Friday, May 23, 2008
Learn it Like the Professionals
Hi you guys,
Sorry I skipped last weeks article as I went on vacation with family. As I promised you last week, I would teach you about one key aspect of vertical jump training that most people dont even know about. Once you read this article, you will easily learn how to spot an A+ quality program from than of a C rated workout. In the article below we will go over this one element that will help you further understand how to increase you vertical jump. To everyone reading this post, have a great Memorial weekend and stay safe.
Fast Twitch Training
For vertical jumping, great genetics refers to having a high percentage of fast twitch muscle fibers. If you are lucky enough to have a high percentage of these it is a good bet that you will be able to jump high. However, just because you don’t have great genetics to start with, it doesn’t mean you can’t develop the ones you do have into a great vertical jump
Here we will explain the difference between the three main fiber types, how they work, and how you can apply this knowledge to focus your training. There are many things you can do to maximize the athletic potential, so don't worry too much if you are starting behind the genetic 8 ball.
The Three Main Muscle Fiber Types
Although there are further micro variations in muscle fiber types, the three main ones are:
Type I: Slow Twitch Fibers.
Type IIa: Fast Twitch Fibers.
Type IIb: Fast Twitch Fibers
Each one has its own characteristics and is suited to a particular type of movement.
Type 1 fibers are slow to contract (hence, slow twitch), and can sustain muscular contractions for an extended period of time. This factor makes them ideal for endurance type of events where one is exercising for long durations. They also contain large and numerous mitochondria which aid in their oxidative metabolism (the use of oxygen). These types of fibers are fatigue resistant but are only able produce a relatively low level of force output.
Type IIa muscle fibers are, as the name would suggest, fast twitch fibers (FTF's). However they are in the middle of the muscle fiber spectrum, as they are less fatigue resistance, produce more muscular force, and contract at a faster speed than slow twitch fibers, but not quite as much as type IIb fibers.
The type IIb fibers are the most easily fatigued out of all the fibers but also generate the most power. These are most heavily recruited for activities that require an all out burst of power over a very short period of time.
It is the type IIb fibers that are primarily responsible for your vertical jump performance, although your type IIa’s also have a small role. As such it is the type II's that you should be targeting with your training.
How To Train Fast Twitch Muscle Fibers
There are a number of proven methods that target the fast twitch muscle fibers (FTF's). By following these guidelines you will ensure that your muscles are provided with the right stimulus to development your vertical jump.
• In the weight room try to lift in excess of 60% of your 1RM. Generally speaking, the heavier you lift the greater the recruitment of FTF's. The exception to this is if you are doing ballistic weighted exercises such as barbell jump squats. In these instances it is ok to use a lower 1RM% – see the next point.
• Aim for maximum speed on all your movements. Whether it is lifting a weight, skipping, jumping, bounding, or throwing, try and do it flat out. Short burst (10 seconds or less) of very high intensity work will cause the type of positive muscular adaptations you are after.
• Train eccentrically. Incorporating fully the eccentric portion of any lift you do you will recruit a higher percentage of fast twitch muscle fibers. Eccentric training essentially refers to things like going deep into your squats, or lowering the weight under control in a dead lift. This will further activate your FTF's.
• Use Plyometrics. Plyometrics involves the activation of the stretch-shorten reflexive response to create more powerful contractions. These contractions are primarily the domain of the fast twitch muscle fibers so doing this type of training will really stimulate those type II’s.
• Contrast Load Training. This is one of our favorite training techniques and real jump improver. To use contrast load training you might perform a very heavy set of squats, say 75-95% of your 1RM, rest 1-2 minutes, and then perform a lighter more explosive movement such as unweighted jump squats. The initial heavy set fires up a process known as potentiation that triggers higher recruitment of fast twitch fibers in the subsequent exercise.
• Over-speed Training. We talk about the benefits of over-speed training in our sprint training page. This is where you add some form of resistance to your running or jumping such as using a speed-chute. When you take it off you can now seemingly run much faster. By consciously trying to move your limbs faster in the over-speed portion, you will further activate fast twitch fibers.
• Mental Training. If you have ever seen an Olympic lifter before a lift you will know what a ‘psyche up’ is. This is part of mental training. Those lifters are essentially getting into a frame of mind that tells their bodies to literally fire up the fast twitch fibers. It works equally in your jumping and training. Spend 20 seconds before a jump mentally preparing for the effort and you will jump higher than if you just go and do it.
Conclusion
In order to get the most out of your vertical jump training, you should try to follow those principles. A vertical jump is a powerful, type II muscle fiber based contraction that takes place in a split second. The most effective and efficient way to train therefore is to ensure you fully develop those fiber types. Anything else is just wasted time and energy.
Saturday, May 3, 2008
Plyometrics
Hi and welcome back to another post of how to increase your vertical jump. Take a look aound the website and check out previous posts to further your knwoledge of vertical jump training. Feek free to use the links on the right side of the screen to check out some other websites that have been very helpful for me. Train hard and train smart. Check back to this website weekly as we add new content every week. Over the course of our posts, we will be going every aspect of vertical jump training. We will be breaking something new every week!!! Next week we will be covering the most underused type of training. Find out what it is next week.
Remember this program is a general example of a simple progression. Plyometric training is very individual and must be tailored to the specific athlete it is intended for. Every athlete has different concerns and needs. Additionally, injury can result from the incorrect use of plyometrics. Therefore, make sure you seek the advice of a professional who is trained and experienced in this method of training before you embark on a serious plyometric routine.
First, let’s describe some program considerations.
As discussed in previous articles, the principle of specificity must govern the training regimen. Thus, the exercises selected for this program simulate basketball movements in speed, biomechanics and resistance.
Safety and proper progression must be at the forefront of the program. It is better to under-prescribe then to over-prescribe. Advanced exercises must be reserved for only advanced athletes. Beginners always want to progress faster than they are capable of. It is the coach’s job to explain, and insist on, proper progression.
Although beginning plyometric programs may be performed by most people, to participate safely in an aggressive plyometric program many authors suggest that the athlete should be able to squat 1.5 times body weight. Therefore, a considerable strength base becomes imperative when embarking on a challenging plyometric program like the one we will discuss. For most athletes, 8-12 weeks of periodized, resistance training should be sufficient to bring strength levels to adequate levels.
A proper warm up and cool down can not be emphasized enough. The warm-up must proceed from general (e.g. jogging or skipping rope) to specific preparatory exercises (e.g. dynamic stretches similar to exercises being performed). The cool down should focus on flexibility via static stretches and allow the gradual return to a pre-exercises state.
The correct dose of stimuli must be provided. High intensity must dominate the plyometric training session. Quality, not quantity, is the cornerstone of plyometric training – all exercises are to be performed at 95-100% effort. However, there must be a balanced relationship between stress and recovery. Insufficient recovery is the most common cause of injury in plyometrics. Generally 1-3 minutes between sets and 3-5 minutes between exercises is sufficient recovery within a single training session. Recovery between sessions becomes more complex due to the many variables to consider (e.g. practice schedules, strength training volume, level of athletic development, etc.). It is here where the experience of a trained professional becomes paramount.
Finally, Individual program design must be part of the final process. Although a general program can be designed for a team. The coach must “tweak” each program to deal with the specifics of the individual athlete. Adjustments to fit the athlete’s characteristics are always made. Because of individual variations, cookie-cutter plyometric programs are a sure way to hurt athletes. Medical history, training age, muscle imbalances, sport and position played are some of the variables that will dictate the specific design of the program.
To organize the voluminous plyometric training information, several authors have described various categories of plyometric exercises. However, for the sake for simplicity we will restrict our discussion to the three major categories of lower body plyometric exercises. The three basic categories of lower body plyometric exercises are jumps, hops and bounds.
Jumps are exercises where you land with both feet (e.g. long jump). The take off can be performed with one foot or two feet. Jumps can be done in place (e.g. jumping jacks) or for distance (e.g. multiple long jumps). Hops are exercises where you take off one foot and land on the same foot (e.g. single leg hopping). Hops can also be done in place (e.g. stationary single leg ankle hops) or for distance (e.g. multiple single leg hops). Since hops are a single leg exercise, they require much more strength than jumps. Bounding exercises are exercises where one takes off on one foot and lands on the other foot (e.g. alternate leg bounding). Bounds are usually done for distance. Bounds can be the most challenging of the plyometric exercises. However, there is over lap between the categories. For example, a very advance jump exercise can be more demanding than a beginning bound exercise.
Now let’s get to the program. I have used the structure of the 12-week plyometric routine illustrated here very successfully with high school and college level athletes. Keep in mind that to assure the appropriate strength base; 8-12 weeks of resistance training would precede this program. The weekly chart includes the number of sets and reps (depicted as foot contacts). I have also included some figures to help with the identification of the exercises.
This routine can be performed during the pre-season, 2 times per week in conjunction with a 2-3-day/week resistance-training program emphasizing functional strength and power conversion. Once season begins, cutting down to once per week may be indicated. This would depend on athlete’s physiological development, resistance training and competition schedule.
The progression allows a two-week block to adapt to each exercise. As the complexity and intensity of the drills increase, there is a corresponding decrease in volume. This allows, and encourages, higher efforts to be put forth in each repetition. As mentioned before, this increase in intensity is essential for optimal power development.
Remember that this program is for illustrative purposes only. It is not meant to be a prescription for you, or any other person. If you are interested in safely participating in a plyometric program, take the time to consult a professional. The knees and ankles you save could be your own!
The last article in this series, Plyometrics III, discusses an upper body plyometric program designed to develop upper body explosive power. Until then, train hard and train smart!
Illustrative 12 Week Plyometric Program for Basketball
Week 1-2 Sets Foot contacts
Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12
Vertical jumps (Go for repeated, fast rebounds under rim) 3 10
Front obstacle jumps (jump multiple cones or hurdles) 3 10
Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10
12 126
Week 3-4
Ankle jumps (Increase air time) 4 10
Vertical jumps (Increase airtime and speed between jumps) 3 8
Front obstacle jumps (Increase distance between obstacles) 4 8
Lateral obstacle jumps (Increase distance between obstacles) 3 8
14 120
Week 5-6
Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12
Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8
Multiple long jumps (For distance and height) 3 8
Lateral obstacle jumps (Increase distance between obstacles) 4 8
13 116
Week 7-8
Power skipping (Increase distance covered per skip) 4 10
Repeated tuck jumps (Increase height – lots of air time) 4 6
Multiple long jumps (Increase distance and height) 4 6
Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6
16 112
Week 9-10
Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8
Single leg hops (Repeated hops on one leg for distance) 4 6
Squat jumps (Increase height of jump) 3 6
Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
17 110
Week 10-12
Alternate Leg bounding (Increase distance between steps) 3 8
Single leg hops (Increase total distance) 3 6
Squat jumps (Increase height of jump) 3 6
Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8
Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
15 108
Remember this program is a general example of a simple progression. Plyometric training is very individual and must be tailored to the specific athlete it is intended for. Every athlete has different concerns and needs. Additionally, injury can result from the incorrect use of plyometrics. Therefore, make sure you seek the advice of a professional who is trained and experienced in this method of training before you embark on a serious plyometric routine.
First, let’s describe some program considerations.
As discussed in previous articles, the principle of specificity must govern the training regimen. Thus, the exercises selected for this program simulate basketball movements in speed, biomechanics and resistance.
Safety and proper progression must be at the forefront of the program. It is better to under-prescribe then to over-prescribe. Advanced exercises must be reserved for only advanced athletes. Beginners always want to progress faster than they are capable of. It is the coach’s job to explain, and insist on, proper progression.
Although beginning plyometric programs may be performed by most people, to participate safely in an aggressive plyometric program many authors suggest that the athlete should be able to squat 1.5 times body weight. Therefore, a considerable strength base becomes imperative when embarking on a challenging plyometric program like the one we will discuss. For most athletes, 8-12 weeks of periodized, resistance training should be sufficient to bring strength levels to adequate levels.
A proper warm up and cool down can not be emphasized enough. The warm-up must proceed from general (e.g. jogging or skipping rope) to specific preparatory exercises (e.g. dynamic stretches similar to exercises being performed). The cool down should focus on flexibility via static stretches and allow the gradual return to a pre-exercises state.
The correct dose of stimuli must be provided. High intensity must dominate the plyometric training session. Quality, not quantity, is the cornerstone of plyometric training – all exercises are to be performed at 95-100% effort. However, there must be a balanced relationship between stress and recovery. Insufficient recovery is the most common cause of injury in plyometrics. Generally 1-3 minutes between sets and 3-5 minutes between exercises is sufficient recovery within a single training session. Recovery between sessions becomes more complex due to the many variables to consider (e.g. practice schedules, strength training volume, level of athletic development, etc.). It is here where the experience of a trained professional becomes paramount.
Finally, Individual program design must be part of the final process. Although a general program can be designed for a team. The coach must “tweak” each program to deal with the specifics of the individual athlete. Adjustments to fit the athlete’s characteristics are always made. Because of individual variations, cookie-cutter plyometric programs are a sure way to hurt athletes. Medical history, training age, muscle imbalances, sport and position played are some of the variables that will dictate the specific design of the program.
To organize the voluminous plyometric training information, several authors have described various categories of plyometric exercises. However, for the sake for simplicity we will restrict our discussion to the three major categories of lower body plyometric exercises. The three basic categories of lower body plyometric exercises are jumps, hops and bounds.
Jumps are exercises where you land with both feet (e.g. long jump). The take off can be performed with one foot or two feet. Jumps can be done in place (e.g. jumping jacks) or for distance (e.g. multiple long jumps). Hops are exercises where you take off one foot and land on the same foot (e.g. single leg hopping). Hops can also be done in place (e.g. stationary single leg ankle hops) or for distance (e.g. multiple single leg hops). Since hops are a single leg exercise, they require much more strength than jumps. Bounding exercises are exercises where one takes off on one foot and lands on the other foot (e.g. alternate leg bounding). Bounds are usually done for distance. Bounds can be the most challenging of the plyometric exercises. However, there is over lap between the categories. For example, a very advance jump exercise can be more demanding than a beginning bound exercise.
Now let’s get to the program. I have used the structure of the 12-week plyometric routine illustrated here very successfully with high school and college level athletes. Keep in mind that to assure the appropriate strength base; 8-12 weeks of resistance training would precede this program. The weekly chart includes the number of sets and reps (depicted as foot contacts). I have also included some figures to help with the identification of the exercises.
This routine can be performed during the pre-season, 2 times per week in conjunction with a 2-3-day/week resistance-training program emphasizing functional strength and power conversion. Once season begins, cutting down to once per week may be indicated. This would depend on athlete’s physiological development, resistance training and competition schedule.
The progression allows a two-week block to adapt to each exercise. As the complexity and intensity of the drills increase, there is a corresponding decrease in volume. This allows, and encourages, higher efforts to be put forth in each repetition. As mentioned before, this increase in intensity is essential for optimal power development.
Remember that this program is for illustrative purposes only. It is not meant to be a prescription for you, or any other person. If you are interested in safely participating in a plyometric program, take the time to consult a professional. The knees and ankles you save could be your own!
The last article in this series, Plyometrics III, discusses an upper body plyometric program designed to develop upper body explosive power. Until then, train hard and train smart!
Illustrative 12 Week Plyometric Program for Basketball
Week 1-2 Sets Foot contacts
Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12
Vertical jumps (Go for repeated, fast rebounds under rim) 3 10
Front obstacle jumps (jump multiple cones or hurdles) 3 10
Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10
12 126
Week 3-4
Ankle jumps (Increase air time) 4 10
Vertical jumps (Increase airtime and speed between jumps) 3 8
Front obstacle jumps (Increase distance between obstacles) 4 8
Lateral obstacle jumps (Increase distance between obstacles) 3 8
14 120
Week 5-6
Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12
Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8
Multiple long jumps (For distance and height) 3 8
Lateral obstacle jumps (Increase distance between obstacles) 4 8
13 116
Week 7-8
Power skipping (Increase distance covered per skip) 4 10
Repeated tuck jumps (Increase height – lots of air time) 4 6
Multiple long jumps (Increase distance and height) 4 6
Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6
16 112
Week 9-10
Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8
Single leg hops (Repeated hops on one leg for distance) 4 6
Squat jumps (Increase height of jump) 3 6
Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
17 110
Week 10-12
Alternate Leg bounding (Increase distance between steps) 3 8
Single leg hops (Increase total distance) 3 6
Squat jumps (Increase height of jump) 3 6
Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8
Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
15 108
Subscribe to:
Posts (Atom)