I lost balance. That meant DL was a bit risky and I was belted for 3-4 of the heavier reps and stopped at 9 singles.

      5 Nov

      Single Leg Vert – 3 x 5
      Depth Jump – 5 x 5 x 45cm
      Broad Jumps – 5 x 5 (11.45 to 12.30m)

      Shorter contact time for depth jumps, those felt fantastic. Broad jumps felt roughly the same yet I was jumping 50-60cm more than last week. It’s the first time I’ve felt genuinely optimistic during this program.

      7 Nov

      CMJ – 56,57,59,59,57cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 11 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 5 x 20, 30, 40, 40kg
      Box Squats – 3 x 90kg, 5 x 3 x 110kg

      Nice session, my CMJ hasn’t budged from week 1 until now and I didn’t even catch any perfectly, managing 59cm twice. That carried over to my running vert which felt an inch or so closer to the rim. It’s hard to measure precisely but I’m pretty sure my approaches off my non-dominant leg actually get higher (I’m left footed, so big step with left then final step with right was the better side).

      I’ve been pigging out yet still hover around 73kg, I think my body wants to drop to 72kg so I’m going to let it over the next few weeks and hopefully I only shed fat.

      Here are my broad jumps, done on a slight incline on the road outside my back gate.

    • #10154
      Fraser_9to5Fraser_9to5
      Keymaster

      10 Nov

      Depth Drop – 5 x 5 x 60cm
      Tuck Jumps – 5 x 10
      Rhythm Jumps – 3 x 10
      OH Squat – 2 x 5 x 20kg, 2 x 5 x 30kg
      Hex DL – 100,110,130,140,145,145,150,150,155kg

      Nine total reps, if I’d done 120 I wouldn’t be any more tired.

      12 Nov

      Single Leg Vert – 3 x 5
      Depth Jump – 5 x 5 x 45cm
      Broad Jumps – 5 x 5 (11.75 to 12.05m)

      Similar distances to last week, depth jump didn’t feel as good.

      14 Nov

      CMJ – 56,57,56,57,57cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 11 x 1
      Full Approach 1 foot – 5 x 1 per leg
      OH squat – 4 x 5 x 30kg
      Box Squats – 5 x 80,100,100kg, 2 x 115,125,125kg

      Jumps felt crummy today, single leg was a joke. I was trying to focus on technique and ignore my lack of height, I guess in previous programs I would only do jumps at the court to test my improvements i.e. when I’m peaking and really fresh. It was a little demoralising but I’m fully aware I deadlifted for heavy singles 4 days ago.

      Week 7 is a REST!! I will do some stretching, big focus on hamstrings as it was noticeable when I did my flexibility routine that I could jump higher.

      I’ll leave you with a single at 150kg, exactly twice my bodyweight.

    • #10156
      Fraser_9to5Fraser_9to5
      Keymaster

      Week 7

      REST (still daily stretching routine)

      24 Nov

      Depth Drops – 4 x 5 x 70cm
      Tuck Jumps – 3 x 10
      Squat Jumps – 3 x 10

      Depth Jumps weren’t a precise height, I couldn’t pile enough stuff on a chair so I jumped up off the chair for more height.

      26 Nov

      Bounding – 5 x 5 (I took it to mean 5 per leg so 10 total contacts)
      Flying 30m – 4 x 30m in 4.04, 3.94, 4.00, 4.08 secs
      Depth Jumps – 4 x 5 x 60cm

      Bounding went better than I expected, we were working up to it at Uni when I did sprint training. Flying 30m runs (being at top speed by the time you reach the first cone and holding it for 30m) were good, I didn’t push it but it was closer to a sprint than a run.

      28 Nov

      CMJ – 52,54,53,54,54cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 10 x 1
      Full Approach 1 foot – 4 x 1 per leg
      Lunge Jumps – 3 x 12

      Yikes. You should have seen my face when I landed and looked up at that first chalk mark on my outside wall, only to realise it’s well down on what I’ve been doing. My body feels fine, not super fresh but I had a whole week off and the day to day soreness has mainly subsided. The jumps at the court were no better, I didn’t do as many as I wasn’t feeling it. Ended with lunge jumps which have been in several other programs, I did these on concrete as my garden is too soft a surface when it’s wet.

      Here’s a flying 30m run, measured precisely with a tape measure and timed with a stopwatch in my hand. Fastest was 3.94 secs and works out at 7.6 m/s, at Uni on an athletics track with sprint spikes and timing gates my best was 3.19 secs which is 9.4 m/s.

    • #10158
      Fraser_9to5Fraser_9to5
      Keymaster

      1 Dec

      Depth Drops – 4 x 5 x 70cm
      Tuck Jumps – 3 x 10
      Squat Jumps – 3 x 10

      3 Dec

      Bounding – 5 x 5
      Flying 30m – 5 x 30m in 4.09, 3.90, 3.56, 3.72, ?.?? secs
      Depth Jumps – 5 x 5 x 60cm

      Failed to stop my timer for the last run, always annoying to not know. After two runs I realised there’s a very slight incline to the grass I’m running on so I switched direction. What I can do on flat ground is probably somewhere in between, say ~3.80, or 7.9 m/s. I’m holding something back in my acceleration to avoid injury so could knock 0.1 off for true top speed.

      5 Dec

      CMJ – 53,54,54,54,54cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 11 x 1
      Full Approach 1 foot – 5 x 1 per leg
      Lunge Jumps – 3 x 12

      Another terrible series of CMJ!! It must be the speed session two days prior, though in the program it only mentions the practice jump workout today as needing 72 hrs rest. From pausing the video I was 3-4cm from the backboard during my full approach 2 foot jumps, which would be 290cm meaning a 64cm vert (standing reach 226cm). I don’t know whether it matters that I’m doing all these jumps while not fresh but I’ll consider moving this session forward a day for the final week.

      Here are the lunge jumps, I did them on the court after practice jumps and last week I had sore glutes the next day which I took to mean they were more effective on a hard surface.

    • #10160
      Fraser_9to5Fraser_9to5
      Keymaster

      8 Dec

      Depth Drops – 5 x 5 x 70cm
      Tuck Jumps – 3 x 10
      Squat Jumps – 3 x 10

      10 Dec

      Bounding – 5 x 5
      Flying 30m – 6 x 30m in 4.3, 4.2, 4.2, 4.1, 4.1, 4.1 secs
      Depth Jumps – 6 x 5 x 45cm w 9.5kg weight

      Rubbish weather and swirling winds, ground was softer so times were slow. I also had it in the back of my head that a pulled hamstring would really screw me up. Depth jumps would have been on soft ground so I took them inside and had to add weight to avoid hitting my head on the ceiling. These had too long a contact time and will not be repeated.

      13 Dec

      CMJ – 53,53,53,55,57cm
      2 Step Approach – 5 x 1
      Full Approach 2 foot – 8 x 1
      Full Approach 1 foot – skipped these
      Lunge Jumps – 3 x 12

      I introduced the cue to push aggressively through the ball of my feet and my toes just before taking off and that made my last two CMJ better. I still couldn’t touch the backboard at the court (293cm) which meant I was jumping about the same height as last week. As I’m doing two footed jumps I decided to skip the single leg takeoffs but I did do the lunge jumps.

      My jumps in weeks 8 and 9 were poor which is why I gave myself an extra days rest before the practice jumps this week. I’m a little down about my results as I don’t feel fatigued, though nor do I feel explosive and fresh, so I’m not that optimistic about increasing my PB that much following a rest.

      I will jump once on the 17/18th (depending on work schedule) and then my final re-test is 23rd December.

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