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good calf exercise for increasing VJ?

A nice move to increase Achilles tendon elasiticty and force storing potential, plus strengthing your calves/ankles. Calves may or may not get bigger, I know mine did :)
Some pople may get shin splints from this movement, so I suggest you also train your anterior tiblias as well.


from Defranco
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#9 “Pogo Jump” Warm-up – This is a warm-up we use before many of our lower body strength workouts, plyo workouts and speed workouts. It is not only a great warm- up, but we believe this “warm-up” may actually increase your vertical jump in and of itself! But first, let us describe exactly what a pogo jump is, anyway. A pogo jump is performed by jumping off of the ground by just springing off your ankles. While you’re in the air you want to dorsiflex your ankles, a.k.a. “pull your toes up”. You also must prevent your heels from ever touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and landing on and off the ground, as well as spending the least amount of time on the ground as possible. Be sure not to flex at the hips, either. Many times when athletes perform this exercise their feet kick uncontrollably out in front of themselves. Don’t let this happen! Your whole body should remain in a perfectly straight line, with the exception of your ankles dorsiflexing while you’re in the air. We do both low and high pogo jumps in our warm-up. The technique remains exactly the same except for the height differences, of course. Low pogo jumps should be performed for speed. You only want to jump about 1” – 2” off the ground, but try to perform as many reps as possible in the required time. The goal of the high pogo jumps is to get as much height as possible by just springing off of your ankles during each jump. Pogo jumps are an incredible exercise that trains the Achilles tendon for elasticity. This will help to prevent ankle injuries as well as increase explosiveness. Here’s the warm-up we use…
A. Low Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
B. High Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
 
once i started squatting heavy my vertical shot up a lot without any calf work. I just started really hitting my calves now in the gym, but I see the biggest increases when I do plyos 2x a week. BTW I am a shotputter.
 
Achilles tendon elasticty is very important for power in jumping and sprinting etc. That's why those guys with high calves and very long achilles tendons jump/sprint so well :)
 
Nope, calves are like 10% of a jump if that, they are important, but not that big a deal.

jumping and bouncing on the toes is speed work for your calves :)

Don't bother breaking down the jump and isolating parts, jumping doens't work like that.

How I would split it up off the top of my head -

1) eccentric strength and reversal speed in the dip and absorbing energy when you dip to jump from motion - depth jumps and alttitude drops

2) concentric explosion - oly lifts, jumpsquats, speed squats, weighted ground based plyos, overhead medball throws

3) general strength - squats, deadlifts, pulls, good mornings etc

4) core strength - abs and lower back

5) arm swing power + intergration - pushpresses, incline presses, pull through dumbell swings, overhead medball throws and so on

6) achilles tendon elasticty - ankle jumps as per above

7) skill/technique - jumping


doing plyos on your toes, olys amd pulls, speed squats and GMs/RDLs onto toes etc as you should is enough for the calf strength and power
 
CoolColJ said:
Nope, calves are like 10% of a jump if that, they are important, but not that big a deal.

jumping and bouncing on the toes is speed work for your calves :)

Don't bother breaking down the jump and isolating parts, jumping doens't work like that.

How I would split it up off the top of my head -

1) eccentric strength and reversal speed in the dip and absorbing energy when you dip to jump from motion - depth jumps and alttitude drops

2) concentric explosion - oly lifts, jumpsquats, speed squats, weighted ground based plyos, overhead medball throws

3) general strength - squats, deadlifts, pulls, good mornings etc

4) core strength - abs and lower back

5) arm swing power + intergration - pushpresses, incline presses, pull through dumbell swings, overhead medball throws and so on

6) achilles tendon elasticty - ankle jumps as per above

7) skill/technique - jumping


doing plyos on your toes, olys amd pulls, speed squats and GMs/RDLs onto toes etc as you should is enough for the calf strength and power
Click to expand...

Great post. That makes things much clearer to me. I wish you'd write some articles on stuff like that.

How would you train a basketball/football player (preferably basketball), with lifting experience that is:

1. Beginner
2. Intermediate
3. Advanced

Exercises, organization of splits, and periodization. That would be so useful if you could go into that in any detail at all when you're not busy.
 
I wouldn't know to tell you the truth. It's still mostly educated guesswork for me at this stage :)

But for begineer, I would stress lots of jumping practsie and general strength lifts, with oly formwork
Intermediate, start to load the olys, add some low intenisty plyos
Advanced, bring in the depth jumps etc
Basicly begineers work on strength, intermediates still do so, but start to introduce speed strnegth means, and advanced is mostly speed strength work, eccentric strength and stretch reflex work

here is another breakdown I came up with


1) main sport exercises with added resistance - jumping with weighted vest

2) Assistance exercises
A - maximal strnegth - ie squats, deadlifts etc
B - Rate of force developement - olys, speed squats etc
C - DynamicStrength - light jumpsquats, weighted plyos
D - Stretch shortening cycle - plyos, depth jumps, power jerks etc
 
You're too humble. You know more about what I'm interested in than any PT or average certified guy.

How would you organize a typical session and weekly splits? For basketball, you never really peak (year-round), so is there any type of periodization?

What % is used for speed squats, or is it just intent?

What are weighted plyos?

What other plyos other than depth jumps are recommended?

While I'm working on increasing my squat, what else should I do? I've been doing olympic lifts for a little over 2 months (still working on the power form) and work on my jumping indirectly and directly.

Thanks if you can answer all that.

I can post my next cycle's split if you want to check it out.
 
delldell2 said:
You're too humble. You know more about what I'm interested in than any PT or average certified guy.

How would you organize a typical session and weekly splits? For basketball, you never really peak (year-round), so is there any type of periodization?

What % is used for speed squats, or is it just intent?

What are weighted plyos?

What other plyos other than depth jumps are recommended?

While I'm working on increasing my squat, what else should I do? I've been doing olympic lifts for a little over 2 months (still working on the power form) and work on my jumping indirectly and directly.

Thanks if you can answer all that.

I can post my next cycle's split if you want to check it out.
Click to expand...

Sorry I'm not gonna answer the question, I hate designing programs for people, because fankly I can't. I don't have any education in the relevant areas to do so. And I have never trained anyone but me.

% - go by feel, but usually around 40-60%

plyos with weights, vest usually

so many variations like hurdle jumps, bounds, all of these can be started with a depth jump as wel etc

Do sprints - which are probbaly the best plyometric movement in terms of speed
 
Thanks. By speed squats did you mean like WSB 10x2? but do full squats?

Do you know where I can read about how to organize cycles and sessions if you don't want to answer it?
I read Bompa, but didn't really like that too much.
I don't have to peak so I guess I'd work multiple qualities at once. I don't know if each day should be devoted to one quality though. Isn't that what Poliquin does?
Or should each day have multiple qualities trained. Also read about themes which touches on that by CT.

From what I've read, you know more than alot of people with NSCA "education." I'd bet you know more than many college strength coaches here in the US.

What I did last cycle was 3xweek 1 oly, 1 squat, 1 press.
Next cycle is 2 upper, and 2 lower days.
Lower being 1 oly, 1 squat, 1 unilateral, hamstring.
Upper being press, row, auxiliary.
 
CoolColJ said:


How I would split it up off the top of my head -

1) eccentric strength and reversal speed in the dip and absorbing energy when you dip to jump from motion - depth jumps and alttitude drops
Click to expand...


although i forget what exactly altitude drops are, I think you should mention that depth jumps are considered very dangerous and not neccessary.
 
delldell2 said:
Thanks. By speed squats did you mean like WSB 10x2? but do full squats?

Do you know where I can read about how to organize cycles and sessions if you don't want to answer it?
I read Bompa, but didn't really like that too much.
I don't have to peak so I guess I'd work multiple qualities at once. I don't know if each day should be devoted to one quality though. Isn't that what Poliquin does?
Or should each day have multiple qualities trained. Also read about themes which touches on that by CT.

From what I've read, you know more than alot of people with NSCA "education." I'd bet you know more than many college strength coaches here in the US.

What I did last cycle was 3xweek 1 oly, 1 squat, 1 press.
Next cycle is 2 upper, and 2 lower days.
Lower being 1 oly, 1 squat, 1 unilateral, hamstring.
Upper being press, row, auxiliary.
Click to expand...

Sorta like WSB, I only do about 5x3, sometimes, more or less.
I go up in weight every set from 40-70 % etc
I only do fullsquats :)
10x2 can be too much I think, depends on what elese your doing
Just do squats with a lighter weight so you can move the weight fast. It acts like a recovery session from heavier squats, but aids in making you stronger as well.

There is a thread on the CF forum called Conjugate Method where CT has a reply that will help, look for it. Basicly you work on strength and speed strength together all the time. Basicly like how I train I guess. Squats for strength, olys and jumpsquats for speed etc.
Training doesn't have to complicated, for you you just try and get stronger and work on form. Once you can do comfortable reps with 1.5 times your bodyweight then you can start doing fancy stuff.
Just alternate strength emphasis session with more speed strength sessions. So you can snatch and squat for the strength one and clean and speed squats for the speed one etc - that has worked well for me.
If your CNS feels fried skip the session and do it a day later, it's not gonna hurt your training, and you'll make better gains in the long run. Better to undertrain than to over do it
Unload every 3-4 weeks (cut the volume in half and increase the loads) and things will go well

But what I know doesn't mean I can apply it to someone else.
 
Increase fornt deltoid strength...studies show that anterior delts contribute as much as 15% to the movement
 
The Shadow said:
Increase fornt deltoid strength...studies show that anterior delts contribute as much as 15% to the movement
Click to expand...

Where is this study? I rember hearing 20% of sprinting is from upper body also.
 
collegiateLifter said:



although i forget what exactly altitude drops are, I think you should mention that depth jumps are considered very dangerous and not neccessary.
Click to expand...

alttitude drops or drop jumps are just where you drop down and stick the landing absorbing the impact.

You don't always need to use high heights for dropping down, You can start low like 12 inches and work up as you get stronger etc
 
The Shadow said:
Increase fornt deltoid strength...studies show that anterior delts contribute as much as 15% to the movement
Click to expand...

what are some excesrcises that will help me build front deltoid stregth?
 
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