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Matthew W
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« on: November 06, 2009, 09:19:49 AM » |
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Very recently I've decided to get serious about my goals. I have set dates for when I want to accomplish goals, and made them more realistic. I will always have one lower body goal in my set of goals. Right now, it is to have a 10' standing broad jump. Right now I can do an 8-9' broad jump.
Personally, weightlifting does not appeal to me. I know that with core and upperbody, you can get tons of strength gains with just gymnastic holds and such. But for lower body, there's only so much you can do without weights. So I went and re-read Steve's "Maximizing sprints and jumps the posterior chain" and learned of the weightlifting exercises that will help me.
I'm a complete weightlifting newbie. The most weightlifting I've ever done was benching like 70 pounds once for fun because my friends thought I couldn't do it. Even then I bet my technique was sloppy.
After looking at the exercises included in the posterior chain article, Olympic lifts and Snatches look the most benificial since they require using the entire posterior chain and quads (I think...).
But that's why I'm here posting. I don't know what I should start with, and how do to it exactly. Which exercises will be good for a begginer? What should I look for in technique? I'm only trying to increase my broad jump by 1' right now, so which exercises will be most benificial to that goal?
I have access to my school's weights I believe 2-3 times a week, but am not sure of all the equiptment they have (but we are getting a completely new weight room soon!).
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Jake Vigil
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« Reply #1 on: November 06, 2009, 09:32:45 AM » |
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Get yourself a copy of starting strength, and start those lifts, especially squat, deadlift, and powerclean. When I first started starting strength, I put like 3 inches on my broad jump in a month and a half. I would recommend doing SS, along with throwing plyometrics exercises in there as well (possibly on off days, or just whenever, I don't think it will matter too much). Lift hard and jump hard, and you might be able to get that broad up a foot in maybe 7 months or so.
I know weightlifting isn't too appealing to you, but its likely the only way you will see the gains you are looking for.
Do the SS program for a few months along with practicing Broad jumps regularly, then come back and report progress.
my $.02.
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Matthew W
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« Reply #2 on: November 06, 2009, 09:43:16 AM » |
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Get yourself a copy of starting strength, and start those lifts, especially squat, deadlift, and powerclean. When I first started starting strength, I put like 3 inches on my broad jump in a month and a half. I would recommend doing SS, along with throwing plyometrics exercises in there as well (possibly on off days, or just whenever, I don't think it will matter too much). Lift hard and jump hard, and you might be able to get that broad up a foot in maybe 7 months or so.
I know weightlifting isn't too appealing to you, but its likely the only way you will see the gains you are looking for.
Do the SS program for a few months along with practicing Broad jumps regularly, then come back and report progress.
my $.02.
7 months??? What is your current broad jump, Jake? |
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Jake Vigil
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« Reply #3 on: November 06, 2009, 09:44:48 AM » |
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That was a rough guesstimate. My Broad is about 9'8, and I just hit a 55 inch Box jump last night.
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Spencer B
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« Reply #4 on: November 06, 2009, 01:43:05 PM » |
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That was a rough guesstimate. My Broad is about 9'8, and I just hit a 55 inch Box jump last night.
Damn Jake... You blow me out of the water easy. My best Box is about 50 inches and my best broad is only 8'9"! Jeez! Freakin beast-mode man!  |
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www.cracked.comwww.tvtropes.orgAn idea will consistently and continually evolve and adapt as it spreads among people. As such I propose the following; If you read this, place this in your signature and add/remove five words from this total message while keeping the message the same. Good luck.
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Matthew W
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« Reply #5 on: November 06, 2009, 05:53:23 PM » |
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To increase strength for broad jumps bodyweight wise, I can do sprints, max effort broad jumps, and max effort verticle jumps right?
Before I get to using weights, would 40-50 max effort broad jumps 4-5 times a week be ideal for helping increase my broad jumps? And if I did it with plyometric based conditioning (5 max effort jumps in a row) should I do fewer repetitions and only 2-3 times a week?
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Patrick Yang
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« Reply #6 on: November 06, 2009, 07:32:15 PM » |
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To increase strength for broad jumps bodyweight wise, I can do sprints, max effort broad jumps, and max effort verticle jumps right?
Before I get to using weights, would 40-50 max effort broad jumps 4-5 times a week be ideal for helping increase my broad jumps? And if I did it with plyometric based conditioning (5 max effort jumps in a row) should I do fewer repetitions and only 2-3 times a week?
You might try this article by Steve. It's got a lot of information relevant to your interests. |
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Spencer B
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« Reply #7 on: November 06, 2009, 07:36:37 PM » |
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relevant to your interests.
Oh god no... Not here! |
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www.cracked.comwww.tvtropes.orgAn idea will consistently and continually evolve and adapt as it spreads among people. As such I propose the following; If you read this, place this in your signature and add/remove five words from this total message while keeping the message the same. Good luck.
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SomaPK
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Posts: 39
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« Reply #8 on: November 07, 2009, 06:27:58 AM » |
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That was a rough guesstimate. My Broad is about 9'8, and I just hit a 55 inch Box jump last night.
A regular box jump is when you take off with 2 legs from a standing position? |
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Jake Vigil
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« Reply #9 on: November 07, 2009, 11:24:52 AM » |
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Yes indeed
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SomaPK
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« Reply #10 on: November 08, 2009, 12:38:07 AM » |
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Then 55 inch is very high.Congrat.
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Shae Perkins
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« Reply #11 on: November 08, 2009, 07:42:48 AM » |
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If weight lifting is not your thang, then I suggest working some unilateral body weight exercises. Pistols, rail pistols, pistol box jumps, one-legged calf raises, etc.
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This post was based off of my personal gatherings. Enjoy:)
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Seiji93
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« Reply #12 on: November 13, 2009, 08:19:02 PM » |
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As long as you have a cushion (you don't need one, but it hurts a lot without it), you can try plyometric squats.
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KC Parsons
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« Reply #13 on: November 13, 2009, 09:54:28 PM » |
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My opinion:
Learn and practice the power clean and snatch. Make sure you've got your technique down, and then start linear progression:
Basicially, warm up with just the bar, then increase the weight until you're at the right amount for your work sets. Do about 3 sets of 3-4 of either exercise, allowing 4-6 minutes of rest between sets to make sure you can fully perform each set.
Example: Your work weight is 100 pounds.
Start with just the bar (45 pounds) and do about 2 sets.
Put 10 on each side and do another set (65 pounds).
Put 10 on each side again and do another set (85 pounds).
Put 7.5 on each side and do your three sets there (100 pounds).
Overall:
45 2x4
65 1x4
85 1x3
100 3x3.
The idea of linear progression is that you add weight each new day you come into the weight room. So next time you'd be at, say, 105. Next time you came in it'd be 110. And so on.
Shazam.
I'd say do both exercises on the same day, with a different lift or two in between them. ie
Snatch,
Weighted Chin-ups.
Overhead Press.
Power Clean.
leave 3-4 minutes at least in between each exericse for adequate rest.
Remember, it's not an endurance trial. You want to have enough rest so you can perform fully on each exercise.
Give a day or two in between workouts of actual rest.
Work with this for at least 3 weeks, testing broad jump once a week.
See where you're at then come back. :]
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