Jump Training?

[smokinvaulter1]

Anyone ever tried those jumping training work outs that take 12 weeks and supposely improve your vaertical by 15-20 inches. I am thinking of adding to the end of my workout rigiment to see if i can get some more core and hip strength and explosiveness. What your thoughts?

[jumpbackin]

I can guaranfreakingtee an 18 foot vaulter won't be able to add more than 5 inches on any program. Probably 1 to 3 inches would be the best you can hope for. I'm not knocking that, just trying to keep it realistic.

Those "programs" usually are to be done 3 to 5 times a week. I don't think that fits into a serious vaulters schedule with weights, track, technical and such. Especially since I think plyos should be done when fresh and a 100 percent effort can be made. Not at the end of your program when you are feeling fatigue.

I think a Plyo program can be worked in (and should be) once or twice a week. Before a leg day with weights, before a exposive sprint day or on a day of it's own (if you have the spare day in your schedule which probably isn't likely if you have one or two rest days).

So, in short, I don't think one of "those" programs would be a good fit for you, but adding a less frequent, more intense program to what you're doing probably would be good.

[vault3rb0y]

I think 15-20 inch vertical could only be gained by a 19 year old kid with no athletic ability and broken foot, who starts the training. Then maybe 12 weeks later he could jump 15-20 inches higher. But think about your scenario, you can probably get rim on a basketball hoop... do you really think than you could almost touch it with your elbow in 3 months? I think the program is probably an advanced cycle of plyos and lifting, which we do already. Still worth taking a look at, and adding some of the workouts you dont already do. But like Jumpbackin says, maybe 1-3 inches. Not to say that wouldnt make it worth it, i would definitely look into that myself.

[baggettpv]

I just finished a video of our jump training that we only do on Saturdays. Takes an hour to do and is very fatigue centered. I will try to get it to Becca soon for posting here. With a write up because the video has just one or 2 passes of each activity.

Rick Baggett
WSTC LLC

[smokinvaulter1]

I know i am not going to gaining some ungodly amount of vertical but just want some core improvement. I just want to see how many ppl actually tried it and what their suucess rate was. I think i can improve 6-9 inches though.

[smokinvaulter1]

First week test.
Reach 89"
Vertical touch 121"
Vertical 32"

We will see how much that improves over time also that is being in pretty good physical shape so it might not improve a ton.

[jumpbackin]

First week test.
being in pretty good physical shape so it might not improve a ton.

That's what I was getting at up above when I said it's not likely you will gain more than a couple inches..

What program have you selected? If you are going to use a packaged "program" and haven't selected one yet, I'd like to suggest Kelly Bagget's program. I've read alot of what Bagget has to say, I like his approach. He's commited to performance enhancement and I don't think he would just slap some program together, make it look nice and pretty, then market the hell out of it.

[Lax PV]

Looking at already being an 18' jumper, and having a 32' vertical, that is a decent amount of power production already. Usually for a pole vaulter 30" is about the standard I am told, however if you look at the NFL combine they usually pull in someone that goes 40+. However, just going off your starting marks, I would say getting to even 36" in 12 weeks would be a HUGE accomplishment.

Another test that you might be interested in trying is a standing broad jump test. I have all sorts of charts about whats good and bad for that stuff, but I would say anything over 3.05m (10'ish) is pretty tough. We also do a 3 and 5 hop test, where you complete consecutive broad jumps. Elite marks in those I would say around 32' and about 54-55'.

Those, in my less than expert--but decently educated--opinion, are all very good indicators of relative power output.

[smokinvaulter1]

Post those charts or email them to me I would be interested in them. This year I am looking into some training alternetives so anything new is game for me.

[Lax PV]

Post those charts or email them to me I would be interested in them. This year I am looking into some training alternetives so anything new is game for me.

email would be easier since it is an attachment

[smokinvaulter1]

smokinvaulter1@yahoo.com

[Lax PV]

OK--I am at work right now. I will send you the broad jump chart later on today. BTW, who are you? Where you from? Where did you go to school? I am Andrew Soderstrom, I go to UW-La Crosse in Wisconsin, however, nop longer have eligibility, so I am helping out with the coaching, esp. in the strength and conditioning side of things as I will take my CSCS sometime soon, once I am not so lazy...