About to start playing football at Mendocino Junior college...i need to jump higher and get faster??

[AEKDB]

Re: About to start playing football at Mendocino Junior college...i need to jump high

in the gym start doing explosive lifts ( ex. squats, deads, cleans, snatchs, push press)

Exactly! Jumping strength comes from the hams and glutes. I would add front squats starting from the bottom position (use a cage) and jump squats. These lifts strengthen the muscles that make you jump higher/longer, pylos will train your muscles to jump, and a coach will teach you how to jump.

 

[immebz]

Had a good practice today, thanks for all the replies. Im gonna go read those articles, but mainly ill start squatting and deadlifting more. I can almost bench as much as i can squat, kinda sad, so that might be the problem right there.

 

[coolcolj]

Re: About to start playing football at Mendocino Junior college...i need to jump high

quoting me

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for a beginner, I think it's better to practise the actual thing your trying to improve, while also improving strength.
Potential Power is always capped by max strength. Then Movement effeciency

Most of the plyo work is to improve movement effeciency - ie technique, spring, timing, absorbing the force and reacting etc

so cut to the core - and practise what your trying to improve. And jumping and sprinting happen to both be plyo and speed/power work in themselves. Sometimes, technique in both are also influenced by strength levels. You can't have good sprint technique if your so weak your body collaspes from the ground forces

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just be aware that strength work causes a lot of fatigue, and will kill your speed and hops until you fully recover

 

[immebz]

Re: About to start playing football at Mendocino Junior college...i need to jump high

so maybe the best thing for me to do would be to lean bulk but focus more on speed/agility while keeping my strength up or the same? I have always been trying to get bigger but now i want to focus on speed/agility/explosiveness.....would doing my reps faster help with my explosiveness too?

 

[coolcolj]

Re: About to start playing football at Mendocino Junior college...i need to jump high

yeap, if you get too fat, your speed and hops will suffer big time

rep speed won't matter too much, no matter what you do in the gym, your not going to be going as fast as you are when you jump and sprint
Plus when you have a decent load on the bar, you can't really casually lift it can you?

 

[immebz]

Re: About to start playing football at Mendocino Junior college...i need to jump high

yeap, if you get too fat, your speed and hops will suffer big time

rep speed won't matter too much, no matter what you do in the gym, your not going to be going as fast as you are when you jump and sprint
Plus when you have a decent load on the bar, you can't really casually lift it can you?

haha no you cant, i was talking more of getting a negative in the workout as well, like going down slow on bench instead of jus lettin it drop and hit your chest pretty much..

So what kind of rep scheme should i have? 12-15 instead of 8-10? Will that also help me with my explosiveness?

 

[coolcolj]

Re: About to start playing football at Mendocino Junior college...i need to jump high

yeah control the eccentric and drive it up

reps - well load should be at least 80% of 1RM if you want to get stronger, so use a load that's around your 8 rep max or higher on your main large compound movements. As these sets go up in weight for the same amount of reps you will also get bigger, if your eating enough

 

[immebz]

Re: About to start playing football at Mendocino Junior college...i need to jump high

yeah control the eccentric and drive it up

reps - well load should be at least 80% of 1RM if you want to get stronger, so use a load that's around your 8 rep max or higher on your main large compound movements. As these sets go up in weight for the same amount of reps you will also get bigger, if your eating enough

Ill focus on 8 then for deads, squats, bench and hang cleans....and then any isolation exercises ill go all out for reps? Sounds like it would work..

one more thing, if i kept running 40 yard dashes (sprints) would that eventually make my 40yrd time a little faster?

 

[Blane]

Re: About to start playing football at Mendocino Junior college...i need to jump high

Ill focus on 8 then for deads, squats, bench and hang cleans....and then any isolation exercises ill go all out for reps? Sounds like it would work..

one more thing, if i kept running 40 yard dashes (sprints) would that eventually make my 40yrd time a little faster?

continually measure your sprints. keepa journal.

Iv seen a few peeps use a harnes...they have a harness that allows them to drag weight(old tire etc...)mix up the distance.. do 40 yrds. 50 yrds. record your times.

im not a runner , so if my advice does not make sence....trash it.

 

[mwm5]

Re: About to start playing football at Mendocino Junior college...i need to jump high

bro, have u tried the routine i sent you? this is coming from a guy (me) with a 45"+ vertical. IT WORKS.