Athletic Training for Weightlifter Part 6 – Jumps

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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.

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Plyometrische Übungen haben zur Grundlage, dass eine konzentrische Muskelkontraktion bedeutend kräftiger ist, wenn sie auf eine exzentrische folgt. Die Sprung- und Explosivkraft erhöht sich, wenn die Muskulatur gezielt diesem Reiz ausgesetzt wird. Vereinfacht kann man sich den Muskel als ein gespanntes Gummiband vorstellen, dass eine enorme Energie entfaltet sobald man die Spannung löst und es sich wieder zusammenziehen kann.

Es gibt eine Vielzahl an Möglichkeiten das Hanteltraining mit Sprungkrafttraining zu ergänzen. So können beispielsweise zum Aufwärmen ein paar leichte Sprünge auf eine Box absolviert werden. Anschließend erhöht man schrittweise die Box, konzentriert sich auf jeden einzelnen Sprung und versucht so dynamisch und explosiv wie möglich zu springen und dabei auch weich auf der Box zu landen und den Sprung abzufedern.

Eine weitere Möglichkeit sind sogenannte Jump Squats, bei denen die Hände entweder hinter dem Kopf verschränkt werden oder eine Hantel im Nacken halten. Der Sportler geht in die Hocke ohne dabei die Spannung zu verlieren und springt anschließend explosiv und so hoch wie möglich nach oben und landet wieder in der Hocke, um direkt die nächste Wiederholung durchzuführen.

Für sogenannte Tiefensprünge sollte man sich vorher gut aufwärmen. Man stellt sich auf einen 40-120 cm hohen Kasten bzw. festen Gegenstand, nun springt man mit beiden Beinen vom Kasten auf den Boden, um direkt so explosiv wie möglich in die Höhe zu springen. Die Arme dürfen als Unterstützung verwendet werden.

Sprungkrafttraining kostet nicht sonderlich viel Zeit und hat einen großen Effekt auf die Leistungsfähigkeit von Gewichthebern, daher lohnt es sich nicht nur gelegentlich, sondern regelmäßig Sprünge in sein Training mit einzubauen. Weitere Möglichkeiten und Sprungvariationen findet man auf den bekannten Plattformen und auf den Social Media Plattformen von German Weightlifting  oder auch gelegentlich bei Max Lang.

Social Links German Weightlifting

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Social Links Max Lang

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ABOUT THE AUTHOR

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Isa

Crossfit and weightlifting athlete

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