Jump Higher With This Workout: Absolute Strength Training

Summary

In this comprehensive workout video, the trainer shares an 'absolute strength' training cycle focusing on heavy lifting with 1-3 rep sets, contrasting with 'max strength' cycles using 4-7 reps. The session includes exercises like hex bar jumps, half squats, and calf raises, emphasizing the importance of isometrics for injury prevention. The trainer discusses the fine line between pushing limits for elite performance and avoiding injury, highlighting the need for careful exercise selection and dosage.

Takeaways

• 💪 The video includes every set and rep of the workout, allowing viewers to follow along and replicate it.
• 🧘 Isometrics are crucial for injury prevention and should be done daily, especially for those with a history of knee or tendon pain.
• 🏋️ The current training cycle is called 'absolute strength,' focusing on 1-3 rep maxes, which is different from max strength training (4-7 reps).
• 🚀 Power exercises, like hex bar jumps, are included in every training cycle, with varying volumes depending on the cycle.
• 🔄 The trainer uses undulating periodization, which involves focusing on a specific quality like max strength while still incorporating other types of exercises.
• 🦵 Half squats are featured prominently in the workout as they mimic the joint angle used in a two-foot jump and are effective for improving vertical jumps.
• 📈 The trainer enjoys heavy lifting, and the half squats have been loaded up to 405 lbs, showing significant progress.
• ⚖️ Balancing the line between adaptation and injury is critical; pushing limits without crossing into injury is key to elite performance.
• 👟 Calf raises are included in the workout, emphasizing the importance of training ankle extension for two-foot jumps.
• 📚 The trainer references a passage from a book that highlights the fine line between injury and adaptation in athletic training.

Q & A

What is the main purpose of the video?

The main purpose of the video is to provide a complete workout routine that viewers can follow along with, including every set and rep, for the purpose of strength training and potentially improving jump performance.

What is the significance of isometrics in the workout routine mentioned in the video?

Isometrics are emphasized as an important daily practice before the workout for preventative measures and to address issues like knee pain or tendon pain, suggesting their role in injury prevention and rehabilitation.

What is the difference between 'absolute strength' and 'max strength' training cycles as described in the video?

In 'absolute strength' training, the focus is on one to three reps, aiming to increase the maximum weight lifted. In contrast, 'max strength' training involves four to seven reps, which may not be as heavy but still aims to increase overall strength.

Why does the speaker prefer the 'absolute strength' training cycle?

The speaker prefers the 'absolute strength' training cycle because they enjoy lifting heavy weights and dislike cardiovascular activities that are stressful.

What is the role of power exercises in the training cycle mentioned in the video?

Power exercises are included in the training cycle regardless of the type, but the volume may vary depending on the cycle. They are essential for building explosive power, which is beneficial for activities like jumping.

What is undulating periodization and how does it differ from traditional block periodization?

Undulating periodization is a training approach where a certain quality, like max strength or absolute strength, is focused on, but other qualities are also touched upon. It differs from traditional block periodization, which is more sequential and isolates training phases, such as focusing only on max strength first, then power, and finally on elasticity.

What is the significance of half squats in the workout and how do they relate to jumping?

Half squats are included because they mimic the joint angle seen in a two-foot jump, making them specific to the movement. They are believed to enhance jumping performance when incorporated into training.

How does the speaker manage the risk of injury during heavy lifting?

The speaker manages injury risk by closely monitoring their body's limits, using experience to gauge when they are pushing adaptation without crossing into injury. They also perform isometrics between sets to support areas that feel vulnerable.

What is the speaker's view on the role of experience in training for elite performance?

The speaker believes that experience is crucial in understanding one's limits and in pushing those limits to achieve elite performance without causing injury.

Why does the speaker mention calf raises in the context of jump training?

Calf raises are mentioned as an important exercise for jump training because they train ankle extension, which is a critical component of the jump at its peak.

What advice does the speaker give regarding pushing oneself in training?

The speaker advises not to be scared to push oneself in training, emphasizing that risk is part of achieving elite performance. However, they also stress the importance of knowing one's limits to avoid injury.