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American Parkour > Fitness and Training > General Fitness (Moderators: Ken PKChiro, Steve Low, Chris Salvato) > Topic: Goal Of The Month. JULY
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Steve Low
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« Reply #15 on: July 01, 2008, 06:47:29 PM »
These two exercises will not increase explosive power much.

You should be doing sprinting, max effort broad jumps/verts, strength work, possibly plyo depending on ability level. Basically explosive work.

High rep work is not conducive to increasing power.
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Ozzi
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« Reply #16 on: July 02, 2008, 01:38:21 PM »
Its worked for me, specially box jump so it will hopefully work for them.
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Steve Low
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« Reply #17 on: July 02, 2008, 05:58:30 PM »
Quote from: Ozzi on July 02, 2008, 01:38:21 PM
Its worked for me, specially box jump so it will hopefully work for them.

If it's more technique than anything sure especially for beginners.

But if we're talking about a plan to significantly increase power that's a negative.
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« Reply #18 on: July 03, 2008, 01:08:06 PM »
Quote from: Steve Low on July 02, 2008, 05:58:30 PM
Quote from: Ozzi on July 02, 2008, 01:38:21 PM
Its worked for me, specially box jump so it will hopefully work for them.

If it's more technique than anything sure especially for beginners.

But if we're talking about a plan to significantly increase power that's a negative.

But that could be the benefit - better neural pathways for vertical jump...
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Ozzi
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« Reply #19 on: July 03, 2008, 01:11:58 PM »
Quote from: Steve Low on July 02, 2008, 05:58:30 PM
Quote from: Ozzi on July 02, 2008, 01:38:21 PM
Its worked for me, specially box jump so it will hopefully work for them.

If it's more technique than anything sure especially for beginners.

But if we're talking about a plan to significantly increase power that's a negative.

I dont think I need to explain again the kind of people this is being targeted to. It is not targeted for people like you or me steve.
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Chris Salvato
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« Reply #20 on: July 03, 2008, 01:12:11 PM »
Good point Bob..

might be a good drill for beginners - but like steve i would disagree with the same model for intermediate or advanced.

just my 2¢
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bjkpersonal@aim.com
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« Reply #21 on: July 10, 2008, 12:43:00 AM »
Quote from: Ozzi on July 01, 2008, 04:14:44 PM
You gotta remember that guy is not a traceur, I just wanted to show an example or the exercise and ehn again, you are right, if you look at his third jump he doesnt step down he jumps down which is what I would like people to do.

          I just figured it was a traceur you know.  Yeah, jump downs sound better, definitely.

Quote from: Ozzi on July 01, 2008, 04:14:44 PM
"I really would like some sort of set-up for different height/length jump difficulties, though." what do you mean. Give me an example.

          I really can't give you an example set that doesn't sound stupid, but I was suggesting something like..

Vertical Jumps: Chalk up your fingertips, stand up by a wall and jump!  Record how high your finger marks are.
      Beginner: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.
Intermediate: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.
    Advanced: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.

..and..

Horizontal Jumps: Find a good place to jump and leap as far as possible.  Remember to stick the landing!
      Beginner: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.
Intermediate: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.
    Advanced: Heights 5'0"-5'4": ____ ft / ____ cm, Heights 5'5"-5'8":  ____ ft / ____ cm, Heights 5'9"-6'0":  ____ ft / ____ cm.

          Something like that would be sweet.  Smiley
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« Reply #22 on: July 10, 2008, 01:02:03 PM »
Just try to improve your vertical and horizontal jump numbers over the course of the month. Compete against yourself. That's what's most important.

If you must, try this calculator: http://www.exrx.net/Calculators/VerticalJump.html
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bjkpersonal@aim.com
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« Reply #23 on: July 11, 2008, 01:31:39 AM »
Quote from: Gregg on July 10, 2008, 01:02:03 PM
Just try to improve your vertical and horizontal jump numbers over the course of the month. Compete against yourself. That's what's most important.

If you must, try this calculator: http://www.exrx.net/Calculators/VerticalJump.html



          Ha, thanks.  It's really immature but I'd like the satisfaction of being told that my jump higher than the general population.  Smiley
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Steve Low
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« Reply #24 on: July 11, 2008, 09:41:36 AM »
Quote from: bjkpersonal@aim.com on July 11, 2008, 01:31:39 AM
Quote from: Gregg on July 10, 2008, 01:02:03 PM
Just try to improve your vertical and horizontal jump numbers over the course of the month. Compete against yourself. That's what's most important.

If you must, try this calculator: http://www.exrx.net/Calculators/VerticalJump.html



          Ha, thanks.  It's really immature but I'd like the satisfaction of being told that my jump higher than the general population.  Smiley

The general population is getting pretty obese, has no formal technique in jumping and have inactivated glutes from sitting a lot. If you can jump more than 5 feet or 18" you can probably jump farther & higher than 75% of them at least.

P.S. I made up those numbers.
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« Reply #25 on: July 11, 2008, 12:44:09 PM »
Compare your jump to the "elite athlete". That's an average of 26". The Vertical Jump Bible said his average guy was about 24". I like to compare myself to elite marathon runners. Their average is 12".  Grin
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bjkpersonal@aim.com
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« Reply #26 on: July 11, 2008, 01:38:20 PM »
Quote from: Gregg on July 11, 2008, 12:44:09 PM
Compare your jump to the "elite athlete". That's an average of 26". The Vertical Jump Bible said his average guy was about 24". I like to compare myself to elite marathon runners. Their average is 12".  Grin

          Jesus, 4 feet.  I think traceurs are closer to marathon runners in composition, anyway.  Tongue
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Chris Salvato
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« Reply #27 on: July 11, 2008, 02:01:56 PM »
Quote from: bjkpersonal@aim.com on July 11, 2008, 01:38:20 PM
Quote from: Gregg on July 11, 2008, 12:44:09 PM
Compare your jump to the "elite athlete". That's an average of 26". The Vertical Jump Bible said his average guy was about 24". I like to compare myself to elite marathon runners. Their average is 12".  Grin

          Jesus, 4 feet.  I think traceurs are closer to marathon runners in composition, anyway.  Tongue

yeah but they shouldnt be -- they should be more like sprinters, imho
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Gregg
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« Reply #28 on: July 11, 2008, 03:17:52 PM »
Quote from: bjkpersonal@aim.com on July 11, 2008, 01:38:20 PM
Jesus, 4 feet.  I think traceurs are closer to marathon runners in composition, anyway.  Tongue

Are you referring to Kelly Bagget's 42" vertical leap, or saying that Jesus had a 48" vertical leap?  Grin
Since we don't train the same as marathoners, I'd hope we don't look like marathoners, or jump that bad.
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Kevin Davies
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« Reply #29 on: July 12, 2008, 06:56:53 AM »
Out of curiosity Gregg, where do you get the 12" number for elite marathoners?  I could certainly believe that for recreational marathoners, but since most elite marathoners could easily out sprint your average joe, and 12" seems to be below average I find it a little hard to believe.  Just curious.
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American Parkour > Fitness and Training > General Fitness (Moderators: Ken PKChiro, Steve Low, Chris Salvato) > Topic: Goal Of The Month. JULY
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