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vertical jump | Evolutionary Athletics

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  • Alex 10:30 pm on May 31, 2013 Permalink | Reply
    Tags: , , French Contrast, vertical jump   

    French Contrast Training 

    Cal Deitz has written about french contrast training Essentially it is as follows

    Heavy strength move
    Unweighted plyo based on max power
    Weighted explosive move
    Unweighted plyo emphasis on speed and reactivity

    So you could do the following

    Quad emphasis

    Squat x 3
    Altitude drop x 3
    Jump Squat x 3
    CMJ x 3

    with minimal rest in between and full rest after the complex

    Hip Emphasis

    Deadlift x 3
    Jerk Jump for height x 3
    Heavy swing x 5
    Jerk Jump forward x 3

    For upper body you could do the following:

    Push

    Bench Press x 3
    Med Ball Chest Pass x 3
    Drop and Catch (REA/Rebound) Bench Press x 3
    Bent over rebound Front Raise x 5 using 1-2lb db’s

    Pull

    Row x 3
    KB Clean x 3-5
    Med Ball Slam x 3
    BK Snatch x 3-5

    With the minimal rest you can back door some anaerobic capacity work. You also cover the force velocity spectrum. I have seen some good results with people I train.

    If I was using this method I would only do 1 each training day

    Leg training days would look like the following

    Day 1

    Squat x 3
    Altitude drop x 3
    Jump Squat x 3
    CMJ x 3

    1 Leg/King Deadlift 3-5×8-15
    Glute Ham Raise 3-5×8-15

    Day 2

    Deadlift x 3
    Jerk Jump for height x 3
    Heavy swing x 5
    Jerk Jump forward x 3

    Straw Squat 3-5×8-15
    Bulgarian Split Squat 3-5×8-15

    And a complete Upper Body workout would look like:

    Day 1

    Bench Press x 3
    Med Ball Chest Pass x 3
    Drop and Catch (REA/Rebound) Bench Press x 3
    Bent over rebound Front Raise x 5 using 1-2lb db’s

    Rope Face Pull 3-5×8-15
    Ab Wheel for Lats 3-5×8-15

    Day 2

    Row x 3
    KB Clean x 3-5
    Med Ball Slam x 3
    KB Snatch x 3-5

    Press 3-5×8-15
    DB Bench 3-5×8-15

    Share your thoughts

     
  • Alex 7:12 pm on November 18, 2009 Permalink | Reply
    Tags: vertical jump,   

    Weekly Update 11-18-09 

    Well it is time for the new announcement.

    We have added some new writers to our staff!

    They were all hand selected and represent some of the brightest performance coaches and athletes in the business.  Please join me in welcoming them!

    Joe Trinsey of Prep Performance is a coach and trainer based in Deleware.  His articles include Time to Dance, Lazy Sunday, and an excellent piece on The Importance of Strength and can be seen here.

    Jeremy Layport is a Division I Strength and conditioning coach based in the San Francisco Bay Area.  His Bio and upcoming articles can be seen here.

    Ryan, aka “qb0708“, is a collegiate football player and a very bright young mind in the business with a promising future.  You can find his most recent article Off Season Football GPP here.

    Robert Ruxandrescu, more prominently known as “Raptor” is a student of sports performance training and vertical jump training.  You can find his article To Jump or Not To Jump? about… jumping here.

    This is just the tip of the iceberg.  More writers have agreed to contribute and, of course, you will be notified as they begin writing.

    Enjoy!

    -Alex

     
  • Alex 11:21 pm on November 12, 2009 Permalink | Reply
    Tags: vertical jump,   

    Vertical Jump Book Update 

    I added new material to my vertical jump book.  It includes a note on the addition of upper body work, a new warm up for the plyometric/speed phase, and a section on the addition of speed, agility, and conditioning workouts.

    jasonrichardsondunk

    For more on the book click here

    $27

    buy+now+01

     
    • Stefan 12:19 pm on November 16, 2009 Permalink

      Hi!

      Will the updated copy will be sent out by e-mail like last time?

    • evosite 4:06 pm on November 16, 2009 Permalink

      Hi Stefan,

      The updated book went out last week. Some of them have been getting caught in spam filters so please check there. If you have not received one I will get one out today.

      Thanks for contacting me,

      Alex

    • Stefan 6:02 pm on November 16, 2009 Permalink

      Hi again!

      I have didn´t get the update. Nothing in the spamfilter.

      Stefan

  • Alex 6:32 pm on November 11, 2009 Permalink | Reply
    Tags: , vertical jump, , vertical jump pr,   

    Warming Up to a Vertical Jumping PR 


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