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…
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…
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…
10 Takeaways: The Oxygen Advantage
Here are my top 10 points from “The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques” by Patrick McKeown: 1. The blood already has enough oxygen. “During periods of rest the standard breathing volume for a healthy person is between 4 and 6 liters of air per minute, which results in almost complete oxygen saturation…
10 Takeaways: Conscious Coaching
Here are my 10 key points from Brett Bartholomew’s book “Conscious Coaching: The Art & Science of Building Buy-In” 1) Buy-in is trust – a combination of loyalty, results, and consistent positive actions. 2) Relay information in a personal manner – this makes it more powerful. “Don’t just teach the lessons, tell the stories.” 3)…
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