Elitetrack: Sport Training & Conditioning

We don't do anything fancy….typically short run jumps on Tuesday & Thursday and approach work, speed development, or acceleration development on Monday, Wednesday, and Friday. As for plyos, we have 11 jumps circuits that really aren't different from anyone elses. What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

Thanks Mike.  Your last comment is a good reminder of critical components of jumps work.  I like the fact that you concentrate on these even with plyo drills.  I'll make it a point to focus more on take-off/landing during these drills as well.

Mike-
Putting together a M-W-F lifting schedule for my H.S. jumpers using the concept of what you do at LSU, would you just stick to cleans and snatches or venture into other lifts? 

Also, what % of 1RM and how many reps would you suggest when performing the sets (assuming 4-6 sets)?.....for Early In-Season, Mid-Season, and Later In-Season?  Any input would help greatly…thanks.

Mike, to clarify the first part of that message, I meant M-W-F performing 1 OL, 1 squatting, and 1 pressing movement….(and cutting out the T-TR-S bodybuilding circuit)

My earlier post looked like I only wanted to do OL's and nothing else…my bad.

Originally posted by mike
What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

Mike, can you tell me what you look for on landing?
Thanks

Jumpscoachmike-
During the times in question our loads are largely determined by the specific meets we have and the physical state of the group, and less by a set periodized scheme. During our competitive phase our periodization is less "by-the-book" and more "jimmy rigged" to accomodate specific circumstances and needs that may need to be adressed.

2belite-
I started a new thread for your question here]http://www.elitetrack.com/messageboard/viewthread.php?tid=372&page=1#pid2695]here[/url].

mike, many choaches say its better to do incline bench press for jumpers, why?

Originally posted by mike
We don't do anything fancy….typically short run jumps on Tuesday & Thursday and approach work, speed development, or acceleration development on Monday, Wednesday, and Friday. As for plyos, we have 11 jumps circuits that really aren't different from anyone elses. What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

are saturday sunday just rest?

Originally posted by justdoit
mike, many choaches say its better to do incline bench press for jumpers, why?

I have no idea :?:. I've heard it at a couple clinics but it doesn't make any sense to me. I think the idea is that their is a more vertical push in the incline press which potentially carries over to the demands of the armswing at takeoff but from the standpoint of muscle function this doesn't seem to make much sense because the incline press doesn't really mimic the muscle actions of the takeoff armswing anyhow.  Perhaps their is some other reason?

Originally posted by flight05
are saturday sunday just rest?

Saturday is intensive tempo and general strength development (GS circuits / med ball / bodybuilding). Sunday is rest.

Mike-

In response to some of your earlier posts to questions i had about a lifting program, I am close to putting something together and need input…....break it down, take it apart, or give any advice you think would be helpful.  I'm looking at something similar to what you guys may do at LSU (1 OL, 1 squat, 1 press) on M-W-F….......Thanks

Monday
Front Squat 4x10reps
Power Clean 4x8
DB Bench Press 4x8
Lat Pulldown 4x8
Biceps lift of choice 2x12

Wednesday
DB Lunges 4x10 each leg
Push Press 4x8
Step-ups 4x8 each leg
DB shoulder curls 4x8
Triceps lift of choice 2x12

Friday
Single Leg Squat 4x10 each leg
Power Clean 4x8
DB Incline Press 4x8
SLDLs 4x8
Biceps lift of choice 2x12

Like i said, this is something i've been working on but WANT to perfect and implement!:eureka: so if you can help me out with this that would be excellent!  Thanks man

Mike

Oh yeah…..anyone else jump in and give me some feedback as well!!!!  Thanks

Originally posted by jumpscoachmike
Mike-

In response to some of your earlier posts to questions i had about a lifting program, I am close to putting something together and need input…....break it down, take it apart, or give any advice you think would be helpful.  I'm looking at something similar to what you guys may do at LSU (1 OL, 1 squat, 1 press) on M-W-F….......Thanks

Monday
Front Squat 4x10reps
Power Clean 4x8
DB Bench Press 4x8
Lat Pulldown 4x8
Biceps lift of choice 2x12

Wednesday
DB Lunges 4x10 each leg
Push Press 4x8
Step-ups 4x8 each leg
DB shoulder curls 4x8
Triceps lift of choice 2x12

Friday
Single Leg Squat 4x10 each leg
Power Clean 4x8
DB Incline Press 4x8
SLDLs 4x8
Biceps lift of choice 2x12

Like i said, this is something i've been working on but WANT to perfect and implement!:eureka: so if you can help me out with this that would be excellent!  Thanks man

Mike

Well I'm no expert, but I can give you my opinion if you'd like.
1.Olympic lifts first in the workout. No reason to go over 5 reps in the olympic lifts unless you were doing density training or something. Implement snatches or db snatches if you can't get the form right. They are risky for your shoulders if you do them wrong though. Add hang cleans.
2.Lower your volume and increase your intensities (for everything) but especially more on different days.
3.Pick better exercises like chins over pulldowns, RDL's over Sldl

Delldell's points are right on. Here's some other thoughts:[list]
[*]I actually rarely do Olympic lifts of more than 4 reps unless you have a specific purpose other than power development. [*]I almost always put Olympic lifts first in the workout because they are the most dependent on technique and would be the first to break down if one was fatigued. [*]Back squats are probably better for track athletes because they put more emphasis on the leg and hip extensors (hams and glutes).[*]I'd lower most of the reps and increase the sets.[/list]

Good insight….Thanks to you both