Weight Lifting Session for Fun

OK, so here is the lifting session I have been doing about twice a week for my legs and jumping power. I fit my training in between my personal training clients, so I do it fast with as little rest as I can cope with. The lifting I will complete with in about 40 min max. For warm-up I do 2000m rowing or 10 min X-trainer, also 1 min petella (knee cap) massage each leg. Due to my weight lifting shoes being lost in the post to Norway (very upset as they were signed by Steve Smith, UK high jump record holder), I only use regular trainers and no wrist straps. My goal is to clean 100+ kg before I am 30 yrs old at the end of August 2009. Then my session, at 75 kg body weight, is:

Barbell complex 20 kg 1 set of 10 reps
Over head full squat 20 kg 1 x 10

Clean:
60 kg 1 x 8
80 kg 1 x 4
85 kg 1 x 3
95 kg 1 x 2

Full Squat (fast acceleration all the way up)
40 kg 1 x 10
60 kg 1 x 10
80 kg 1 x 10

90º Squat
100 kg 1 x 10
120 kg 1 x 10

Full Squat Wide Stance (fast acceleration all the way up)
60 kg 1 x 10
40 kg 1 x 10

Calf Raises From Step (fast and full range – 30 sec rest)
60 kg 1 x 20
80 kg 1 x 20
100 kg 1 x 20
80 kg 1 x 20
60 kg 1 x 20

15 min X-Trainer + Physio Ball sit-ups 10 kg x 100 reps

High Jump – Drills

Some interesting drills for high jumpers. To see all the videos and contact the coach, go to:

http://www.youtube.com/user/jumpscoachk

2008 Olympics, Mens High Jump

Best of the best, with 2.42 attempt. Also a quick shot of my old coach Fuzz sporting fashionable facial hair….

Jesus Depena High Jump Presentations

Jesus has done a lot of biomechanical analysis in different areas. But his work on high jumping is of great interest too me. All of his presentations can be found HERE on his page at Indiana University

The presentations below clearly explain the underlying principles of the ‘Flop’ technique. This is a valuable resource for any coach or athlete eager to gain a deeper understanding of the event. With this understanding, your training and preparation can be improved. There are still many unknown factors in the high jump, but I would strongly recommend focusing your training on factors that have a solid base in reality and are backed up by research and rigorous logic. Not to do so is to presumably rely on miraculous intervention in order to jump high. I have never seen a miracle, but good luck too you if you have

Current high jumping technique (3.3 MB) <— This is a zipped collection of files

Historical evolution of high jumping technique (4.3 MB) <— This is a Powerpoint file

Run-up speed vs vertical speed of jump

Some data from Jesus Depena’s 1995 report, combined with some of his data from women too, for you to look at below. This shows the relationship between the speed of approach runing and the vertical velolcity produced in the jump. The male jumps at the top end exceed 2.40 meters in the actual hight jumped. To simply calculate the speed of your approach, work out a measured run-up using my ‘RUN-UP CLACULATOR‘ that will give you the length of the curved part of the run. Then film some jumps and count the frames between the foot strike’s at the start of the curve and the take-off. This will give you a time in seconds relative to the filming speed, e.g 24 frames per second: 36 frames = 1.5 sec, on a 9m curve = 6m per sec runing speed. Over 4.2 m/s vertical velocity is required for top male high jumpers producing 1.20m + of vertical jump, this requies a run-up speed of around 7 – 8 m/s.

Jesus see’s everything

Jesus Depena is the God of high jump research. You can find his interests at:

http://www.indiana.edu/~sportbm/research.html

I highly recommend his 1995 paper for the USA Track and Field science project. It’s a cracking read!

Here are some videos from his site. These movies were obtained from a high-speed videotape taken during the 1988 International Golden High Jump Gala competition in Genk, Belgium by Dr. Bart Van Gheluwe. Depena was first made aware of this pronation problem after discussion with my old trainer Mike Dolby in the late 1980’s. After seeing the videos like these he went on to define the biomechanical problem and to describe the forces and movement angles involved in take-off. Thank you very much Jesus, you are a good man.

High Jump Pictures

Here are a few pictures of subject’s I’m researching now. Enjoy!

Planning Training for the High Jump by Dan Pfaff

Planning Training for the High Jump by Dan Pfaff from mike young on Vimeo.

High Jump Run-Up Calculation

DOWNLOAD EXCEL FILE CALCULATOR $10

How to calculate a curved 8 stride high jump run-up for the flop technique.
1 Curve length
2 Take-off position
3 Take-off angle
Are all important in a good run-up. This video shows how to measure the average curve thength. Then using the calculation programme the correct dimensions can be measure and marked out.

VIDEO DOWNLOAD 15 Mb

Using the Excel file change the numbers in the red boxes. Use the technique in the video to measure straight and curve length. A good take-off angle is 30 – 35 degrees, below 30 increases the risk of medial ankle injury. The take-off position depends on run-up speed and the bar height. Higher speeds (7.5 m/s +) and bars (2.20m +) require a take-off position over 1m out from the bar (position ‘y’)and less than 30cm from the end of the bar (position ‘x’). Junior jumpers should practice jumping from approx. x = 0,35m y = 0, 70m. This position should be decided by a high jump coach or using video analysis.

The resulting figures are the measurement where the run-up markers should be placed to visually guide the athlete through the predetermined and practiced run-up.

Get up and get going baby!

Big Ron shows how to get yourself up for it. Forget the weight, forget the size of the man. Listen to how he talks himself into this maximal exercise. All jumpers and explosive athlete can learn from this positive self talk. Lightweight indeed!