Thursday, April 11, 2013

Complete Advanced Vertical Jump Workout





Complete Advanced Workout

The advanced workout is a 9-week workout that utilizes concentrated strength loading to build up the various qualities.  Most advanced athletes will already have fairly well developed strength, explosive strength, and reactive ability, so they require more volume in order to disrupt homeostasis enough to stimulate an adaptation.  The problem is, this volume becomes excessive if everything is focused on at once.  With concentrated loading, we use a high volume of strength loading to disrupt” the system and stimulate a long term delayed training effect.  The high volume phase stimulates incomplete
recovery, therefore you will probably not make great gains during the first 2 phases. In fact, you may even notice a decrease in your abilities.  No need to worry though. You’re simply laying the groundwork for future gains.  Once volume is tapered down all the functional indicators (strength, speed strength, reactive ability) will rise up and above baseline.

The workouts are higher frequency than the others with work being performed 3 times weekly.  Although you address each individual strength quality throughout the week, the first 2 phases will “focus” on strength.  The advanced workouts also utilize a new type of volume regulation format called “auto-regulatory loading.  Auto-regulatory loading means you let your performance on any given day tell you how much volume to do of a given exercise.  As one becomes more advanced, the ability to perform on a daily basis tends to fluctuate.  Because of this, telling someone to perform X number of sets and reps

on a given exercise is not the best method of programming.  Instead of using this method, auto-regulatory loading calls for you to find your best effort for a given exercise on a given day and simply perform the exercise until your performance begins to drop off by a predetermined percentage.  For example, say a program calls for you to run 40 yard
sprints (or any other exercise) twice per week.  If you were to time yourself on these sprints, chances are your performance would not be the same for both training days. Youd likely be able to run faster on one day then on the next.  Due to the fluctuations in recovery ability and trainability, that type of thing is to be expected.  Along the same lines, if you were performing heavy bench presses, squats, or any other weight-room movement, youd likely find the same type of thing in that your strength fluctuates on a daily basis from workout to workout. What auto-regulatory loading does is let this work for you.  You simply find what you are capable of for a given movement on a given day and perform repetitions and sets until you drop below your best mark for the day. In these workouts usually you will work until your performance drops off up to 3%.

Say your program calls for you to perform 40 yard sprints and you warm-up and find that you are running a 5.0 second 40 yard dash that day and the program calls for you to train to a 3% drop-off.  In this case you would continue sprinting until you drop off by 3%, or until you can no longer run the 40-yard sprint in less than 5.15 seconds (5.0 x .35=.15). On this workout youll find your performance may fluctuate on a daily basis, but over weeks it will increase dramatically.  Movements that call for auto-regulatory volume management will be identified in thesets and reps” column.  When establishing your daily max on these movements, keep in mind these aretraining maxes and not competitive maxes.  Go for a true hard effort but dont get overly psyched up and aroused, otherwise itll take you to long to recovery.

The workout is divided up into 4 phases.  The first 2 phases are 4 weeks long and the last
2 are 3 weeks long.  On the 4th week of phase 1 and 2 you will see the guidelines are different.  Volume is lowered and you test during the 3rd workout of that particular week. Obviously, you will want to test yourself in the vertical jump but I also recommend you test your 40-yard dash, standing broad jump, and squat.  For the vertical jump you should test yourself from a static start, from a running start, and from a 1-legged takeoff.  If you keep careful tabs on these markers as well as the other tests, you can get an idea of which component of your program needs more work.  The workout is designed for performance
3 times weekly on non-consecutive days.  A good way to structure the workouts would be to do them on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. Ideally take 2 full rest days at the conclusion of the training week (Saturday and Sunday, or Sunday and Monday) before starting the next weeks workout.  Lets get to it!




Phase I – Weeks 1-4

Workout #1

Exercise
Sets and
Load
Rest
Comments
Week #4



Reps

Intervals


Warm-up
routine



As outlined
same
Slalom
jumps
3 x 25

1 minute
Low intensity
Replace with
vertical jumps from a running start.  4 sets of
3 repetitions – measure each attempt
60 yard
strides
4 sets

Walk
back to start
Accelerate smoothly
over 60 yards
Replace with
40 yard dash and perform 4 maximum 40 yard sprints
10-20
minute break





Squat
Auto-
regulatory loading – sets of 3
80-
85%
3 minutes
between sets
Do sets of 3 with 80-
85% of your maximum. Keep going until bar speed slows down. Perform no more than 8 sets and ideally between
5 and 8.  If you can perform 8 or more increase the weight next time.  If you can
perform less than 5 decrease the weight next time.
Execute 3 sets
of 3 reps at
80-85% of max
Romanian
Deadlift
3 x 5
70%
of max
2-3
minutes
Pause for 3 seconds at
mid-shin level and explode up
Execute 2 sets
of 5 reps
Standing
calf raise
5x5
80-
90%
2 minutes
Pause for 3 seconds at
the bottom and 3 seconds at the top.
3 sets of 5

Phase I Workout #2

Focus

Exercise
Sets
and
Reps
Load
Rest
intervals
Comments
Week
#4
Warm-up



As written
Same


routine





4 star drill
3x10

1 minute
Low intensity
2 x 10
50 yard
build-ups
4 sets

Walk
back to start
Run and accelerate smoothly to
90% of top speed over 50 yards
3 sets
Side to
side box jump
4 x 6

2 minutes
Use about an 18-inch box
2 x 6
Jump
Shrug
4 x 3
40-50%
of max deadlift
2-3
minutes
Start from the floor grasping the
barbell in a deadlift position.  Drive it up explosively and jump at the top, while you shrug your
shoulders to your ears.
2 x 3
Box Squat
3-4
sets of 2 reps
60% of
max squat
1 minute
between sets
Use a wide stance and sit back on a
slightly below parallel box.  Relax the hips and then explode up. Really focus on bar speed.  Stop performing sets when the bar speed slows and you are unable to complete a rep without hitting a sticking point.  If you can complete all 8 sets add weight the next workout.
4 sets
of 2 reps
Glute ham
raise or leg curl
3 x 5
80%
2 minutes
Explode on the way up, lower
down slowly on a 5 count.
2 sets
of 5 reps

Phase I Workout #3

Focus

Plyometrics: Short response reactive strength

Weight room:  Maximum and reactive strength

Exercise
Sets and
reps
Load
Rest
intervals
Comments
Week #4
Warm-up
routine



As written
Warm-up
normally then test vertical jump, 40 yard dash, standing broad jump, and squat. Take the rest of the workout off. Commence phase







2 the following
Monday
Donkey
ankle bounce
3 x 25

1 minute
Low intensity

Power
skipping
4 x 40
yards

Walk back
to start
Moderate intensity

30 yard
dash
Auto-
regulatory
(but no
more than 6 total
sprints)

1-2
minutes between reps – 5 minutes between sets
Time yourself in the
sprints and once youve established your daily max keep performing repetitions until you begin to drop below your best effort. Perform reps in groups of 3 with 1-2
minutes between reps and 5 minutes between set groupings.

Snatch
Grip
Deadlift
5 x 3
80-
85%
3 minutes
Focus on keeping the
lower back tight and straight and lifting with controlled bar speed.

Barbell
Split
Squat
3 x 5/leg
75-
80%
1-2
minutes


Calf
raise
3 x 15
70%
1-2
minutes



Phase II Weeks 5-8

Focus: A general focus of all strength qualities throughout each workout

Workout #1

Exercise
Sets and Reps
Load
Rest
Interval
Comments
Week #8
Warm-up
routine



As written
Same
Ricochet
jump
3 x 20

1 minute
Low
intensity
Same
On-box
jump using 3
4 x 4

2 minutes
Use a box
that is very
Same


step lead in



challenging
in height

50 yard
acceleration run
4 sprints
Accelerate
smoothly up to 90% top speed
2 minutes

same
Squat
cluster – on each
set perform 4 consecutive singles with 30 seconds rest in between each. After 4 reps rest 3
minutes and repeat the cluster a total
of 3 times or 12 total reps.
85-87.5% -
Aim for good bar speed
30 seconds
rest between reps and 3 minutes between clusters

Perform
3 sets of
3 reps with 80-
85% of max
Romanian
Deadlift
3 sets of 5
80-85%
2 minutes

Perform
2 sets of
5
Calf raise
4 x 10
75-80%
1 minute

Perform
2 sets of
10

Phase II - Workout #2

Exercise
Sets and reps
Load
Rest
interval
Comments
Week #8
Warm-up
routine



Perform as written
Same
1-leg slalom
jump
3 x 30 (per leg)

1 minute

Same
30 yard
acceleration runs
Auto-regulatory
loading – Train to the first signs of drop-off

3
minutes
Jog forward for 20
yards accelerating gradually. At this point accelerate maximally for 30 yards.
Same
Explosive
snatch grip deadlift
4 x 4
80%
2
minutes
Use a load that would
enable you about 8 reps. Perform each rep with good form and
bar speed.
eliminate
Barbell lunge
4 x 6 (per leg)
80%
2
minutes
Slow down – Explode
up – Lower slowly for
5 seconds all the way down and explode up
eliminate


Exercise
Sets
and reps
Load
Rest
Intervals
Comments
Week #8
Donkey
ankle bounce
3 x
25

1 minute

Warm-up and
then test in the vertical jump,
40 yard dash, broad jump, and squat
Box squat
jump
4 x 6

1 minute
2 sets jumping up
as high as possible
– 2 sets jumping out as far as possible
eliminate
¼ Squat
4 x 4
Load should be
about 100% of your best full
back squat for the
¼ squat and 50-
60% of your best squat for the reactive squat
3 minutes

eliminate
Leg curl
4 x 8
65-70%
2 minutes
Lower with one
leg for a 5 count and raise explosively with 2. Alternate the leg you use for lowering
eliminate
Calf raise
5 x 5
Heavy
1 minute
Pause for 3
seconds at the bottom of each rep and 3 seconds at the top
eliminate

Phase III Weeks 9-11
Workout #1

Exercise
Sets and Reps
Load
Rest
Intervals
Comments

3 steps +
Auto-regulatory

1-2 minutes
Perform in



jump for
height off 1- leg
loading


sets of 3 reps.
Perform an equal # of repetitions per leg. Establish daily best jump and terminate when your performance drops off at all

Reactive
Squat
5 x 3
40%
2-3 minutes
Drop down
into the hole, absorb the force, and explode out. Focus more on the “absorbingrather than the “exploding

Explosive
Leg curl or glute ham
4 x 5
60-70%
2-3 minutes
Emphasize
speed on both the lowering and the raising phase




Workout #2

Exercise
Sets and Reps
Load
Rest Intervals
Comments
Warm-up




40 yard dash
4-6

3-5 minutes

Power Skipping
4 x 40 yards

1-2 minutes




Exercise
Sets and Reps
Load
Rest Intervals
Comments
High Drop
Jump into ½ Squat
Sets of 3 –
Auto-regulatory loading
Use a box up to
20% higher then best vertical jump
3 minutes
Alternate back
and forth with the depth jumps

 
Workout #3


Low box depth
jump for maximum height
Sets of 3- Auto-
regulatory loading
Use a 12-18
inch box
3 minutes
Alternate back
and forth with the drop jumps- work up to your best jump of the day.  Terminate both the depth jumps and drop jumps when your performance drops off noticeably
Squat
3 x 3
80-85%
2-3 minutes
Low volume
and moderate intensity Focus on good depth on the eccentric and good bar speed on the concentric
Romanian
Deadlift
3 x 3
80-85%
2-3 minutes
Lower slowly
and explode up.

Phase IV – Weeks 12-14 (note: this phase only contains 2 workouts per week.  You should rest 3-4 days in between workouts.  A Monday and Thursday setup works well.)

Exercise
Sets and Reps
Load
Rest Intervals
Comments
Depth Jumps
6-8 x 3
Use a box
equivalent to the height of your best vertical jump
2-3 minutes
Make sure you
land as far away from the box as the box is high.  (e.g. If your vertical jump is 30 inches you should land 30 inches away from the box)
40 yard dash
Auto-regulatory
loading

3-5 minutes
Work up to
daily best effort and stop when you drop below that


Exercise
Sets and Reps
Loading
Rest Intervals
Comments
High Drop
Jump into ½ Squat
Sets of 3 –
Autoregulatory loading
Use a box up to
20% higher then your best VJ
2-3 minutes
Alternate with
Vertical Jumps for height
Vertical Jump
for maximum height
Sets of 3

2-3 minutes
Use any style
that you wish – The goal is simply maximum height