T Nation

Programming Jumps to Chinup Bar


#1

Hello,

New poster. I couldn’t find this answer, so it led me to signing up.

Trying to train for squat speed/power. Jumping to a bar 12" from extended fingertips is difficult and metabolically taxing after a few attempts.

Would this be a good exercise (good time investment/relatively low impact exercise) to train speed/RFD/vertical jump? It seems pretty easily measurable, so it could be programmed…but if you’d use it…how would you scale it? Reps or height?

Thanks for your input!


#2

Question… how old are you? All so what is your BW?


#3

Thanks for your help.

45, 5’10", 205#

Reps are pretty hard work at 205, they come a lot easier at 185#.


#4

Dropping 20 pounds should be equally easy as repping pullups.


#5

Ha, ha!

No doubt! You’re right. Proper bodyweight has a whole host of benefits.

Although, to be clear, the goal is not to rep pull-ups, but train the jump and rate of force development.

Thanks!


#6

Wendler and DeFranco have said to do 3 sets of 5 jumps, or 5 sets of 3 jumps, twice per week, in different articles or routines.

Louie Simmons says 40 total jumps, twice per week.

Eric Bach says 18-24 (4sets of 4 to 6 jumps)jumps in a T-Nation article.

They are talking about broad jumps for the low reps and box jumps for the higher reps. I don’t know much about jumping to the chin up bar though. How hard is it on your shoulders? Maybe I’m a puss, but I think 40 “dynamic hangs” might pull my arms off.

I did lots of jumps last summer when I was doing a Wendler 5/3/1 sort of routine. Most of the time I jumped up on to a box, or did broad jumps. Or hops 1-2 forward, then up onto the box.

As far as progression, maybe start with 15 or 20 jumps, and work up to 40 over 3 weeks. Then increase height, start back at 15 and work up again.


#7

Just curious Op…are you training your legs?


#8

Thanks for the info Flats!

You’re probably right about the “dynamic hangs” it is a little rough on the shoulders, so I may transition those to broad jumps. I just like the chin bar because it’s a measurable go/no-go target.

I don’t like jumping on a box


#9

Sure! I train mostly big lifts. I haven’t done much speed work and I’m trying to figure out how incorporate some speed work into my program, wondering if this will work?


#10

There is some solid advice in here.

I can only add- what has worked and hurt me.

basically I have a fake knee- (damaged)
currently I can only program jumps 1x or 2x month
prior to that
I had great success with a few things
now im a smallish guy - and at 45 Im kinda broken
did ALOT of this kind of work - in college and post college
and it helped me develop lots of power and yes explosive power.
later - mid to late thirties - it helped me allot on squat deadlift day

potentiation - believe is the science behind it.

using jumps on a squat or deadlift day
( or cleans etc )
in this order- what gave me the most with the least impact negatively
continuous broad jump
kneeling jumps
seated box jumps
trap bar jumps

continuous broad jumps- had the best results
great for power
Brian Alrushe ( he posts here as Alpha)


this whole video is great for warm up
crawls especially- another day.
basically- he does some kind of jump every time he squats or pulls.

kneeling jumps
defranco has some vids on these


louis simmons has spoke about these.

this is a GREAT video.
Louis is at his best in non sequitors- my 2 cents.
his comments are always gold- and you have to really piece together allot of what he says - like doing movements for time.
what I mean by piece it together -is he is so smart - its hard to follow
classic eastern block stuff.

another take

these kneeling jumps-
into snatch
into clean
straight jump
build ALOT of power
but you cant do many
or too frequently.
3x3 or 3x5 at bw.

I did these in college first saw them over seas- in the USSR
then we did metric shit tons of them at the OTC in colorado

last - seated box jumps-
this vid is great- Matt Vincent breaks it down in plain english for meat heads.

trap bar jumps- did these for a year or two - at every dead lift session
great way to warm up.

all of this jumping is hard on old farts.
and hard on the knees-
3x3 or 3x5 1x or 2x weekly at bw
then figure out loading- reps or that you have to back off.

sorry for the novel.

edit- my apologies for the videos
tried to share them via youtube at specific times.
all in all they are great - sorry that you may have to watch the entire vid.


#11

“in this order- what gave me the most with the least impact negatively”

Thanks for the thoughts and links, finding an explosive rep/loading scheme that’ll keep an older lifter active without being too hard on the body

This is great advice.

I appreciate your thoughts.