T Nation

My New Routine (Jump Improvement)


#1

Monday:
-Squat - 4x4 (90kg)
-RDL - 4x4 (60kg)
-Speed Squat - 5x2 (45%)
-Jump Squat - 3x8 (15kg)


-Max-height Jumps 4x8
-S/L Hypers 4x6
-Step-ups 4x10
-S/L Calf Jumps 4x8
-Cable Shin Flex
-Burnouts w/Jumpsoles

Tuesday:
-Inward Rotations(cable)
-Bench - 3x10 (40kg)
-Military - 3x10(30kg)
-Bicep Curl 3x10(12.5kg)
-Tricep curl 3x10(10kg)
-Arnold Press 3x10(12.5kg)
-Pull Ups 4x6


-Hanging Leg Raises 6x8
-Incline Oblique Crunch 6x8
-Cable Swiss Ball Crunch 6x8
-Janda Situp Variation 3x20
-Isometric Bridges 70secs

Wednesday:
-Max-height Jumps 4x8
-S/L Hypers 4x6
-Step-ups 4x10
-S/L Calf Jumps 4x8
-Cable Shin Flex
-Burnouts w/Jumpsoles
-Depth Jumps 3x10 (50cm)


-Hanging Leg Raises 6x8
-Incline Oblique Crunch 6x8
-Cable Swiss Ball Crunch 6x8
-Janda Situp Variation 3x20
-Isometric Bridges 70secs

Thursday:
-Outward Rotations(cable)
-Bench - 3x10 (40kg)
-Military - 3x10(30kg)
-Bicep Curl 3x10(12.5kg)
-Tricep curl 3x10(10kg)
-Arnold Press 3x10(12.5kg)
-Pull Ups 4x6


-Hanging Leg Raises 6x8
-Incline Oblique Crunch 6x8
-Cable Swiss Ball Crunch 6x8
-Janda Situp Variation 3x20
-Isometric Bridges 70secs

Friday:
-Squat - 4x4 (90kg)
-Bulgarian squat iso-contrast - 3x5/side (5sec iso. hold)


-Max-height Jumps 4x8
-S/L Hypers 4x6
-Step-ups 4x10
-S/L Calf Jumps 4x8
-Cable Shin Flex
-Burnouts w/Jumpsoles
-Depth Jumps 3x10 (50cm)


Goals:
Increased Vertical leap(duh)
Maintain abs
Upperbody hypertrophy

My main volleyball training day is Wednesday. Thats why the workload is easier.

Any notes/comments/suggestions appreciated. Thanks


#2

A couple of questions. Do you do the exercises on both sides of the dotted lines on each day? If so, that is definitly too much volume. On your upper body days, you have no back work. Your lats and upper back are even more important for your volleyball swing than your chest is. I'm not saying not to work the chest, but you also want to do plenty of back work. I would also think about adding in some explosive upper body work. Plyo pushups, speed bench, push press and overspeed chins are all great options for improving your upper body power.

Also, although I reccommend plyometric work, it has to be structured properly or you will not reap the proper performance benefits from it. I would definitly NOT just throw in depth jumps at the end of your workout like you have. I can help you set-up the plyometric stuff a little better if you'd like.

Just wonderings, where do you play? Are you a HS or collegiate player? I play in college myself so I'm curious.


#3

I play college too but my main interest is my team. I'm semi-pro now and we are looking to enter European competition next year and become pro. I am captain and a setter. I have a
328cm block jump
331cm spike jump

I am doing strength first for upper body before power because i have a large strength deficit. My max bench for 3x10 is 40kg! then once that is achieved i will work on power. I am aiming for a 345cm block jump.

I would appreciate if you could organise my plyos better. And yes, i do the ones below the line on that day too.


#4

Sounds awesome. I play collegiate ball here in the state's as a rightside hitter. My goal is to compete semi-pro in doubles beach outdoors when I graduate.

A quick note on your upper body, 3 x 10 would generally be considered to be duration work. You would build your max strength up more efficiently using 3 x 5 or 5 x 3 with heavier weights. You might want to think about doing one of your upper days 3 x 10 and one with 3 x 5 or 5 x 3, that will help build endurance and strength and help you build a good base for power work.

Here's how I would change your leg work if I were you:

Monday:
-Squat - 4x4 (90kg)
-RDL - 4x4 (60kg)
-Speed Squat - 5x2 (45%)
-Jump Squat - 3x8 (15kg)

That looks fine... just leave out everything below the dotted line. Go heavy on the squats and RDL's and keep the speed and jump squats explosive.

Wednesday:
-Step-ups 4x10
-S/L Calf Jumps 4x8
-Cable Shin Flex


-Hanging Leg Raises 6x8
-Incline Oblique Crunch 6x8
-Cable Swiss Ball Crunch 6x8
-Janda Situp Variation 3x20
-Isometric Bridges 70secs

Since you are getting plenty of jumping work at practice (I'd imagine) cut down on the volume here. Maybe leave the S/L hypers if you think you still need a little more volume.

Then I would make Friday your plyometrics day. It is going to seem too easy but with plyometrics, less is usually more.

Friday
Drop Landings N x 10
Depth Jumps N x 10

Do these in complex fashion. This means you do one set of 10 Drop Landings, rest for 2 minutes, do a set of 10 Depth Jumps, rest for 2 minutes and repeat. Here is how you should find the height for your boxes. For Drop Landings, you start with a box whose height is your max standing vertical (so if your standing reach is say, 250cm, then start with a box about 78cm). Perform one drop landing and see how your landing is. If you can easily absorb the impact, meaning the landing is quiet and your heels don't hit the floor, increase the height of the box until you are at the highest you can go while still absorbing the landing properly. For depth jumps, you want to choose the highest box that still allows you to touch as high as your maximum standing vertical. For boxes of low height (20cm-35cm or so), your jump should even be higher. If your vertical on the depth jump is more than 4 or 5cm's lower than your standing vert, the box is definitly too high. The number of sets you do for these should be regulated by your performance. When the height of your depth jumps has degraded by 6-8 cms, you should stop. I would expect this to be around your 4th set or so. For instance, it might be like this:

Complex 1
Drop Landings x 10
Depth Jumps x 10 (average touch ~327cm)

Complex 2
Drop Landings x 10
Depth Jumps x 10 (average touch ~328cm)

Complex 3
Drop Landings x 10
Depth Jumps x 10 (average touch ~324cm)

Complex 4
Drop Landings x 10
Depth Jumps x 10 (average touch ~ 320cm)

At this point you know you are finished.

Note: I'm assuming you don't participate in anything high intensity on the weekends. If you do, you want to cut down some volume on the plyometrics (maybe only go until you drop off 5-6cm).


#5

Damn if that doesn't look pretty good!

Only input is that if I were you I'd do some more back work... also dumbbell swings may add to your vertical leap training.

Little trick i learned from joe defranco... look into it (google his name)