Block Periodization: 6 Takeaways
From “Block Periodization: Breakthrough in Sport Training” by Vladimir Issurin: 1) Contrary to popular belief, animals warm-up before running. “When rabbit came out from its burrow, it looked around (moving its head and stretching its neck and back muscles) and trotted forth and back several times” before running across the field. Therefore, the rabbit performed…
Supertraining: Takeaways
Notes from “Supertraining: 6th Edition, Expanded Version” by Yuri Verkhoshansky and Mel Siff: 1) Movement is not just Biomechanics, but also involves the Brain and Behavior (3 B’s of Movement – Shawn Myszka) “Note that the term kinesiological pattern is used in preference to “biomechanical pattern” or “biomechanics” to emphasize that we are not simply referring to…
How to Jump Higher: Accentuated Eccentrics
Holding weight in the hands and dropping it before going upwards in a jump is known as Accentuated Eccentric Loading. Compared to normal body weight jumping, this method proves to be more effective. Short-term: In elite male volleyball players, block jumps were performed at Body Weight and with a 20kg eccentric load. The body weight jumps were…
How to Jump Higher: Train the Upper Body
The vertical jump is not just a lower body movement. Squats, Deadlifts, and plyometrics aren’t enough to optimize jump performance. You also need to develop the muscles of the torso: The erector spinae extend the trunk going into takeoff, enhancing jump height [1]. You should also be training the muscles of the arm: In a study…
How to Jump Higher: Ankle Dorsiflexion
Bad ankles can decrease your vertical jump. You can have a strong and powerful hip, but ultimately force has to travel through the ankle. The ankle muscles contribute significantly to jump height [1], but they also ‘link’ hip and knee extension into the ground. Normal energy transfer and biomechanics are a product of decent levels…
Instantly Jump Higher and Lift Heavier: Post-Activation Potentiation
Potentiation. Noun. The increase in strength of nerve impulses along pathways that have been used previously, either short-term or long-term. You spend months trying to jump higher and increase strength numbers. What if you could be stronger and more explosive every time you entered the gym? Enter Post-Activation Potentiation (PAP): PAP is the phenomenon by which…
How to Jump Higher: Study – Pelvic Adjustment
In training, it’s always difficult to find the reason why a certain program was effective or ineffective. This is because we don’t live in a vacuum. We are permeable membranes. Stress, lifestyle, recovery, and a hundred other things affect our results from the gym. Maybe the reason you didn’t get stronger or jump higher was because of…
How to Jump Higher: 3 Things I Learned Gaining 3.5 Inches on my Vertical Jump in 10 Days
Over the last 10 days, I saw these results: Standing Jump from 31.5 inches to 34.5 inches (+3.0 inches) Approach Jump from 34 inches to 37.5 inches (+3.5 inches) Here are some things I learned: 1) You Should Be Doing Band Assisted Jumps Video: Research: Study here, here, here, and here showing that assisted jump training is effective at improving jumping ability. Sidenote: You may not even have…
10 Takeaways: Game Changer
Here are my top 10 points from Dr. Fergus Connolly’s book “Game Changer: The Art of Sports Science”: 1) Statistics have context. Numbers, by themselves, could lead us down the wrong path. “So when we try to rate football or soccer players by the number of tackles or passes they’ve made we’re focusing on the…
10 Takeaways: Peak Performance
My key points from “Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success,” by Brad Stulberg and Steve Magness: 1. “It’s not about 10,000 hours, it’s about seeking out ‘just-manageable challenges’ that barely exceed current capabilities.” 2. How we view stress fundamentally changes how our body responds to…
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