Vertical Jump Bible (July 2019)

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    • #10067
      Fraser_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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_9to5Fraser_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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