For integrating the program with your existing exercises keep this in mind:
- Lifting upper body:
It is fine to lift upper body 2X week. The day after or the day before major leg days are best. You don’t want add extra days to your leg days because your body may be depleted of energy sources to begin a proper recovery. The Jump Manual includes a fairly light upper and core day and you may add whichever exercises you want. Unless you are getting MASSIVE the increases in strength will help your vertical. I would recommend using the “strength and explosion sets” as a guideline for your upper body and core exercises as well.
- Playing basketball, or other sports at the same time:
Light to moderate activity once each day is not going to interfere with your recovery and progress, as long as you are following the nutrition principles in The Jump Manual. REMEMBER: It is ok if you add rest days into your workout to make room for game days or if you are still sore from prior workouts. I would try and give yourself at least 48 hours of recovery time, with no high intensity lifting or playing, before game days. The best times to play intense games for recreation are going to be the day before a workout, or at least 24 hours after the workout.
Listen to your body, and if you are feeling sluggish, add a rest day, it will not hurt your progress BUT overtraining will hurt your progress. The underlying principles here are first that you have enough energy to train at ME (max effort) and second that your body has enough energy to recover and build.
3. Endurance Training and Integration
A great benefit of becoming stronger and more explosive is that in addition to jumping higher, you will be able to sustain lower jumps more times without fatigue. This will help your endurance for the more intense portions of your sport.
I would recommend that any endurance training, other than scrimmaging or practice be swimming, elliptical, stair climber machine, or cycling. I recommend this over jogging because it will reduce impact on your knees and help you avoid injury.
Best time to train endurance is the day before, or 24 hours after your major workouts. Training endurance before a workout will exhaust your muscles before you have a chance to train them for explosion. Training directly afterwards could keep you from getting a proper recovery.
I hope this helps you to structure your workouts. If you have further questions let me know and I will get back to you ASAP.
4. In season training.
You can continue to make improvements on your vertical year round as long as you integrate correctly with your performance, practice, and necessary recovery periods. The most important is that you are giving priority to your performance schedule and providing flexibility so that you are ready to perform your best on game time.
- I usually recommend 1 weight day and 1 plyo day per week, as prescribed in the Jump Manual. Most off day exercises are going to be taken care off by practices etc. It’s not a problem if you miss a day or skip a day because practice is too intense or to make sure you are physically prepared for a game.
- Listen to your body. If practices are intense and you have a lifting regime for practice try and integrate the strength exercises into your current plan as well as the plyos. If you are feeling sluggish it’s a good sign that you need to cut some activity in your schedule and make room for a greater recovery. Nutrition is also very important.
- The key here is that you are maintaining strength gains, and transferring them into speed incrementally during the seasons so as not to interfere with current activity level.
In conclusion the most important aspect here is that you are making increases in your athletic abilities without interfering with your performances OR overtraining.
If you need more direction on this or have specifics to share and would like more detailed feedback please email me with the necessary info.
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