[Nick Newman]

Nick Newman on September 11, 2008 at 7:07 am #14842

Hey,

So i often think of ideas for exercises while i’m training or while i’m just sitting around the house…I figured i would share a few of them, some maybe kinda crazy, some might work…just wanted to get your imput about them…

1 – drop jump into hand clean (set up bar in a hang clean position, so at about mid thigh height. Place a box in front of it. Drop off box and on way up go straight into a hang clean/ jump shrug etc…

2 – Partner assisted squat jumps (have a partner standing behind you with his hands around your waste. As you are exploding up in the jump squat, your partner push you up as quick as he can. You actually end up, jumping very fast and high in the air. Land on a mat

3 – Step up shot throws (start with one leg on box in step up position. Hold a light or heavy shot/med ball. Explode upwards and forwardoff the box while chest throwing the shot. Land running forward.

4 – Jump lunge w/weight swing (hold a kettle bell/ dumbell in both hands, between leg. Get in lunge position and jump forward, switching legs each time, while swinging the bumbell for extra momentum.

[mortac8]

mortac8 on September 11, 2008 at 12:34 pm #72244

have you been talking to frans bosch again?

[Nick Newman]

Nick Newman on September 11, 2008 at 1:01 pm #72247

no not at all…actually not sure who that is…sware i came up with these, without seeing anyone doing it before…

why you ask?

[cliffordwinburn]

cliffordwinburn on September 11, 2008 at 1:49 pm #72251

the 1st exercise is used at the Parisi Speed School. Martin Rooney wouldn’t like it if you say you’ve invinted the hang clean box jump. He also uses that box jump with a snatch and hang snatch as well.
Step up throws I have actually used as an exercise variation for myself last year in one of my med ball throw routines, which I like it. I have seen and performed the lunge with weight swing. And that is a fun one when doing a weighted jump routine. The weight actually has aided me to apply more force into the ground at quick rate of speed in jumping. At least this is what it helps me do. You can find more weighted jump stuff on bodybuilding.com with article by some guy saying Europeans are great jumpers because of weighted jumps. As for the partner assited squat jumps… that’s a new one. Sounds interesting, but kinda sounds hard to perform.

[Nick Newman]

Nick Newman on September 11, 2008 at 3:01 pm #72258

thanks alot…didnt mean i invented it…haha, in this field, im not sure anyone can invent something anymore, im sure its all been done at some point. i just meant, i have never seen any of these exercise being done…

I think the partner squat jumps are great, it really isnt hard to perform them either…the goal, is to have the muscles involved in a jump contract and accelerate faster than they really can…i am wondering however, if this technique would work for that…

[cliffordwinburn]

cliffordwinburn on September 11, 2008 at 3:53 pm #72260

haha, ya I agree… I am not sure about inventions in this field either. I personally prefer the swinging jumps with dumbells to get the muscles in a jump contract and accelerate faster than accustomed. However, it does get a little out of control as the weight needs to be increased due to adaptation (depending on how much the weight is or the arousal level :). I would like to try bounding with double arm action with 5 lb weights on each wrist to see if the muscles would contract and accelerate faster than accustomed due to increased momentum? What are your thoughts on that? Maybe you’ve tried it?

[JeremyRichmond]

JeremyRichmond on September 11, 2008 at 10:56 pm #72261

Partner assisted squat jumps?

Try using a harness attached to a cable machine that effectively reduces your weight. You will be able to control the stimulus a lot better than your partner and progress the load accordingly. Also you have the option of doing single leg squat jumps which are more specific to sprint running although squat jump with two legs mimics the block start. There is research being done into this area under the supervision of a well known academic. Results should be out within a year I guess.

[Nick Newman]

Nick Newman on September 12, 2008 at 12:08 am #72264

great…can you please explain more the harness on a cable machine. Assisted squats are a big part of Nelio Mouras jumps training group in Brazil. He has also done research on them and swares by there effectivness. I dont have the machine that they have, so was trying to figure out another way….

[mortac8]

mortac8 on September 12, 2008 at 1:57 am #72268

great…can you please explain more the harness on a cable machine. Assisted squats are a big part of Nelio Mouras jumps training group in Brazil. He has also done research on them and swares by there effectivness. I dont have the machine that they have, so was trying to figure out another way….

What machine do they have? Is there a photo anywhere?
I use the chain on our pole vault stubby, a jumpstretch band, and a backpack (as the harness). I need to find a better harness (any ideas?) but the backpack is decent.

[Nick Newman]

Nick Newman on September 12, 2008 at 3:21 am #72270

you do assisted squat with your guys? What rep scheme ect do you use? What improvements have you seen in their performance etc?

I am going to do a research study next semester on this…comparing assisted squats to jump squats to regular squats in improving vertical jump performance…

I did have a picture but it seems they took it off there website…

[mortac8]

mortac8 on September 12, 2008 at 3:33 am #72271

you do assisted squat with your guys? What rep scheme ect do you use? What improvements have you seen in their performance etc?

I am going to do a research study next semester on this…comparing assisted squats to jump squats to regular squats in improving vertical jump performance…

I did have a picture but it seems they took it off there website…

assisted squats? i call them suspended (or suspension) jumps.
I would do something like 3×8 with a long contact or complete reset between some jumps 2-3 times per week. I had 2 guys do them +21cm and +29cm and 2 girls not do them because they thought they were stupid with modest to no improvement. Hey sounds I would make a pretty good salesman? But really.. I think they help. I put them in my ‘dumb shit that actually helps’ category.

[Nick Newman]

Nick Newman on September 12, 2008 at 4:29 am #72275

well, im really getting on the bandwaggan as well…and it is something that is not used by many and i really feel could be the new “special” method of developing jump and sprint power…

so looking forward to my study to prove this..

[Mike Young]

Mike Young on September 12, 2008 at 5:50 am #72282

Hey,
1 – drop jump into hand clean (set up bar in a hang clean position, so at about mid thigh height. Place a box in front of it. Drop off box and on way up go straight into a hang clean/ jump shrug etc…

I’ve seen this one done before. Not sure what would be the benefit over doing a squat jump coming off a box. In fact, I think that option would probably produce much higher power outputs.

2 – Partner assisted squat jumps (have a partner standing behind you with his hands around your waste. As you are exploding up in the jump squat, your partner push you up as quick as he can. You actually end up, jumping very fast and high in the air. Land on a mat

I don’t actually think this would cause faster contraction times. It would just cause faster limb speeds. In fact, I’m not aware of any evidence to suggest that aiding external forces (such as overspeed towing devices) actually cause faster contractions. In fact, the overspeed towing actually increases ground contact time slightly which is the opposite of what you’d want to happen. As Mort said it could be some “dumb shit that actually works” but I don’t think it’s due to contractile speeds.

3 – Step up shot throws (start with one leg on box in step up position. Hold a light or heavy shot/med ball. Explode upwards and forwardoff the box while chest throwing the shot. Land running forward.

I’ve done this one before. It sounds very good but it’s kinda awkward…which makes it hard to REALLY get after it.

4 – Jump lunge w/weight swing (hold a kettle bell/ dumbell in both hands, between leg. Get in lunge position and jump forward, switching legs each time, while swinging the bumbell for extra momentum.

This one could be interesting but it sounds like it could be a little awkward / dangerous. Have you tried it?

ELITETRACK Founder

[Nick Newman]

Nick Newman on September 12, 2008 at 6:21 am #72284

This is copied and paste from Nelio Maura about assisted squat jumps…So you can argue between yourselfs…lol…would like to hear your thoughts…

RITZDORF (1998) suggests that decreasing the external loads when performing jumps is a
good stimulus to develop the explosive strength’s velocity component. He says that new motor
programs- predominantly fast- can be developed with the systematic use of some facilitation
method (like external pull supports), and that these short time programmes can be reproduced when
the facilitation is removed. Even athletes predominantly fast, but without a good level of strength,
could lose some characteristics of their fast motor programs if they do not have the opportunity to
train them due to the low level of physical condition. We use surgical tubes attached to belts to
create a vertical traction that decreases the weight of the jumper, so he can jump with very short
contact times and produce high muscle shortening speed. Considering this is a method that provokes
a central nervous learning effect, it is used by athletes of all age groups- it is a special method, but
not restricted to elite athletes.

[Nick Newman]

Nick Newman on September 12, 2008 at 6:22 am #72285

I played around with the lunge jumps w/ DB swing in off season and your right it is a little strange to do…But once you’ve got it down, i think could be benificial…

[JeremyRichmond]

JeremyRichmond on September 12, 2008 at 6:31 am #72286

great…can you please explain more the harness on a cable machine. Assisted squats are a big part of Nelio Mouras jumps training group in Brazil. He has also done research on them and swares by there effectivness. I dont have the machine that they have, so was trying to figure out another way….

The term suspended jump squats in a good way to describe the assisted jump squat. The best harness would be one that you would use for abseiling or rock climbing. The cable machine is a typical one that you would find in a gym. Have the pulley considerably above your centre of gravity so that the weight on the other side of the cable reduces your effective weight and makes you feel lighter. A simple (cheap) version could involve a simple pulley (wheel)with rope instead of cable and weights (water bottles, sand bag) if finances restrict you. As long as you can progress/vary the load.

In agreement with Mike, I’m not sure that this will decrease contraction times strictly speaking. Assisted squat jumps may improve the rate of force development at the load for which you are using and produce adaptations in your muscle recruitment patterns at that load. How much force do you need to generate during your event? Certainly, this type of training would produce tremendous benefits if you also do squat jumps at higher loads as well. In terms of your study, please consider testing this efficacy of assisted squat jumps on 20 or 30m sprint performance as well.

[mortac8]

mortac8 on September 12, 2008 at 6:45 am #72287

Jeremy,
Most climbing harnesses have the attachment point at the hips/butt. Would this tilt the athlete forward upon takeoff? This worry was the reason I used a backpack and attached the assistance at head level (“handle” of the backpack).

Regarding contact times….when I was doing this, they were just squat jumps. They were not plyometric. The contact times were probably about 1 second.

btw, you guys realize there is a study on suspended jumps. by some japanese guy. i might have a link somewhere.

[Mike Young]

Mike Young on September 12, 2008 at 7:31 am #72291

Jeremy,
Most climbing harnesses have the attachment point at the hips/butt. Would this tilt the athlete forward upon takeoff? This worry was the reason I used a backpack and attached the assistance at head level (“handle” of the backpack).

There are harnesses used in gait rehabilitation that are worn as vests with a crotch and they evenly distribute the weight and are actually INTENDED to unload the person from above.

Regarding contact times….when I was doing this, they were just squat jumps. They were not plyometric. The contact times were probably about 1 second.

Oh…I was actually talking about contact times in sprinting. Don’t think what I said would apply to jumping (vertically).

btw, you guys realize there is a study on suspended jumps. by some japanese guy. i might have a link somewhere.

Yeah I’ve seen it. I believe it was in NSCA journal in the past year right? I was just saying that I don’t think it’s changing contractile velocity (at least I hadn’t seen any evidence to suggest that it was) despite practically everyone saying that’s the reason behind any benefit it might provide. It’s kinda like when people say lactic acid causes fatigue…

ELITETRACK Founder

[JeremyRichmond]

JeremyRichmond on September 12, 2008 at 9:16 am #72292

[quote author="mortac8" date="1221182160"]Jeremy,
Most climbing harnesses have the attachment point at the hips/butt. Would this tilt the athlete forward upon takeoff? This worry was the reason I used a backpack and attached the assistance at head level (“handle” of the backpack).

There are harnesses used in gait rehabilitation that are worn as vests with a crotch and they evenly distribute the weight and are actually INTENDED to unload the person from above.

Regarding contact times….when I was doing this, they were just squat jumps. They were not plyometric. The contact times were probably about 1 second.

Oh…I was actually talking about contact times in sprinting. Don’t think what I said would apply to jumping (vertically).

btw, you guys realize there is a study on suspended jumps. by some japanese guy. i might have a link somewhere.

Yeah I’ve seen it. I believe it was in NSCA journal in the past year right? I was just saying that I don’t think it’s changing contractile velocity (at least I hadn’t seen any evidence to suggest that it was) despite practically everyone saying that’s the reason behind any benefit it might provide. It’s kinda like when people say lactic acid causes fatigue…[/quote]

The point of unloaded/suspended/assisted jumps would be to recruit muscle fibre faster and reduce the antagonist muscle inhibition of movement. Whilst a basketballer might benefit from jumping quicker, a field jump athlete needs more force or power in the same or slightly lower contact time. If assisted jumps changes the motor units recruited to motor units that contain a higher percentage of type IIB muscle fibre then certainly loading these fibres would increase their cross sectional area with a related increase in strength. Varying the load midset (by a small amount) would stimulate growth of the said fibres. Doing unloaded squat jumps for some sessions and heavier squat jumps for a session would achieve a similar but less dramatic improvement to muscle fibre.

I’m presuming the person (crazyhops) that is doing this exercise as a training method for jumping. If it will help increase limb angular velocity for the initial part of the movement but the overall force production time won’t decrease dramatically for the specific movement. In terms of sprinting, there would be a great improvement in co-ordination of muscle fibres recruited for the block start but only if the goal is speed of movement (ie much shorter ground force times). Imagine if you will, producing the same force of propulsion out of the blocks but in 100 milliseconds less time. Would that not improve overall sprint times?

[Nick Newman]

Nick Newman on September 12, 2008 at 10:49 am #72293

Just to be clear. Myself and Mike do not have this is our program as of yet. I am very interested in it however, and therefore will do a study on it for my masters degree. Nelio’s group is the best long jump group in the world right now and for the past couple of years. It is a part of their system. That alone leads me to think it is benificial.

[mortac8]

mortac8 on September 22, 2008 at 1:30 am #72581

[quote author="mortac8" date="1221182160"]Jeremy,
Most climbing harnesses have the attachment point at the hips/butt. Would this tilt the athlete forward upon takeoff? This worry was the reason I used a backpack and attached the assistance at head level (“handle” of the backpack).

There are harnesses used in gait rehabilitation that are worn as vests with a crotch and they evenly distribute the weight and are actually INTENDED to unload the person from above.
[/quote]

Where could I find one of these rehab harnesses that unload from above? Would you recommend against a climbing harness? Should I stick with my backpack mechanism?