Why Weight Training Hasn't Increased Your Vertical Jump, Yet!
I was looking for some info to post today and ran across this article
on what sounds like a pretty tough leg workout. I think this might be
something good to really shock the muscles for somebody that's into
squatting and wants to see if they can increase their jump. I'll try it
tonight and if I can't walk tomorrow I'll be sure and let you all know
Why Weight Training Hasn't Increased Your Vertical Jump, Yet!By Scott Bias
If you are like most athletes out there trying to improve your
vertical jumping ability chances are you have been in the weight room
doing heavy squats and deadlifts. As I'm sure you already know these are
some of the best exercises for improving lower body strength and are
recommended by every jump trainer alive as the best way to train your
vertical. One problem with this approach is that strength isn't the main
component in getting your body high into the air, power is.
What's the difference?
Power is the combination of strength AND speed at the point of takeoff.
Have you ever wondered why the guy that squats 800lbs can't really jump
that high and at the same time we all know that skinny guy, Kadour
Zianni (53" vert) for example that looks like he couldn't lift his own
wallet but seems to effortlessly rise so far into the air that the FAA
wants him to file a flight plan? A guy like that has explosive power.
The ability to convert his strength into force very quickly. Does the
slow motion of lifting heavy weight near your max produce power? Not
really, it produces strength. It actually makes you stronger AND SLOWER.
That's right. You will have to do some plyometric work to retrain your
muscle fibers and central nervous system to apply your strength quickly
enough to get you airborne.
If you feel like you are gaining strength but not gaining vertical here
is one way to change up your lifting routine to start converting some of
that strength into explosive power.
The next time you do squats go through the normal warm up and when you
get to the heavy lift stage ie... 85% of your 1 rep max do one set only.
Next you will lower the weight to a level where you can do about 1 rep
per second. Try to get as many reps as possible in a 30 second period.
After 2 to 3 sets of these go back to the heavy set and start over.
A good time to stop is when your power output (reps per 30 seconds)
drops off by 10% or more.
Work hard, train hard.
Peak 8 exercises
These are targeted to create human growth hormone or hgh the natural
way. Exercises consist of walking or riding an exercise bike, or other
work out equipment slowly then hitting it fast and furious for 30
seconds, and then back down to slow again.
Bruce Lee Workout
Bruce Lee was like a superhero in real life with martial arts speeds so
fast they had to slow down the camera to show up on film, but he also
played one on the TV screen as well on the Green Hornet series as Kato.
The Incredible Hulk
Lou Ferrigno Lou Ferrigno portrayed the Incredible Hulk on
television every week in the late 1970s, and TV movies in the 1980s.
He's a big inspiration to me as he crosses the lines between two of my
favorite hobbies, weightlifting and comic books. He started weight
lifting at age 13. His role model was body builder and Hercules star
Steve Reeves. He's won IFBB Mr. America, IFBB Mr. Universe, came second
and third in the Mr. Olympia competition, and second in the Masters
Olympia. His favorite superheroes as a child were Spider-man and the
Hulk of course. Lou
Ferrigno Weightlifting Tips
Workouts Sylvester Stallone is basically always in shape except for
maybe the time he gained weight to star in Copland. He always plays
characters of superhero proportions like Rocky, Rambo, Demolition Man,
and even the classic comic book character Judge Dredd.
Hugh Jackman Wolverine
Workout Hugh Jackman likes to take his workouts a lot like you'd
imagine Wolverine would, that is with a huge amount of just plain
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