Athletic Training for Weightlifter Part 6 – Jumps
In weightlifting, everything is focused on the maximum and high-speed strength of an athlete. Those two types of strength are related and are elementary for moving heavy loads.
Therefore, a lot of weightlifters integrate plyometric exercises in their training routine and are trying to improve their ability to jump.
Those who frequently watch training videos on All Things Gym are aware that even the heavyweights within the worlds elite, are capeable to perform explosive jumps onto high objects.
Some people still think that the ability to perform high jumps is not trainable, either you have it or you don’t. Well, genetic factors do play a role but are not so decisive as some trainers and athletes think. With an effective and good structured training, you can compensate for disadvantages. Specific training of your jump strength leads to an athletic all over improvement as no other training method.
Plyometric exercises are based on the fact, that concentric muscle contractions are stronger when following on an eccentric one. The ability to jump so as the explosive strength increases, when exposed specifically to this stimuli. An easy explanation would be the comparison of the muscle to an elastic band under tension. It produces a lot of energy as soon as the tension releases and it can go back into place.
There are plenty of options to complement your barbell training, with some additional training to increase your jump power.
E.g, you can start your warm up with a few jumps on to a box and increase the height step by step. The goal is to perform every jump as dynamic and explosive as possible while landing soft and cushion the landing. Another option is jumping squats where you have your hands or a barbell behind your neck. The athlete squats without losing tension and then jumps as explosive as possible. He just lands back in the squat position to perform the next repetition. For jumps downwards, you should warm up properly. You jump as explosive as possible, from a 40-120 cm high box up, using both feet. You can use the arms as support.
Jump power training is not time intense but has a big impact on the weightlifting performance. Therefore, it is recommended to integrate it into your regular training routine. Different option and jump variations are to be found on social media platforms as German Weightlifting or from time to time on Max Lang’s channel.
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