Just Fly Sports:
In training for vertical jump improvement, what are your thoughts on the frequency in which maximal jumps are performed? Is there a scenario where it would be beneficial to perform them every day? How do you think the amount of maximal efforts should change based on the focus of the mesocycle?
Roger:
For someone whose primary goal is a higher vertical leap, I’d have them jumping in some capacity on a daily basis. The best way to get good at anything is to practice it frequently, and jumping is no exception. In terms of volume, I would think that total jumping volume would be lower in GPP phases, while it would increase during SPP phases.
And as a quick aside, I would like to note that even for an athlete whose primary goal is something other than leaping ability, jumping provides a good strength stimulus and should be included heavily in GPP phases. When undertaken with sufficient volume, it may even be possible to have a lower body routine constructed entirely from various jumps, though I’m not sure I’d risk doing so. Either way, jumping = good for all speed and power athletes.
Just Fly Sports:
What are your thoughts on the concept of “work capacity” in athletes. What do you feel is the best way to approach specific work capacity from a power standpoint?
Roger:
Work capacity is everything. Higher work capacities lead to more quality work, which in turn leads to greater physical and neural adaptations, which culminates in better performance.
As for increasing work capacity, it doesn’t matter whether it’s from a perspective of power, speed, strength, or endurance. To increase capacity, all you have to do is introduce a workload, adapt to it, increase the workload by a little, adapt to it, and repeat until satisfied. The only real trick is staying patient and taking small enough jumps to allow the body to adapt fully before moving on.
Just Fly Sports:
I know you are a proponent of isometric exercises to establish a training base early in athletic development. Could you explain a little more about this concept?
Roger:
I love isometrics when working with beginners. Yes, they are boring for coach and athlete alike, but they really help drill proper position and muscle recruitment patterns while building strength in the stretch.
To get to the base of it, most new trainees are horribly uncoordinated and when they perform basic dynamic exercises their limbs go everywhere. Presses are shaky, squats are lopsided, lunges sway and tip. The trainee’s body is a mess. Combine this lack of coordination with an equal lack of strength and joint stability and you have a recipe for disaster.
To get around these issues, I use isometrics to build up muscle strength and joint integrity prior to introducing movement. Within an isometric, manipulating form becomes much easier, for both the coach and the athletes. If something is off, it can be corrected verbally or manually and the set can continue. Not only does this strengthen muscles, tendons, and ligaments, but it teaches the athlete to listen to cues as well.
Once the athlete has mastered the isometric hold positions and has built enough strength in their muscles to protect themselves during simple movements, we get on to real dynamic training.
About Roger:
“Roger “RJ” Nelsen is an athlete/coach/author/sport scientist whose primary interest is speed training both for team sports and for track and field. His best and most recent work is the book “Engineering an Athlete” which is a science based guide to building athletes in a practical and realistic manner.
In his own training, Roger has made significant improvements to his physique and abilities. Some of his best marks include: adding 55 lbs to his frame (170 lbs to 225 lbs @ 6’1″), taking his vertical leap from touching rim to dunking from a standstill, and adding 22″to his broad jump (8’8″to 10’6″and still going up). He has done 5 chin ups with 135 lbs around his waist, strict standing overhead pressed 110 lb DBs for 5, and has power cleaned 330 lbs. He has also had the pleasure of helping many athletes get closer to their sporting goals and many average Joes and Janes build a useful level of strength and fitness.”
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