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This allows every part of the muscle to be strengthened by the exercise. Set 5 is the burnout set. It is best to do with a partner. During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps exactly as set 4 … if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before.
As soon as you finish take off more weight from both sides and go to failure… then have your spotter help your force out more reps, if you have no spotter you can cheat with your arms depending on the exercise. This last set, or burnout set, forces the muscles to recruit every last muscle fiber, even smaller supporting fibers, which allows us to activate and strengthen muscle fibers that before may have been dormant.
Some may think that since we are not exploding, going to failure is counter-productive. While "explosion" or in more defined terms, recruitment of all muscle fibers while firing at max rate in the shortest amount of time is the neural pathway we are training, "failure" training is effective, if practiced only once during the last set of the workout for a given exercise.
This means that the majority of the workout is spent on explosion with the heaviest weight possible and the most explosive movements possible, and the "failure" training is used to finish up the workout and stimulate a strength growth. Note: Set 5 is called a pyramid set, and includes 3 "mini-sets.
The key here is to train muscle memory for explosion and fast movements, NOT to have a tiring plyometric workout. After the set is finished allow 20 seconds to one minute to recover then do the depth jumps from 6 - 12 inch drop off. Doing the plyos in between sets helps the strength gains to be "activity specific. That means the amount of weight that you can only do 1 rep.
Make sure you have a spotter or someone to help you with this. Now take that weight and multiply it by. This is the weight you will use.
We want you to be able to do 3 - 8 explosive reps. Whenever the speed of the lift slows down you need to STOP. This will ensure that we are recruiting all muscle fibers, and firing them at max rate. Don't worry neccessarily about how fast the weight is going, only that it is going as fast as you can with a given weight. It is the recruitment and Quickness Sets Plyometric Strategy Plyometric and now "heavy" weight exercises are done to increase your quickness.
NEVER pace yourself during this type of exercise. Doing so defeats the entire purpose of the drill. TIP: When possible, always use a target to reach for during the plyo exercises, and continually move that target higher and higher.
Reaching for a target will give you a constant focus for continual increase. This target could be the rim, or a mark on a wall. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.
PWS - Protein Workout Snack We spoke before how important it is that you give your muscles the right fuel to build new muscle. Chapter 9 describes your post-workout snack in detail for you. Off Day Exercises Every day you should thoroughly stretch your muscles. Sometime during the day, perform these few exercises unless you feel too sore to perform them. NOTE: Please note that this should not be tiring or extremely fatiguing and it is only to train your nervous system.
Overdoing the off-day exercises will interfere with building and recovering your muscles. Stretching: On all off days you should completely stretch your entire body. See Chapter 7 Warm-Up: Before performing off-day exercises you should do a brief warm-up. Climax Jumps: 2 Sets of 6 Jumps Choose a spot in the gym or near your home that you cannot yet reach with your vertical. Standing with no approach explode up as hard as you can and try to reach the spot.
Land, compose briefly this is not a plyometric , and repeat for up to 6 reps. Heel to toe mini explosions: Take a drop step as if you were going to explode and. Do not jump, but try to explode calf muscle at maximum force. Drop step with your other leg and explode in the same manner - this creates two reps. Do 3 sets of 6 reps. Sit down slowly until you feel the chair underneath you.
Repeat for up to 6 repetitions. Explosion Squats: 5 Sets as follows For this exercise you may use a squat rack make sure you have a spotter or you may use a squat machine or leg press machine. I recommend using a leg press machine which is better on your back. A true squat will work your back more but we will isolate your back in other exercises. Load enough weight so that you can do no more than 8 reps. If you have not squatted before I highly recommend doing 15 reps for your first workout to avoid injury.
If you do not know how much weight you need, err on the light side for a warm-up set and judge how much weight you need to add. Keep your feet as high up as possible and away from your body. Allow the weight to rest mostly on your heels.
Smoothly and slowly lower the weight you should never feel that the weight is falling; it should always be under control.
Repeat this 7 more times. Make the necessary adjustments, but do not do extra reps. Give yourself two minutes or more to completely recover so you can do it with just as much intensity. Stretch your muscles during the interim. Repeat for another set. On the third set add more weight than normal and ask a spotter to help you. If you are using a leg press machine you can push your own legs to spot yourself.
Repeat this exercise with the heavier weight and the same intensity. On your fourth set lower the weight considerably and do 8 slow and steady reps. Do not allow the weight to either fall or get thrown up as before. Feel the weight pushing down during the entire contraction. The fifth set you will want a partner, or to move very quickly.
Do the first 8 reps as you did the 4th set … if you can do more go to complete failure. As soon as you finish take off more weight from both sides and go to failure, then have your spotter help you force out more reps. Your legs should be completely toasted after this workout. Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion. It may feel counter-intuitive… and it is. Non-Weight Alternative: It is best to find some type of weight to substitute.
You can do this with a backpack full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.
Explosion Calf Raises: 5 Sets as follows Find a sit down calf machine or other calf training machine of your choice. If you do not know how much weight you need err on the light side for a warm-up set and judge how much weight you need to add. Allow the weight to rest mostly on the front part of your foot. Repeat for sets 2 and 3 adding or removing weight as necessary to complete 8 reps: no more or less. As soon as you are finished take off a little weight off each side and do 8 more set or to complete failure as before.
As soon as you finish take off more weight from both sides and go to failure… then have your spotter help your force out more reps. By now you should feel unstable walking because your legs are so exhausted. It may feel counterintuitive… and it is.
You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. If you absolutely cannot find any alternative for weights, use one leg at a time, but increase your intensity and double your reps. TIP: At fully contracted position try and be on the tip of your toes and get your toes involved in the workout. YOu may find this hard or even impossible, but continue to try. Dead Lifts: 5 Sets as follows This is an advanced exercise and can also be substituted for a lower back machine.
Please wear a belt during this exercise. Dead Lifts will target the strength of your lower back and erector muscles. These muscles are used to propel your body upward and create momentum. To perform a dead lift use a straight bar or two dumbbells. I prefer to use a "smith machine" which has the bar attached to cords or bars. Arch your back well and allow your knees to bend slightly as you grasp the bar. Use substantial weight; however, if this is your first time you may want to get the feel of the exercise with lighter weight.
Continue holding the bar as you bring your body to an upright position. Slowly lower the weight back to the ground and repeat.
The first 3 sets should be done with 8 reps. The lifting action should be controlled but quickly. Explosion is desired, but keep the motion controlled to guard against injury. On your fourth set decrease the weight considerably and do 8 slow and steady reps.
Do the first 8 reps as in set 4 … if you can do more go to complete failure. Ham Curls The Ham Curls Machine is a bench that you lay down and and provides resistance as you bring your feet towards your rear. Do this exercise following the 8 rep Strength and Explosion Set as explained out at the beginning of this chapter.
Non-Weight Alternative: Laying down as described, have someone provide resistance by holding your feet as you pull them towards your rear thus lifting your upper body. You can also load a bar with weights and place your feet underneath as you lay flat on your belly.
Hold weights in your hand to add resistance. Use the same sets and reps as described. Speed Rope: 3 sets of 30 second intervals Speed Rope exercises should be done at max speed.
If you are able to, you should do doubles or triples having the rope pass under you times during one jump. However you jump, make it very very rapid. You may find yourself messing up sometimes. To increase difficulty try moving around as you jump rope. Soon people will be mesmerized at how fast you can jump rope. Rim Jumps: 4 sets of 6 jumps Rim jumps can be done with one or two feet.
I recommend doing at least one or two sets using only one foot. It will feel unbalanced and weak at first but you will soon notice how much stronger and more stable each leg feels. Stand under the rim and put your hand straight up toward the rim. Jump as high as you can trying to reach the rim or a point past the rim. Each jump try and go higher than the last Each jump should be at the pinnacle of your explosion power. Place one foot on the chair and grab your waist with your hands.
Propel yourself straight upward using the foot that is on the chair and drive the opposing knee forward as hard as you can. Switch feet in the air so now the other leg is on the chair and have that leg thrust you upwards again. Doing both legs counts as 1 rep. Here again, in order for this exercise to be effective, each jump must be at your maximum capacity.
This exercise can be done holding weights. Sprints: 4 sets Mark off a space of yards. Sprint the entire length at FULL speed.
Give yourself plenty of time to rest so that the sprint can be at maximum capacity. Medicine Ball Approaches: 4 sets of 6 - 8 approaches Using the heaviest medicine ball available, approach the rim or the net as if you were going to dunk or spike.
Exaggerating the up and down movement with the ball in your hands, explode upwards toward the rim. Each approach should push your capacity to its maximum. Hang Cleans: 3 sets of 6 Using a straight bar, hold the bar slightly wider than shoulder width apart. Jumping and pulling the weight up at the same time, bring your elbows underneath the bar and hold the weight up. Let the weight drop back down to your legs and repeat this.
If you do not have access to the weights necessary for performing this exercise, replace this with Medicine Ball Throws. Depth Jumps: 4 sets of 8 Stand on a box and step off It is best to do this drill in front of a rim and try to get as high as possible. Side to Side Box Jumps: 4 sets of 8 Using a box 1 - 2 feet high jump side to side over the box.
Each jump is counted as one rep. Weighted Explosions: 3 sets of 8 Holding a weight in each hand, bend down to a squatting position. Pull the weight up above your head as you explode upwards. Land as softly as possible. It is best to be on a cushioned surface for these drills. Medicine Ball Throws: 3 sets of 8 Using the heaviest medicine ball you have, go into an open area where you can throw the ball.
Outdoors is best. Bring the ball down to the ground and then throw the ball as high as you can over your head. Be explosive as possible as you jump into the air while hurling the ball as high as possible.
Zig Zags: 3 sets of 10 - 15; 2 sets back and forth Stand on the right side of a line. Keep your feet pressed together as you go side to side on the line. Over and back is one repetition. The key is to go as fast as possible. If you get tired and find yourself pacing, lower the reps. Now stand in front of the line and go back and forth. The Jump Manual - Free srs. For safety reasons, I recommend you only buy The long jump formerly commonly called the "broad jump" is a track and field event in which athletes combine speed, strength, and agility in an attempt to leap as The Jump Manual : Most comprehensive.
QR Code. A vertical jump is simply a measure of lower body power. What does all this mean? Player B weighs pounds and also generates pounds of force when he jumps. Since they generate the same amount of force player A and Player B should jump the same height right? This is why player A will have a higher vertical jump then player B. To increase the amount of force you apply to the ground you have to increase the amount of power you can generate.
What is power? Now remember, a vertical jump is a measure of relative power not just power. To increase your vertical jump you need a high level of relative strength squat What Is Relative Strength?
Relative strength is a measure of how strong you are relative to your bodyweight. This means Player A can squat twice his bodyweight. Although they both squat pounds; Player A who squats twice his bodyweight has more relative strength then Player B who by squatting pounds is only squatting 1. If you want to have a great vertical jump you need to squat a minimum of 1.
How to Use Your Strength efficiently quickly There are two things that determine how quickly you use your strength: rate of force development and reactiveness. Rate of force development is a measure of how quickly you can access your strength to use it in a vertical jump. Reactiveness is a measure of how quickly your tendons can absorb energy then release it. Think of when you squat down then jump when performing a standing vertical jump. All the high flyers you see in the NBA have very reactive tendons.
Coordination Coordination simply means you know how to jump properly. Practicing jumping will not only improve your coordination but it will also improve how quickly you can use your strength by increasing your rate of force development and reactiveness.
This means john can squat twice his bodyweight and carries around 23 pounds of dead weight fat. Core Strength Proper core training is essential for developing a great vertical jump. A strong core not only looks good but it increases balance, body control, overall strength, coordination and prevents injuries.
This will result in bad all around athletic performance and will increase chances of injury. What determines what style you naturally use? Your body structure is what determines if you naturally jump of 1 or 2 foot. Taller people who have longer legs and tendons usually jump off 1 foot on their running jumps.
Shorter people with short tendons tend to naturally jump of 2 feet. What are the main differences between jumping off 1 or 2 feet?
Strength wise both jumping of 1 and 2 foot requires strength in the quadriceps, glutes, hamstrings and calves. However, jumping off 2 feet requires more quadriceps strength while Jumping off 1 foot requires more strength in the glutes. On the speed side of things, 2 foot jumpers rely more on rate of force development to display their strength while 1 foot jumpers need more reactiveness to effectively use their strength.
Jump to Page. Search inside document. Sadik Hadzovic. TRX Circuits. Grit: The Power of Passion and Perseverance. Summer Workout Log. Workout Plan. Yes Please. Sylvester Stallone Work Out.
Womens Workout. TRX Essentials Program. Principles: Life and Work. Fear: Trump in the White House. All Split Routines. This 2 week cycles would be repeated a few times through the entire program, which each cycle become more difficult. This is a condensed easy to follow guide. The goal is to give you a glimpse of what the full program can do for you.
Instead, it will show you a few quick tips you can instantly implement that are surprisingly very effective. Using the contents, tips and exercises in this free manual helps increase the vertical jump by a few inches fast. It helps improve your jumping ability by changing some of the things that you already do.
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