Up up and away

This week we have a question coming from the facebook page Endunamoo Me Christoo found on the side link -->

• 

  In case you wondered what a jump was

  Hey, I need some help.
  I want to get faster and jump higher.
  Anyone have a work out plan I could do?
  So far cleans, plyo boxes, squats, and weighted lunges have been suggested to me.
  Anything else for weights I could do? - Joel

Now to address this without writing a book, and with as much proof as possible.

Step One: Weightlifting.

(1)Weightlifting exercises performed with loads ranging from 50% to 90% of 1RM appears to be the most potent loading stimulus for improving maximal power in complex movements. Plyometric exercises should involve stretch rates as well as stretch loads that are similar to those encountered in each specific sport and involve little to no external resistance. 

• Examples of this are to perform squats and/or cleans with 50-90% or your 1RM. Whatever the weight you do perform it for the maximum number of repitions possible. I suggest 6 reps for sports as it is [roughly] the amount of reps you can perform and still gain legitimate muscle mass. [IMPORTANT] Always perform the exercise through the entire range of motion [ROM]

Step Two: Cardio

(2) Overall VO2 max is associated with power according to some studies. By increasing the bodies VO2 max possibilities in theory power can increase. Simply incorporate a workout that includes conditioning [especially if you're in a sport].

• Examples of this can be High Intensity Interval Training [HIIT]. Do explosive sprints followed by minimal rest. Depending on the sport running from between 20 yards to 100 yards can be sufficient without being too long.

Step Three: Cognitive memory

This is the athletic jump cycle

By simply doing jumps to maximal height over and over again cognitive memory will develop. The ability to DE-recruit antagonist muscles and help with fine muscles will improve form and therefore improve vertical. In other words DO A LOT OF JUMPS.

The Workout:

After Warm Up [WU]

Power Clean: 4sets x 6 reps @ 80% [1RM] Rest = 90 - 120 sec

Front Squat: 4x6 @ 90% Rest=120-180 sec

Box Jump: [max box possible] 4x10 rest = 120 sec

Speed Jumps: [jumping with minimal time one the ground, think hot feet] 3 sets x 30 seconds rest = 90 sec

Athletic Jump: [Jumping to highest possible point] 4 x 8 Rest = 90 sec

Isaiah 40:31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.