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Default Olympic lifting for a higher vertical jump
by MVP 03-09-2012, 02:10 AM

Olympic Weightlifting for a Higher Vertical Jump

Olympic weightlifting is one of the most effective methods you can use for increasing your vertical jump.

The picture below, of elite Olympic lifter Pyrrohs Dimas, shows exactly how powerful of a method Olympic lifting is if your goal is to jump through the roof:

Olympic weightlifting will improve your vertical jump

Olympic weightlifting will improve your vertical jump

But don’t just take my word for it, because the science shows that Olympic weightlifting definitely improves your vertical jump as well.
So why exactly is Olympic weightlifting so powerful for improving your vertical jump?

Well, there are a few reasons…

One, the lifts involve full extension of the body, just like the vertical jump.

Two, the lifts force you to be explosive, otherwise you won’t be able to move the bar off the ground.

Three, the way that most good Olympic weightlifting programs are setup are conducive to developing power.

The first 2 points are quite obvious when looking at the movements. But the 3rd point deserves more explanation…

A lot of trainers and athletes have the mentality that effective training only happens if you’re absolutely toasted after your workout, gasping for air, and ideally, unable to walk up stairs without looking like a 90 year old.

This is a dangerously flawed mentality, especially if your goal is to develop your explosive power.

Here’s why…

All movements are reliant on the energy systems of the body.

There are 3 energy systems: aerobic, anaerobic lactic and anaerobic alactic.

It’s the last system – the anaerobic alactic system – that is responsible for explosive movements.

Although it is the most powerful energy system, it fatigues quickly, giving you no more than 12-15 seconds of power.

In fact, power output starts to drop off after about 7-10 seconds.

Plus, it takes anywhere from 6-10 times the amount of time for the anaerobic alactic system to recover.

This means that for a set lasting 10 seconds, you need at least 60 seconds rest, but ideally around 2 minutes, because you want to ensure you’re fully recovered and fresh for the next set.

But if you’re training for explosive power, you want each and every set to count and be at full output. This is how you force your nervous system to improve its ability to rapidly develop force, by training at full output, not a submaximal level.

Anything less will be training your body for less than full output, which will limit your explosive power production.

So when you’re doing exercises, if the set lasts over 15 seconds, you start to tap into the other energy systems.

Worse, if your rest period is too short and you don’t fully recover, you won’t be able to generate full force because you’ll still be fatigued.

Even if you don’t necessarily feel fatigued, your nervous system needs more rest than your muscles, which is why I recommend you rest more than you might need, to ensure you’re fully recovered.

Now, if you’re following a program that was designed by someone with the “go hard or go home” mentality, you’ll be doing long sets with short rest, because these are the most “intense”.

But just because they’re hard, doesn’t mean they’re effective. For the goal of developing explosive power, this is the exact opposite of what you need to be doing.
That’s exactly why following an Olympic weightlifting program is great for developing explosive power.

Years of research and training athletes for competition has shown coaches and athletes alike the best methods for increasing the amount of weight you can Snatch and Clean and Jerk.

Not to mention the fact that these are highly technical exercises that requires focus to execute properly. Fatigue ruins this focus and can result in poor form, even if you know proper technique.

Also, these programs include sets with low #’s of reps and lots of rest – exactly what the doctor ordered if you want to develop explosive power and your vertical jump.

So take this into consideration and think about what your program is doing – is it training your endurance or your power?

If it’s training endurance, shorten the sets and lengthen the rest.

And if you want to learn how to execute these exercises properly, look no further than the Olympic Weightlifting Mastery Course.

Source: Quickly Master Olympic Lifting for Explosive Power and Speed
Personal Trainer- ACE, NASM AFPA; Nutrition Consultant- AFPA

"I can do all things through Christ which strengtheneth me." - Philippians 4:13"
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