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    Lateral step, stick, concentric jump


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    Lateral step straight to explosive concentric jump

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    Rapid response to sprint.

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    Those one legged lateral box jumps are pretty impressive. Never thought of jumping sideways at all let alone like that.

    Do you walk down the boxes on the other jumps for a specific purpose? Was wonder bc doing some box jumps yesterday had me thinking about impact on my knees coming off the box.

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    Quote Originally Posted by rob112 View Post
    Those one legged lateral box jumps are pretty impressive. Never thought of jumping sideways at all let alone like that.

    Do you walk down the boxes on the other jumps for a specific purpose? Was wonder bc doing some box jumps yesterday had me thinking about impact on my knees coming off the box.

    Sent from my iPhone using Am.com
    I step down for that exact reason, the impact of jumping off a box is a tremendous force upon the knees and ankles, and unless you are using it as a reactive training (in which case you wouldn't drop for higher than 12-18", and would keep the volume to 3-4 total touches) can result in knee or ankle injuries. The most common is achilles tendon ruptures, which is starting to be a trend in crossfit injury.
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    Quote Originally Posted by ZiR RED

    I step down for that exact reason, the impact of jumping off a box is a tremendous force upon the knees and ankles, and unless you are using it as a reactive training (in which case you wouldn't drop for higher than 12-18", and would keep the volume to 3-4 total touches) can result in knee or ankle injuries. The most common is achilles tendon ruptures, which is starting to be a trend in crossfit injury.
    Hmm...I am gonna start stepping down. Thank you sir

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    Today was all linear speed work. We started off with correctives and activations.
    We then did a few sets of band resisted hip pull through horizontal jumps (below).
    We moved on to do 3 x 3 single leg depth jump, stick, single leg horizontal jump (not recorded)
    We progressed into 3 x 3 single leg depth jump and react with a single leg horizontal jump (not recorded)
    We then did 3 x 3 single leg depth box jumps 6 to 12" (video)
    We then did 3 x 3 single leg depth jump and double leg box jump medley (video)
    We moved to the track to do some linear rapid response 2 x 10'
    We progressed into 3 x 5' linear rapid response with a 10 yard sprint at the end (video)
    And we finished the day off with 5 x 40 yards with full recovery.

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    Single leg depth box jumps

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    Single to double leg depth-box jump medley.

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    Rapid response react sprint

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    Warming up for the olympic clean on monday.

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    Hip extension dynamic power

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    Pretty fatigued toward the end of today's lateral speed and first step quickness workout. here are a few drills we did at the end that I managed to get on tape. Moving damn slow........
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    Another...even slower now.

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    Concentric only dynamic effort good mornings. I'm in a speed development phase at the present, and training my lower body 3-5 times a week. Taking out the negative portion of certain lifts really helps with increasing the frequency.

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    Clean pulls at about 265 lbs. I would appreciate some feedback from experienced olympic lifters. I think I'm hitting the third pull too early in the first repetition. I also need to keep my chin level.

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    Quote Originally Posted by ZiR RED View Post
    Clean pulls at about 265 lbs. I would appreciate some feedback from experienced olympic lifters. I think I'm hitting the third pull too early in the first repetition. I also need to keep my chin level.

    Hey Jason,

    Your pulls look pretty good. Although many teach that you should be hitting around your pelvic region for the last pull, I've always hit a bit lower. It will become an issue if you aren't finishing your pull, and hitting lower on your quad. However, if you are finishing your pull and getting full extension from your hips, it may just be how you are most comfortable. You can try to keep your shoulders over the bar as best you can until the very last second before your last pull. With respect to your eyes, it would be best to keep them straight ahead (like you said). This really becomes an issue when standing up out of the hole in both the clean and snatch, and in the jerk phase. If your head is down, everything will end up going forward.
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    Quote Originally Posted by ZiR RED View Post
    Concentric only dynamic effort good mornings. I'm in a speed development phase at the present, and training my lower body 3-5 times a week. Taking out the negative portion of certain lifts really helps with increasing the frequency.

    Definitely agree regarding taking the eccentric portion out to allow for increased training frequency. I enjoy these vids -keep 'em coming.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Here is a smorgeshboard from teh last few days. I was out of town since thursday at a conference in greenville sc. Figures the only time it ever snows in south carolina I am there.

    Any how, full clean at 245, about 95% my most recent max:

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    Unilateral concentric only deadlift. These are awesome, and I think you'll notice extra gluteal activation while doing them.

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    Some lateral plyometric work. This was the 4th part in the series. The first 2 parts were just working on reaction landing..sticking quietly with good knee tracking and minimal flexion. Part 3 was from a lower box. Here is part 4:

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    Quote Originally Posted by ZiR RED View Post
    Here is a smorgeshboard from teh last few days. I was out of town since thursday at a conference in greenville sc. Figures the only time it ever snows in south carolina I am there.

    Any how, full clean at 245, about 95% my most recent max:

    YouTube Link: http://www.youtube.com/watch?v=xtB9h78YHnU
    We caught that snow here in NC too. Figures it would be you that brought it down here....
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    Subbed, will YouTube sub later too
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Reactive effort RFE split squat, 3 x 3 @ 80lbs. Great to build unilateral rate of force development and coordination.

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    Part 2 of Thursday's linear plyometric series:

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    Part 3. I had to do two extra runs through just to get a good video. In the first a girl walked in front of the camera. In the second an old man wandered into my way and almost caught a shoulder. Here is the extra set, though fatigued, free from interference. To see the old man or girl takes which were more explosive go right to my youtube channel:

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    There's a lot on my youtube channel that I've been a bit too busy to post into the forum.

    Here are two video's from a workout yesterday at Just Performance Fitness in Plainfield CT. http://justperformancefitness.com/

    Hoisted the 215 lbs stone for 2 reps. This is a huge improvement over December when I struggled with the 195 for two. Body weight has not changed, stays around 195.

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    Zercher Yolk walk with 405 lbs. If you've never done these, they are brutal. Forget breathing. I would have made the 50 ft without the drop if I had set the bar a little lower for more ground clearance.



    If you've never done this type of training before, and you have access to it..I highly suggest giving it a go. I'll be posting more video's Friday or Saturday the next time I do strong training.

    Jason Cholewa, Ph.D., CSCS
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    That's so cool! Any tips for how to hold for Zercher movements and not have it affect your grip strength the rest of the training session? That was my experience, anyway.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's so cool! Any tips for how to hold for Zercher movements and not have it affect your grip strength the rest of the training session? That was my experience, anyway.
    My experience as well. Takes a toll on my elbow flexors.
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    Quote Originally Posted by ZiR RED View Post

    My experience as well. Takes a toll on my elbow flexors.
    Looks like we just have to get a little tougher.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Those look awful.
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    I can't wait for my gym to expand June 1st. We'll have more room inside for indoor circuits, and we'll be getting in a yoke or 2.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    This really doesn't have much to do with training, but it was pretty fun!

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    And this one hurt...when the tree snapped in air and fell on me!

  

  
 

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