WHITE MEN CAN’T JUMP…SO THEY SAY!!!!

November 9, 2009 | Filed under: Basketball Training,Build A Massive Back,Football Training,Uncategorized,Vertical Jump Training | Tags: FITT Warehouse Training Systems White Men Can't Jump Vertical Jump Training Basketball Training Speed Training —

If you’ve ever seen the movie, “White Men Can’t Jump” then you clearly remember wesley snipes doing all the scoring, dunking, and hustling while woody harrelson was your typical “shooter.” Simply put white men can’t jump. Now, I know that ther is no “jumping” in this exercise template but we do begin the training session with some explosive or “dynamic” training that will amp the the CNS and get those TypeLII Fibers firing. I also will promise you is an increase in max effort strength which we all know that the stronger you are the more force you can apply to the ground, an added range of motion (ROM) in your hip flexors as well as your posterior chain, and unilateral training which when we push off for jumping and sprinting is very valuable. As you can see from the looks of hte video below as well as my exercise prescrition Woody got a-hold of my Vertical Jump Exercise Index and put them to good use because as you can see from the video “White Men Can Jump.”

DB Snatch:

(dynamic training) The dumbbell snatch is a full body movement and most of the major muscle groups come into play, particularly legs, shoulders and core.The Snatch and it’s variations especially this one are very valuable to any athlete or general fitness client. This exercise requires triple extension which means the ankle, knees, and hips are explosively extended forward propelling you upward.
(dynamic training) The dumbbell snatch is a full body movement and most of the major muscle groups come into play, particularly legs, shoulders and core.The Snatch and it’s variations especially this one are very valuable to any athlete or general fitness client. This exercise requires triple extension which means the ankle, knees, and hips are explosively extended forward propelling you upward.

Why it is such a great exercise?
The dumbbell snatch requires strength, agility, power, speed and balance to perform. It really is the complete athletic movement. It is easier to learn and perform than the barbell version, and people are more likely to have access to dumbbells than to barbells so it can be used in a variety of situations.

This exercise requires a great burst of energy to perform.It’s especially great for overhead athletes such as baseball players and volleyball players.

The dumbbell snatch is also one of the most versatile strength exercises. You may use it in a variety of ways. I.E. perform a maximum set, but with a lighter weight and higher reps it is also an incredibly effective conditioning tool. And since it requires such energy and involves the whole body, I often use it as a warm-up exercise when doing heavy weight training.

Olympic lifts are a lot easier if you can get your head around the idea of dropping under the weight. When you first pull the weight off the floor, most of the work is being done by your legs, which are driving upwards. Once your legs have fully extended, the weight has probably come up to your chest and at that point you squat down very quickly so that your body is now under the weight and driving upwards again. If you dont do this, its your arms and shoulders that will be doing the lifting, when really you need to make use of the big muscles in your legs to do the donkey work.

Its a bit weird at first getting the timing right, but once you get it, you see how effective it is. The better your technique, the more weight you can snatch.

Starting Position:
Take up a squatting position with your feet slightly more than shoulder width apart, toes slightly turned out for stability. The dumbbell is positioned between your legs, as close to the body as you can manage without damaging any important bits! The dumbbell handle is parallel to the body. You can either start with the dumbbell on the floor or in the hang position, with the dumbbell a couple of inches off the floor but if the weight is very heavy, it might be advisable to start from the floor.

Whether you start with the weight on the floor or in the hang position, your arm should be straight but not stiff and locked-out. Ive got my other arm stuck out to the side to aid with balance. As with any squatting position, your back should be flat.

Drive Up and Pull:
When you start the pull, drive upwards powerfully with your legs and thrust your hips forward. This gives you the momentum you need to lift the weight you dont have to deliberately pull it up with your arm. Using the momentum generated by your legs, let your arm rise up with it. Shrug your shoulders to help it up.

You should try to keep the dumbbell close to your body. In the picture, I could have the dumbbell a little closer to my body really.

By the time the dumbbell has reached your chest, your legs are practically fully extended and your hips are coming forward. At this point, you drop into a squat so that your bodyweight is underneath the weight. The dumbbell has travelled up with the momentum of the initial push, and you want to catch the weight before it succumbs to gravity and falls to the floor. As soon as you are underneath it, drive upwards again and lock out the arm above your head.

Upon completion of reps, return to start and switch hands and perform.

DEADLIFT & (Variations):

The Trap Bar is specifically designed to allow a lifter to stand inside of it. This unique configuration moves the weights closer to the body, and as a result, improves balance and eliminates interference with the torso and thighs.

This one, simple circumstance expands the range of muscle contraction and pays big dividends by way of greater muscular development. It’s also important to know that moving the weight resistance closer in reduces strain on the lower back.

More specifically, because the Trap Bar allows a lifter to maintain a more upright posture, less shearing force is exerted on the spine. Simply put, a Shrug Bar allows high intensity workouts with less risk of painful injury.

Trap Bar Benefits:
The lifter assumes a more upright position when starting a lift. The knees don’t interfere with the bar.
The weight moves directly upward instead of sideways.
The lifter has better control of the bar
The weight moves in line with the ankles improving leverage.
Lower back stress is reduced.
Shearing force on spine and knees is reduced.
It’s easier to maintain good form Elbow and wrist-joint strain is reduced by eliminating opposite grips. Standing shrugs yield improved trapezius development because the bar never contacts the thighs interfering with range of motion

BULGARIAN SPLIT LEG DEADLIFT:

This exercise is very similar to a weighted Bulgarian Split Squat but its benefits are so different. The load here will feel very heavy as compared to the BSS. As with the BSS, you will use your rear leg only for balance as your forward leg does the bulk load of the work.

How To:
Place the bar on the ground in front of you as position in a wide split with your rear foot on top of a bench or box. Move the bar close enough to your body so that it almost touches your shin. As with the any deadlift, keep your hips down, chest up, and your shoulders back. Drive hard into the ground while keeping your arms locked pulling the bar off the floor. Try extending your knee and raising your shoulders together rather than your knee first and shoulders second. Lower the barbell in the same manner in which it was raised. Make sure your core is tight and yoru torso “errect” as you come up.

Benefits: Unilateral training, vertical jump enhancement, speed training, posterior chain, core tension

FITT TIPS: Due to it’s difficulty and ROM, this is an advanced lift. The load here should be moderate as this exercise compliments your ME lower body movements. I do suggest bigger plates such as 45′s or 25 lb bumper plates as any smaller would cause to much stress on the lower spine.

RING PULLUPS:

This a a great variation to the traiditional pull up because the rings allow your elbows and shoulders to travel through a more “natural range of motion.”