When it comes to training, we need to make sure our progress is measurable in some fashion to know if our program is working.
For instance, to test strength gains, we use one rep max tests or some variation of such to test our force-developing capabilities and compare to previous one rep max tests to measure progress. And the same can be done to measure lower body power in the form of a vertical jump test.
A powerful vertical jump is one of the most transferable attributes to on-field performance In almost any sport.
Back Squat
If we want to increase the rate that we can put force vertically into the ground for a vertical jump, we first need to increase the amount of force our lower body is capable of producing.
While a front squat can be just as effective in this area, I’d choose the back squat over the front squat just because we’re always going to be able to back squat more weight than we front squat. Heavier weight equals a greater amount of force being developed.
Seated Jump Squat
So now we’re working on creating quick amounts of force from a static position, because a typical vertical jump test needs to be conducted from a static position.
We can progress this exercise even further by first sitting back and starting with our feet elevated off the ground. In this way we’re teaching our bodies to produce quick and strong amounts of force the moment our foot makes contact with the ground.
And for an advanced version of this exercise, we can start adding weight through the use of light dumbbells kettlebells or a barbell.
Trap Bar Jump
As with the weighted variation of the seated jump squat, we’re continually challenging our body to create more force at faster velocities.
Looking at the joint angles used during a trap bar jump, they’re almost identical to those used during a vertical jump. This is why using and progressing trap bar deadlifts and jumps is so valuable to vertical jump performance.
So a typical periodized program may look like this: we test our 1-3RM on our trap bar deadlift. We’ll stick with the traditional trap bar deadlift for our max strength block.
As we get closer to the season and begin to move into phases of speed and power, we’ll start to take weight off that bar and work to move it faster as we remove weight.
By the time we get to 60% of our 1RM, we’ll start to add that jump at full extension.
And then leading up to the season or testing period, we’ll continue to slowly remove weight from that bar and jump higher and faster every week. Then when we move back to our max strength block, we’ll retest our 1RM and the cycle repeats.
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