Vertical Jump Bible (July 2019)

This topic contains 9 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 1 week, 3 days ago.

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  • #10067
    Fraser_9to5
    Fraser_9to5
    Keymaster

    I’ve been waiting ages to do this one but due to holidays I haven’t been able to set aside 8 uninterrupted weeks this summer until now. Let’s go!!

    Body-weight: 72.5kg
    Waist: 82cm / 32″

    Flat Foot CMJ ~= 12″ Depth Jump.

    This determines the program I’m on, but I know already that strength isn’t my problem. I’ll be doing the Intermediate Full “Balanced” Program. I also squatted 112.5kg earlier in the week, which is 1.5x my body-weight. If I couldn’t do that then any jumps program would have to wait. My BW is 72.5kg but I only had a protein shake for breakfast so I normally sit around 73.5-4kg.

    28 July

    CMJ – 55cm / 21.6″
    Running Vert (5 step) – 60cm / 23.6″

    High Object Jumps – 3 x 10
    Lunge Jumps – 3 x 10 (per leg)
    18″ Depth Jumps – 3 x 5
    Squat Jumps – 3 x 12 x 13.5kg
    RDL – 3 x 6 x 80kg
    A1 Squat – 3 x 6 x 95kg
    A2 Modified Poliquin Step Up – 3 x 8 (for knee health)

    I really enjoyed that. The warm up is thorough as well. Repeat jumps tire me out so my general work capacity needs to rise. Squat jumps were awkward because under 20kg I either need dumbbells or my EZ bar. I chose the latter and it was weird on my back given it’s zigzag bar. There are only two lower body sessions each week and the second one reverses the exercise order, so squats first and high object jumps last, same sets & reps.

    When I did Vert Shock in May 2018 my CMJ was also 55cm but my running jump was 57cm so I have a 3cm headstart here. Good to see I haven’t gone a whole year making no progress at all.

    My best running jump was 66cm which left me at 292cm, with the rim at 305cm. Note also my waist measurement, in the Vert Bible it gives a table for height, weight and waist measurement for 10% body fat. An additional goal will be to get your waist measurement to this level if it isn’t already, as excess body fat hinders vert. At 5’9 and ~162lbs my waist is meant to be 32.5″, so I’m all good. According to my body fat scales I’m 16-17% body fat, and looking at pictures of people with that BF% I’d agree.

  • #10068
    Fraser_9to5
    Fraser_9to5
    Keymaster

    29 July

    Bench Press – 3 x 6 x 80kg
    BB Row – 3 x 6 x 70kg
    DB OHP – 3 x 6 x 20kg
    Chin Ups – 3 x 8

    Very basic upper body program based on what Kelly suggests in VJB. It’s horizontal push, horizontal pull, vertical push, vertical pull.

    31 July

    A1 Back Squat – 3 x 6 x 102.5kg
    A2 Modified Poliquin Step Up – 3 x 8
    RDL – 3 x 6 x 87.5kg
    Jump Squat – 3 x 12 x 13.5kg
    Depth Jump – 3 x 5
    Lunge Jumps – 3 x 10
    Rim Jumps – 3 x 10

    Same exercises, reverse order. Rim jumps made me feel fat and old, I was too tired to even swipe the net of my 286cm rim. Depth jumps were better, lunge jumps too.

    1 Aug

    Bench Press – 3 x 6 x 87.5kg
    Chin Ups – 3 x 8
    Toe Touchers – 3 x 20

    I did 4-5 hours dismantling a conservatory on 31 July and this morning my lower back was a mess. There was no single moment where I felt like I’d tweaked my back so it should be fine by the weekend, but it meant I couldn’t do rows or OHP.

  • #10069
    Fraser_9to5
    Fraser_9to5
    Keymaster

    3 Aug

    Cycling – 2 x 4 miles

    4 Aug

    CMJ – 56cm / 22″

    High Object Jumps – 4 x 10
    Lunge Jumps – 4 x 10 (per leg)
    18″ Depth Jumps – 4 x 5
    Squat Jumps – 4 x 10 x 20kg
    RDL – 4 x 5 x 87.5kg
    A1 Squat – 4 x 5 x 102.5kg (2 sets with a belt)
    A2 Modified Poliquin Step Up – 3 x 8 x 3.5kg

    Feel more springy already. My back was still a bit tender from the previous week so I used my weight belt for some of the squats.

    5 Aug

    Bench Press – 4 x 5 x 87.5kg
    BB Row – 4 x 5 x 75kg
    DB OHP – 3 x 6 x 20kg
    Chin Ups – 3 x 8
    Crunchy Frog – 3 x 20

    7 Aug

    Back Squat – 4 x 5 x 107.5kg
    RDL – 4 x 5 x 92.5kg
    Jump Squat – 4 x 10 x 20kg
    Depth Jump – 4 x 5
    Lunge Jumps – 4 x 10
    Rim Jumps – 4 x 10

    Pleased with squats, weight is going up ~7.5kg each week.

    8 Aug

    Narrow Pushups – 30
    Wall Handstand – 60 secs
    Bench Press – 5,4,4,4 x 92.5kg
    BB Row – 4 x 5 x 80kg
    DB OHP – 3 x 6 x 20kg
    Chin Ups – 3 x 9
    Crunchy Frog – 3 x 20

    I’ve wanted to do a full planche for ages and did some research earlier in the week. One article had three qualifying criteria which were 30 narrow pushups, a 60 second wall handstand and 20 dips, so I did two of these before the session. I missed some reps on bench as it was an early morning workout and my strength wasn’t there.

  • #10070
    Fraser_9to5
    Fraser_9to5
    Keymaster

    11 Aug

    CMJ – 57cm / 22.4″

    High Object Jumps – 5 x 10
    Lunge Jumps – 5 x 10 (per leg)
    18″ Depth Jumps – 5 x 5
    Squat Jumps – 5 x 8 x 27.5kg
    RDL – 5 x 4 x 92.5kg
    A1 Squat – 5 x 4 x 107.5kg
    A2 Modified Poliquin Step Up – 3 x 8 x 5kg

    12 Aug

    Bench Press – 5 x 4 x 92.5kg
    BB Row – 5 x 4 x 80kg
    DB OHP – 4 x 5 x 22.5kg
    Chin Ups – 3 x 10
    Sprinter Sit Ups – 3 x 30

    14 Aug

    Back Squat – 5 x 4 x 115kg (sets 1 & 4 with a belt)
    RDL – 5 x 4 x 95kg
    Jump Squat – 5 x 8 x 27.5kg
    Depth Jump – 5 x 5
    Lunge Jumps – 5 x 10
    Rim Jumps – 5 x 10

    Early morning squats are hard to get psyched up for, started off with a belt but got in the groove eventually.

    16 Aug

    Narrow Pushups – 20,20,20,20,12,8
    Pull Ups – 10,10,10,7,7,6

    I had laser tattoo removal on the evening of the 14th across my stomach which severely limits the exercises I can do for 3-4 days. I timed it so I have the longest gap before the next jumps session but knew I had to stumble through this upper body. I settled on 100 push ups and 50 pull ups having enjoyed the results from my 3 week program earlier in the year.

  • #10087
    Fraser_9to5
    Fraser_9to5
    Keymaster

    18 Aug

    CMJ – 56cm / 22″

    High Object Jumps – 2 x 10
    Lunge Jumps – 2 x 10 (per leg)
    18″ Depth Jumps – 2 x 5
    Squat Jumps – 2 x 6 x 32.5kg
    RDL – 3 x 3 x 95kg
    A1 Squat – 3 x 3 x 115kg
    A2 Modified Poliquin Step Up – 3 x 8 x 10kg

    20 Aug

    Narrow Push ups – 30,20,12,12,6
    Pull Ups – 12,11,6,7,4

    Short on time so 80 push ups and 40 pull ups.

    21 Aug

    A1 Back Squat – 3 x 3 x 122.5kg
    A2 Poliquin Step Up – 3 x 8 x 16kg
    RDL – 3 x 3 x 100kg
    Jump Squat – 2 x 6 x 32.5kg
    Depth Jump – 2 x 5
    Lunge Jumps – 2 x 10
    Rim Jumps – 2 x 10

    Good session, felt strong in the squat and RDL. I skipped the second upper body session this week as I had really poor sleep due to tattoo itching and decided it’s not worth putting myself through a crummy workout.

    That’s the end of Phase I, in Phase II I ditch the lunge jumps (hooray!) and high object jumps and replace them with single leg box jumps and box squat jumps.

  • #10088
    Fraser_9to5
    Fraser_9to5
    Keymaster

    25 Aug

    CMJ – 59.5cm / 23.5″

    SL Box Jumps – 3 x 12 (per leg)
    Box Jumps – 3 x 6
    18″ Depth Jumps – 3 x 5
    Jump Squats – 3 x 12 x 20kg
    RDL – 3 x 6 x 87.5kg
    Squat – 3 x 6 x 102.5kg

    Single leg box jumps were awful, no rhythm at all and couldn’t work on hip extension. It’s possible I set the bench too high and that’s causing me problems. Everything else was great and I had a really solid gain on my vert.

    26 Aug

    Bench Press – 3 x 6 x 80kg
    BB Rows – 3 x 6 x 70kg
    Chin Ups – 3 x 8

    28 Aug

    Squat – 3 x 6 x 102.5kg
    Hex DL – 3 x 6 x 112.5kg
    Jump Squats – 3 x 12 x 20kg
    18″ Depth Jumps – 3 x 5
    Box Jumps – 3 x 6
    SL Box Jumps – 3 x 12 (per leg)

    Better coordination with the single leg jumps, I reduced the distance by ~2 inches and that made all the difference. Phase II should be regular deadlift but I feel much more comfortable with a hex bar which shouldn’t be a problem including instead. My 1RM wa estimated at 150kg based on this site https://strengthlevel.com/52858-9to5strength where I’d been tracking my lifts.

    30 Aug

    Bench Press – 3 x 6 x 87.5kg
    BB Rows – 3 x 6 x 75kg
    DB OHP – 3 x 8 x 20kg
    Chin Ups – 3 x 8

    Good workout, TOOL have a new album so I was blasting that in the gym at 7am.

    Here’s my 2nd attempt at the single leg box jumps.

  • #10089
    Fraser_9to5
    Fraser_9to5
    Keymaster

    1 Sept

    CMJ – 56cm

    SL Box Jumps – 4 x 12 (per leg)
    Box Jumps – 4 x 6
    18″ Depth Jumps – 4 x 5
    Jump Squats – 4 x 10 x 27.5kg
    RDL – 4 x 5 x 87.5kg
    A1 Squat – 4 x 5 x 107.5kg
    A2 Poliquin Step Up – 3 x 8 x 20kg

    First set of squats were belted as I wasn’t feeling it today. Jumps felt sluggish which is reflected in my CMJ, quite heavy legs from all this training. Will make a point of increasing recovery measures for the final weeks.

    2 Sept

    Bench Press – 4 x 5 x 87.5kg
    BB Rows – 3 x 6 x 75kg
    Crunchy Frog Abs – 3 x 20

    5 Sept

    Squat – 4 x 5 x 107.5kg
    Hex DL – 4 x 5 x 120kg
    Jump Squats – 4 x 10 x 27.5kg
    18″ Depth Jumps – 4 x 5
    Box Jumps – 4 x 6
    SL Box Jumps – 4 x 12 (per leg)

    Again almost 2 hours of training including the warm up. I banged my shins doing box jumps as I went for height and didn’t travel across enough. I like this more than Vert Shock because I’m still lifting weights and despite it not being the focus I’m gaining back a little more of my strength.

    6 Sept

    Bench Press – 4 x 5 x 90kg
    BB Rows – 4 x 5 x 80kg
    Chin Ups – 3 x 8

    Short on time, which happens a lot lately. The only thing I skipped was overhead press so it isn’t a problem. My schedule is different for the final weeks so I just shifted everything forward by one day, meaning legs are going to be Mon & Thurs instead of Sun & Wed.

    Good week despite the banged up shins form the failed jump, part of improving is putting yourself through sessions where you almost feel tired before you’ve started. The rewards come when you allow your body a full rest, something I’ll get in two weeks time.

  • #10099
    Fraser_9to5
    Fraser_9to5
    Keymaster

    10 Sept

    CMJ – 57cm

    SL Box Jumps – 5 x 12 (per leg)
    Box Jumps – 5 x 6
    18″ Depth Jumps – 5 x 5
    Jump Squats – 5 x 8 x 32.5kg
    RDL – 2 x 4 x 95kg
    Squat – 2 x 5 x 115kg

    Very pleased to start easing off with the weights, these sessions are long and arduous.

    11 Sept

    Planche Lean – 5 x 20 secs
    Frogstand (5 mins practice) – 17 secs max
    Sprinter Sit ups – 3 x 20

    Doing a few exercises for a potential full planche, these were okay.

    13 Sept

    Squat – 2 x 4 x 115kg (belted)
    Hex DL – 2 x 4 x 127.5kg
    Jump Squats – 5 x 8 x 32.5kg
    18″ Depth Jumps – 5 x 5
    Box Jumps – 5 x 6
    SL Box Jumps – 5 x 12 (per leg)

    Something about early morning workouts makes my back feel untrustworthy, so I put on a weight belt for the squats. About 1h45 of exercise, legs are getting fatigued. No concern at all that my CMJ is only 57cm, when I ran track my box jumps would go up ~5cm when I eased off weights and I can see something similar happening here. The exercises feel laboured but I’m trying my best to be explosive.

    14 Sept

    Bench Press – 4 x 5 x 90kg
    BB Rows – 4 x 5 x 80kg
    Chin Ups – 3 x 10

    Really phoning it in with the upper body work, it’s still more than I did for Vert Shock and as long as I don’t lose strength I’m not fussed.

    Very relieved to finish week 7 because I know next week is a taper and then I can relax before re-testing.

  • #10120
    Fraser_9to5
    Fraser_9to5
    Keymaster

    16 Sept

    CMJ – 61cm/24″ (what?!)

    SL Box Jumps – 2 x 12 (per leg)
    Box Jumps – 2 x 6
    18″ Depth Jumps – 2 x 5
    Jump Squats – 2 x 5 x 40kg
    RDL – 2 x 3 x 100kg
    Squat – 2 x 3 x 122.5kg

    17 Sept

    Stretches – Hamstring, Quad, Back, Hips
    Planche Lean – 5 x 20 secs
    Sprinter Situps – 3 x 20
    Frogstand – max 15 secs (8 mins)

    19 Sept

    Squat – 2 x 3 x 122.5kg (belted)
    Hex DL – 2 x 3 x 135kg
    Jump Squats – 2 x 5 x 40kg
    18″ Depth Jumps – 2 x 5
    Box Jumps – 2 x 6
    SL Box Jumps – 2 x 12 (per leg)

    I blame having to avoid all ab work for 3 weeks on my poor squatting, felt my lower back when I was warming up with 100kg so no point in risking it. Really need to sort it out as 122kg is not that heavy to be folding in half or relying on a belt.

    20 Sept

    Pull ups – 10,10,9,9,6,6
    Push ups – 4 x 15
    V Situps – 2 x 15

    Tired after the pull ups so I cut the push ups short, meant to be doing 100 total.

    Vert Progress

    That 24 inch jump came out of nowhere given I had just finished a pretty heavy week of training. I suppose I already moved to 2 sets of weights instead of the usual 5, but I still do not feel fresh. Very much looking forward to re-tests, I’ll probably do several and the 23rd, 27th and 2nd look like good options. I don’t see anything wrong with a full warm up on those days then a dozen or so running verts, enough to work on technique without fatiguing me.

  • #10122
    Fraser_9to5
    Fraser_9to5
    Keymaster

    24 Sept

    CMJ – 58.5cm / 23″

    A quick tester at what would be the start of week 9.

    30 Sept

    CMJ 58cm, Run Vert 63.5cm / 25″

    I started with a running vert of 23″ and didn’t feel entirely fresh here, it was more of a primer before the main test.

    2 Oct

    CMJ 61cm / 24″
    Run Vert 68cm / 26.75″

    I set my hoop at this height and hoped I could touch it, if I’d gone higher I would work out how clear my fingers were over the rim. As it happened I grazed it with a fingertip, meaning that my results from Vertical Jump Bible are as follows:

    Counter-movement Jump gain: 2.4″ / 6.1cm
    Running Jump gain: 3.75″ / 9.5cm

    My results & review video is up on my channel, this felt like a more intelligent program design than Vert Shock and one I’d happily repeat. I’m taking the rest of the week off then rolling straight into a 10 week program called Jump Science 2.0, which costs $37 and looks very promising.

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