Jump Science 2.0 (October 2019)

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  • #10152
    Fraser_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_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_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_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_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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