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  • Posted On: 04-12-14, 10:33 am (EDT) #1

    Low Impact Jump Training

    April 12, 2014, 10:33 am

    I'm coming up on week ten of my twelve week jump training. I've gone from a 26"standing vertical to about 37"over that time. However, since last week or so I've been feeling some knee pain. Nothing terrible, but during training it can get rather annoying. I don't want to make it worse, but I'd like to finish out strong. Would anyone have any suggestions of exercises I could try that are light on the knees?

  • Posted On: 04-12-14, 2:11 pm (EDT) #2

    Low Impact Jump Training

    April 12, 2014, 2:11 pm

    Hi,

     

    not a single plyometric exercise is kind to a body and makes a lot of stress on it. If you are facing any knee pain check your workload/volume, your technique and find out cause for pain. Don't do plyometrcs until you're facing any pain. Don't push it just because you want to finish last two weeks.

     

    If you can provide your routine and more detailed description of knee pain we can help/advise you more.

     

    BR, Gregor

  • Posted On: 04-13-14, 11:22 am (EDT) #3

    Low Impact Jump Training

    April 13, 2014, 11:22 am

    I've been using the jump manual by Jacob Hiller (great program for anyone interested in increasing their vertical). It mainly consists of two sets of workouts a week. The first is mainly strength building. 2 exercises for quads/glutes, one for calves, one for hamstrings. Then two light or no weight plyos. The second day is generally plyos with a bit of strength training. All strength exercises are done with 5 sets of 4-8rep ranges. Focus is usually placed on doing all exercises as explosively as possible with just a single set focusing on time under tension. Needless to say this is a demanding program but yields great results. I'm wondering if for the last two weeks I should just focus on no weight plyometrics like box jumps, depth jumps and such.

     

  • Posted On: 04-13-14, 1:05 pm (EDT) #4

    Low Impact Jump Training

    April 13, 2014, 1:05 pm

    I made some search and didn't find any more details about program. Anyway, it seems volume is not critical. But, what kind of exercises you make weighted?? What weight? All kind of jumps are stressfull enough by itself, you don't need to put additional weight. At least you are really good conditioned and even then you should be very carefull with adding any weight. Personally, I don't agree with adding any weight in plyometrics for sport purposes.

     

    I guess it would be good idea to ask Jacob 1 on 1 or on their forum, where people do same thing and ask for experiences. I would say, if you have pains, make some pause, go back few weeks in program, continue from there and avoid any weighted plyometrics. Add weights when you'll be very experienced and well conditioned and if you'll still think you need weighted plyometrics for progress, add them smart.

     

    BR, Gregor

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