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2006/04/04, 09:47 PM
Ok, I know that you can make pretty much any lift a dynamic lift to increase overall speed, power, acceleration, etc. for your lifts. So after thinking about it, I've got some ideas (at least I think they're my ideas, cuz I've never heard of it). Why not take these lifts, max out (or at least be able to estimate pretty well) on them, and use a dynamic workout on them? I think the results would be good, and I think I'm going to try it as soon as I get my hip recovered.
Calf Raises: I don't care what anyone says, powerful calves are key to jumping. You can feed me all the posterior chain and triple extension talk, and I'll keep doing squats, deads, cleans, etc. I just think that calf work is far underrated and ignored when it comes to jumping.
Hip Flexion: One of the most important factors in a one-legged takeoff is the swing of the opposite hip. Powerful hips are key to athleticism.
Would developing explosive power in calves and hips (even if by God it's isolation) not improve one's vertical?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/05, 12:50 PM
Explosive calves can be worked through plyometrics. Similar to a bodyweight DE calf raise.
As for hip flexion, I would say explosive leg raises, done for speed would be a DE exercise.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/05, 12:54 PM
Also, triple extension INCLUDES extension of the foot.
I feel plyometrics are very necessary for speed development even more so than vertical training. Take 10 guys, 5 strong and 5 not strong. Who will run faster, obviously the guys that squat heavy...
However, among the 5 guys, who will run the fastest? The guy with the least amount of dorsiflexion during contact. Now with strong guys with strong calves, this is not a matter of strength, it is a matter of reaction. Hence why plyometrics can be necessary to rate of force development training.
It is good to see your thinking outside the box.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/05, 09:15 PM
Yes explosive calves can be worked through plyos, and so can the hip flexors, but if you think about it, there's a plyometric exercise for just about anything from box jumps to clapping pushups. Explosive step ups target your posterior chain, but we still do the dynamic squats. Would the variety or small difference in the exercise not make a difference? I'm not an expert on this or anything, but it's just makin me think.
Also, has anyone ever thought of doing jump squats using cables? I dunno hook the bottom ones onto some kind of belt or something? I just think it would have the similar effect of a squat belt where it hangs below you, so you could focus on the natural jumping motion rather than holding the barbell on your neck. Though you'd have to have a weight stack heavy enough.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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