Some estimates suggest that an increase in mean velocity of 0.04m/s on the same weight is equal to a 4-5% increase in your 1RM. Well we can measure strength in two ways, firstly you can lift more weight, or we can lift the same weight at a faster velocity. But the strength aspect requires specialised training, almost always done in the weight room.Īthletes looking to jump higher should be aiming to build well rounded strength, aiming for a 1.5x bodyweight trapbar deadlift (or similar exercise for three reps) and a 0.75x or above for a single leg exercise like the rear foot elevated split squat (also three reps or more).ĭeveloping strength in the glutes, quads, hamstrings, calves, feet and trunk is going to be essential to generating the force through your entire kinetic chain with jumping. So improving the force element is going to be crucial to a bigger vertical.įor most athletes, you can (mostly) develop the speed needed for jumping just by jumping with intent and playing or practicing for your sport. Jumping is a power activity and power is a product of how much force you can generate and how quickly you can do it. Rugby players had better power and speed adaptations when given feedback during their training Get strong
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