C o mp l e xT r a i n i n gT e c h n i q u e s Wa r n i n g : t h i st r a i n i n gi sn o tf o re v e r y o n e GUIDE
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C o mp l e xT r a i n i n gT e c h n i q u e s Wa r n i n g : t h i st r a i n i n gi sn o tf o re v e r y o n e
GUIDELINES dear thincpro athlete, Keep in mind that a vertical jump test and a functional vertical jump can be two different motor control patterns. For instance, a functional vertical jump could be off of one or two feet, could be from a stand still or transitioning from a run of various speeds. Therefore, if the goal is to simply increase a two footed standing vertical jump test you would do the following: Two leg dominant sessions per week, one based on deadlifts, the other based on squats OR one based on quadriceps dominance and the other posterior chain dominance. The goal is to increase the prime movers, and stabilizers, of hip extension, knee extension and ankle plantar flexion. Also keep in mind that a good vertical jump requires a maximal generation of force as quickly as possible, therefore in the programming you will notice an X in the concentric portion of the tempo prescription. This signifies that the trainee is to perform the concentric portion of rep(s) as explosively as possible (or at least have the intent to even if when using heavy loads the weight doesn’t move that quickly). A higher strength to weight ratio equals a better likelihood to have a higher vertical jump, therefore programming will usually consist of relative strength (1-5 reps) or functional hypertrophy (6-8 reps), except in the case of training smaller stabilizer muscles needed to insure proper jumping mechanics, such as the VMO and TFL. The majority of squat reps should be done ass to ground depth as research has shown this to be most effective at improving vertical jump height as well as prevention of injuries. Partials can be used, but never exclusively in a workout (always include some full depth to go along with the partials). An overhead squat evaluation as well as a single leg stance and a Klatt test should be done, to insure the trainee qualifies structurally to squat. Also, flexibility of the hips and ankles should be adequate to allow a full range of motion in a full squat. Complexes are used as a way to charge the nervous system to use high threshold muscle fibers. This is done by doing a maximal lift, followed shortly after by jumps, sprints, etc.. make sure you warm up before starting the workout. a 15 minute drynamic warmup that imvolves moving and stretching should be completed prior to lifting. a cool down and stetch is also a good idea to relieve some of the soreness.
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how to read your program When reading your program you will complete all sets in each letter group before moving onto the next letter group. For example on day one you will complete the following sequence: A1, REST, A2, REST, then back to A1 until all sets are complete. Then you will move onto letter group B and follow the same sequence. Then to letter C etc. Intensity refers to the amount of weight relative to your 1 rep max and is just a reference point. Ultimately all sets are to be done with a weight that can be done a maximum number of reps that falls within the prescribed rep range. Therefore, if you do more reps than prescribed, next workout up the weight accordingly (usually 1-2 percent). Each workout you should either do 1 more rep than the previous workout or 1-2% more weight. Regarding tempo: the first number refers to the eccentric part of the exercise, the second number refers to the isometric part of the exercise, the third number refers to the concentric contraction, the fourth number refers to the isometric pause in the shortened position. Putting it all together, 4213 tempo prescription for the bench press would mean you would lower the barbell to your chest in four seconds, pause for two seconds when the bar makes contact with your chest, press the weight to extended arms in one second, then rest three seconds when the barbell is locked out before performing another repetition. When it says X you perform the movement as explosive as possible. If you are unsure how to correctly perform an exercise do a quick google search and watch an instructional video, there are plenty that will walk you through each exercise.
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testing your vertical jump Before starting the program it is a good idea to test your vertical jump so you can track improvement. Before you complete the standing vertical jump test you should do dynamic stretches only such as a walking lunge, scorpions, high knees and butt kicks. However, for a vertical jump test, we do want to try to deactivate the hip flexors so that they don’t oppose the hip extensors, so a static psoas stretch would be a good idea, especially if it tends to be tight for the trainee. One last thing, keep in mind that strong shoulder flexors and a strong core also affect vertical jump, so make sure you are training those on upper body days. Split jerks and power snatches are great choices for this.
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vertical jump program day 1 exercise
sets x reps
tempo
intensity
rest
a1 - Deadlift on platform (4”) a2 - High box jump (both feet)
5 X 54321 5x6
40X0 x
85-100% Body weight
30 sec. 3 mins Step off box
b1 - High box step up b2 - Low box jump (single foot)
3x6 3x6
20X0 X0X0
80% Body weight
30 sec. 3 mins
c1 - Reverse hyper c2 - Depth jump (both feet)
3x10-12 3x6
3010 x
70% Body weight
30 sec. 2 mins Soft eccentric landing
d1 - lying hamstring curl d2 - Standing calf raise
3x6-8 3x6-8
4010 3210
80% 80%
1 min 1 min
notes
Jump off box
feet plantar flexed feet straight
day 2 (to be done at least 3 days after day 1 workout) exercise
sets x reps
tempo
a1 - Front squat 1and ¼ reps a2 - Vertical jump (2 footed)
4x4-6 4x6
401(1)0 85% x body weight
b1 - Front foot elevated split squat b2 - Band lateral walk (band on feet)
3x6-8 40X0 3 X 12Each X0X0
80% body weight
30 sec. 4” platform, low pulley 2 mins athletic stance
c1 - Romanian deadlift c2 - Supine hip extension on ball
3x6-8 3x6-8
40X0 30X0
80% 80%
2 mins keep lumbar lordosis 2 mins barbell on hips, explosive
d1 - Peterson Step Up d2- Seated calf raise
3x10-12 3x12-15
20X0 22X0
70% 60%
1 min 1 min
intensity
rest
notes
30 sec. ¼ rep at the bottom 3 mins reset after each rep
8-12” box
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