Max Jump and Speed Squats

Because this month will be a little different than what we’ve done before, I wanted to spend some time explaining why we’re doing what we’re doing .

Why Submaximal Altitude Drops ?

1a. Because our nervous system’s roll is to keep us safe, studies show, the better we are at decelerating our moving bodies, the higher our CNS will let us jump (or the faster it will let us run)

1b. They reenforce good landing mechanics, which help prevent injury

2. They develop eccentric (yielding) strength

3. They dynamically stretch the hips and ankles

4. They excite CNS, and prime our bodies for moving fast

Why Vertical Jump?

1. Studies show vertical jumps recruit maximal muscular recruitment  (as measured by electromyography).

2. Its a great measure of peak power output

3. Training the vertical jump has a great carry over to other athletic movements, like the snatch, clean and jerk, shotput etc.  In fact of all the tests of the NFL combine, the vert jump test has the best correlation to success in the league.

4. You can’t jump slowly

Why Speed Squats?

Because Tadeusz Starzynski and Henryk Sozanski say so.  These Polish Track and Field coaches have multiple olympic medals among their athletes, and heavily influence the programming of  some of the strongest lifters on the planet (Westside Barbell and Juggernaut Training Systems).  Good enough for me.

While jump days (Tuesdays) will be taxing on the nervous system,  you shouldn’t feel smashed like you do after many ‘Crossfit’ Workouts.  Try not to do any auxiliary work after jump days other than rehab.

Warm Up:

Coaches Choice

Work:

A1. Submaximal Altitude Drops – 1/2 Squat, 6 reps, 2 sets

A2. Submax Alt Drops – Lunge, 6 reps, 2 sets

Start on tippie toes and drop as fast as possible, stopping as quickly as possible at the desired hight.  Shake legs out between each rep.  Take a little time between each set.

Maximal speed and stopping on a dime are what we are after here.

B. Max Vertical Jump 1.1.1 x 2

Take a 7-10 second rest between reps of the jump clusters.  Take a 2-3min rest between each jump cluster.

Record your highest jump for the leader board.

C. Speed Squats

With 2-3 people to a rack perform 5 Squats @ 50% of 1 RM as fast as possible*

Take approx 2-2.5min rest between sets for 25 min**

If an athlete reaches Critical Drop Off before the squat session expires, they will alternate 2min holds of the Couch Stretch (L and R) and a Modified Pigeon Pose (L and R)

It goes with out saying that if you squat looks funky, your coach may tap you on the shoulder and let you know you are not ready for Speed Squats.

Be sure to stretch and roll out your legs after class.  They may not feel like much at the time, but these Speed Squats are potent.

*Each rack will get a timer to time each set.  An athlete’s first set should take less than 7sec.  If 5 reps take longer than 7 sec, reduce the amount of weight on the bar.

**We’re using the stop watches measure a Critical Drop Off (1 second for this workout), and manage neural fatigue.  So, if an athlete drops 1 full second from the first set to any subsequent set after that, they will discontinue the speed squat portion of this workout.

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