T Nation

Bro's 150.5 cm Plate Jump

Pretty sick and freakish plate jump imo. You won’t find many guys plate jumping from a stand still 150.5Cm let alone higher then his chin!

His stats FYI:
5"5 @ 69Kg
Snatch: 97Kg
C&J: 125Kg (126Kg training)
FS: 142.5Kg
Vertical jump: 87Cm

He’s came 2nd 2-3yrs, 3rd 1-2years at the British Champs Juniors. This year will be his first Senior year.

Koing

That is insane.

wow 59 inches. that’s awesome

Very impressive!

holy fuck.

thats rediculous! whats his leg workout look like??

[quote]IronWarrior34 wrote:
thats rediculous! whats his leg workout look like?? [/quote]

He is an Olifter so he does Oly routines.

He does a very basic schedule but his technique is good and he use to do a lot more variety when he was starting out.

He has 7yrs OLift experience.

He basically does this:

A session
C&J 2reps x 5-6sets 80% of 1RM
Front Squat: 80% of 1RM x 6reps x 5sets or 130-135kg x 3reps x 5sets
Conditioning (BP, MP etc)
Snatch Pulls

B session
Snatch 3reps x 5-6sets 80% of 1RM
Back Squat: 80% of 1RM x 6reps x 5sets or 140kg x 3reps x 5-6sets
Clean Pulls

He doesn’t do any other leg exercise. His power output is soley from OLifts. He hasn’t done any assitance exericses in years.

He does a lot of pulls though.

He doesn’t do any plyometrics though. 87CM vertical jump though.

Koing

Not to take anything away from it, it is a pretty impressive accomplishment and he must have worked hard to get that strong, but I’m starting not to like box jumps as a performance indicator.

If you look at the height of his hips after he jumps but before he drives his knees up, it isn’t remarkably high. (Although it is high for his height.)

What is his normal standing vertical jump?

Just from watching videos online, it seems like people who do box jumps tend to not extend their hips fully upon take-off because they are focused on driving their knees up once they get in the air.

This incomplete hip extension means they are creating less force than they are capable of, and while it may not hurt their box jump height, it would negatively affect their vertical jump.

[quote]smallmike wrote:
Not to take anything away from it, it is a pretty impressive accomplishment and he must have worked hard to get that strong, but I’m starting not to like box jumps as a performance indicator.

If you look at the height of his hips after he jumps but before he drives his knees up, it isn’t remarkably high. (Although it is high for his height.)

What is his normal standing vertical jump?

Just from watching videos online, it seems like people who do box jumps tend to not extend their hips fully upon take-off because they are focused on driving their knees up once they get in the air.

This incomplete hip extension means they are creating less force than they are capable of, and while it may not hurt their box jump height, it would negatively affect their vertical jump.[/quote]

well it says vertical jump 87cm. Which would mean a 34.3 inch vertical jump (i just used google to figure that out haha) but yeah, 34 inches is impressive. Now it didn’t state whether it’s a standing or running vert jump, but I’m guessing standing. 34 inches is definaetly reasonable. Your thoughts?

Yeah, he can jump high. Looks very explosive. My issue is with box jumps (I don’t like them), not with Koing’s brother.

Question for Koing. I read you started training for the 110 hurdles, in addition to the Olympic lifting you already do. Where do you get to train/compete for these things? In the US, once you finish high school and college, there aren’t many opportunities to do track events.

[quote]smallmike wrote:
Yeah, he can jump high. Looks very explosive. My issue is with box jumps (I don’t like them), not with Koing’s brother.
[/quote]

I’m guilty of deep flexing on the box jumps as well (PR - 52 Inch Box Jump). There’s a point where it becomes more of an athletic accomplishment, then a true performance indicator (related to vertical jump). I have a 34-35" vertical as well, but I don’t think I could do the same 59" box jump as koing’s brother.

I don’t have my athletes do them but we do them with my weightlifting club so I just go as high as I can. It’s still damn athletic.

great jump, thats crazy. It shows what maximum strength alone can do

Not only am I impressed by the jump, but I’m also impressed with the patience it took to stack 4 feet of plates.

[quote]dl- wrote:
smallmike wrote:
Not to take anything away from it, it is a pretty impressive accomplishment and he must have worked hard to get that strong, but I’m starting not to like box jumps as a performance indicator.

If you look at the height of his hips after he jumps but before he drives his knees up, it isn’t remarkably high. (Although it is high for his height.)

What is his normal standing vertical jump?

Just from watching videos online, it seems like people who do box jumps tend to not extend their hips fully upon take-off because they are focused on driving their knees up once they get in the air.

This incomplete hip extension means they are creating less force than they are capable of, and while it may not hurt their box jump height, it would negatively affect their vertical jump.

well it says vertical jump 87cm. Which would mean a 34.3 inch vertical jump (i just used google to figure that out haha) but yeah, 34 inches is impressive. Now it didn’t state whether it’s a standing or running vert jump, but I’m guessing standing. 34 inches is definaetly reasonable. Your thoughts?[/quote]

Yeah it is just a plate jump.

I’d say a 34" jump @ 5"5 is impressive.

His vertical jump is from standing still. No run ups here.

Koing

[quote]smallmike wrote:
Yeah, he can jump high. Looks very explosive. My issue is with box jumps (I don’t like them), not with Koing’s brother.

Question for Koing. I read you started training for the 110 hurdles, in addition to the Olympic lifting you already do. Where do you get to train/compete for these things? In the US, once you finish high school and college, there aren’t many opportunities to do track events.[/quote]

I OLift at an Oly club and compete for the club. Lots of comps around the country.

I am training for 110M Hurdling at an Athletics club. I train with younger athletes in the 14-18 age range. The club is cool and let me train and the coach is receptive to OLifts and know I’m not just some random gym goer! Hopefully I’ll get to do some track meets.

Koing

[quote]digitalairair wrote:
great jump, thats crazy. It shows what maximum strength alone can do[/quote]

Well I wouldn’t say maximum strength. He has OLifted for about 7yrs also. He is strong but not massively strong, but he is strong.

I think the OLifts has built the power. But he is also a natural athlete with speed and power.

Koing

still he is strong as hell

[quote]digitalairair wrote:
still he is strong as hell[/quote]

I suppose he is strong.

FS: 142.5kg
MP: 70KG @69Kg
BP: 97Kg strict pause

I don’t think he has ever 1RM DL though but it wouldn’t be massive. Probably 150-160Kg at best?

Koing

for a 150lber. the 2x BW front squat is good

[quote]dl- wrote:
for a 150lber. the 2x BW front squat is good[/quote]

I think 2x BW front squat at any given bodyweight ATG is rock solid!

Koign