How to Build Jumping Ability in Weightlifters:
The most common question I get asked is how do you build jumping ability?
There are many different ways to go about it. Some people prefer to train with weights only, while others like to combine both. For those who want a quick answer, here’s what works best for me…
Weight Training Only:
I’ve been doing this method since my first year of high school. I started out with dumbbells and then progressed to barbells when I was around 16 years old. Since then, I’ve continued using them.
I used to use these methods religiously until one day I decided that they weren’t working for me anymore and switched over to free weights. At first, it wasn’t easy because my body didn’t respond well at all! But after a few months of trying new exercises every now and then, my body finally adjusted to the heavier weights.
As far as building jumping ability goes, I’m not sure if it really does anything. If anything, it just makes your legs bigger and stronger which isn’t necessarily a good thing. However, there is another benefit to using heavy weights: They make you bulk up faster than lighter weights. So if you’re looking to gain muscle mass quickly, this might be the way to go!
The dumbbell exercises I do are…
Upright Rows: 3 sets of 15 reps (each arm)
Lying Extensions: 3 sets of 10 reps (each arm)
One-Arm Cable Extensions: 3 sets of 15 reps (each arm)
Squats: 3 sets of 20 reps (with extra weight on bar)
Deadlifts: 3 sets of 12 reps (with extra weight on bar)
Calf Raises: 3 sets of 25 reps
Weight Training Combined With Bodyweight Training:
I didn’t start doing this until I was around 21 or 22 years old. By then, my body had gotten stronger and I had already become accustomed to heavier weights. So instead of continuing with just heavy weights, I decided to throw in bodyweight exercises and see what happened.
I started off doing the same exact exercises as I described above, except instead of putting extra weight on the bar, I just did it with my own bodyweight. It was still pretty challenging and after a while, I started adding even more intensity by increasing the amount of sets and reps. Eventually, it got to a point where I was doing almost as much work with my bodyweight as I was with heavy weights!
Now, I’m not saying that this is the only way to go about doing this. Some people can handle heavy weights and not have a problem with it. Others don’t even prefer going to the gym at all. So instead of just using weights, they might prefer to do exercises outside or even play sports.
It just depends on the person, but for me, this was the best way to go about it without getting bored.
The bodyweight exercises I do are…
Push-Ups: 3 sets of 25 reps
Pull-Ups: 3 sets of 25 reps
Sit-Ups: 3 sets of 50 reps
Squats: 3 sets of 20 reps (no weight)
Jumping Jacks: 100 reps
Running/Sprints: (On a treadmill set at a 10% incline) For 30-40 seconds, rest 2 minutes, repeat 5 times
Parkour: 15 minutes
Free Weight Training Combined With Bodyweight Training:
I started doing this when I was around 23 years old. By then, my muscles had become so big and strong that I needed to find a new way of challenging myself. I was already familiar of combining weights and bodyweight exercise, so this is what I came up with.
These exercises are very demanding and take a lot of energy. When I first started doing them, I was exhausted afterword. However, over time (after a couple of months) my body adjusted and it wasn’t as bad. Nowadays, it’s like second nature and doesn’t really fatigue me at all.
This is probably the best training routine I’ve ever done, not just from a physical standpoint, but also from a mental standpoint. There have been many times where I didn’t feel like training, but since I hadn’t eaten for awhile and my body was craving nutrition, I managed to push myself passed the point of exhaustion.
This sort of training definitely has its rewards as far as gaining muscle and strength are concerned. However, I wouldn’t recommend this for someone who’s just starting out. This sort of routine should be reserved for people who have a few years of weight training under their belt and are looking for a new challenge.
The exercises I do are…
Bench Press: 3 sets of 8-12 reps (drop set on last set)
Incline Dumbbell Press: 3 sets of 6-10 reps (drop set on last set)
Barbell Rows: 3 sets of 6-10 reps (drop set on last set)
Skull Crusher: 3 sets of 6-10 reps (no drop set)
Tricep Push Down: 3 sets of 6-10 reps (no drop set)
Weighted Crunches: 3 sets of 10-15 reps (drop set on last set)
Hanging Leg Raises: 3 sets of 10-20 reps (no drop set)
Pistol Squats: 3 sets of 6-10 reps (drop set on last set for each leg)
Jumping Jacks: 100 reps
Running/Sprints: (On a treadmill set at a 10% incline) For 30-40 seconds, rest 2 minutes, repeat 5 times
I usually do abs in between each weight training session since the abs get worked pretty hard as well due to the dropping sets. As you can see, I’m not doing any cardio right now. Over the years, it has really killed my desire to do any sort of running. I used to love running as a kid.
I guess I just got sick of it and since my body is in great physical condition, I don’t see the need to do it.
Besides, sprinting up stairs for 30-45 seconds is more than enough running for me.
I also realize that some will disagree with some of this routine, namely the dropping of weight and especially the incline on the treadmill. I’ve noticed that my body builds up a tolerance to the impact of the weight training, so in order to continue seeing results, I need to drop the weight. As for the incline, my body can’t really handle doing heavy weights on my lower body due to the impact. So, by increasing the incline it helps me get some resistance without putting too much pressure on my joints.
Do what you want of course and don’t let me tell you how to live your life, but this is what has worked for me.
So, that’s about it for this week. I’m done writing for now.
Time to go grab a bite to eat…
Kronos finally came back from his latest journey. I was beginning to wonder if something had happened to him and that he wasn’t going to come back.
He told me that the reason why it took so long for him to return was because he had been traveling around the various pirate islands looking for a ship. He said he needed a bigger vessel in order to accommodate everyone.
He came back with not just any ship, but a great Galleon. It was in pretty bad shape and needed a lot of work, but it would do. After all the work is done he says that we’ll all be able to fit on it comfortably, which is a huge relief to me since I was getting sick of being around so many people all the time.
This also means that our stay here at this island will be much shorter. Kronos says we should be able to leave within a few weeks and travel far away from here. I’m looking forward to that.
There is one other thing that Kronos brought back with him. A woman. She’s young, a lot younger than Kronos, and she has jet black hair. Since she’s new here, I’ve decided to keep a close eye on her until I’m sure of her loyalty to our cause.
While I was speaking to her, she was very talkative, which makes me suspicious of her since people with something to hide are usually quieter. She also has a lot of questions about the rebellion and seems eager to please, which makes me even more suspicious of her.
I will say that she is very beautiful though. If she is indeed loyal to us, then I suppose there will be plenty of men willing to keep her occupied. Not me of course, but then I’ve never been attracted to anyone in that way.
Still, I will keep an eye on her for now.
I might be proved wrong about her…
The woman that Kronos brought with him has already tried to kill me!
I didn’t even realize it until today. We had another visit from the ECS, and during the middle of all the chaos, she tried to slip a dagger into my back. Thankfully, I reflexively dodged and her attack only caught my armor.
I confronted her about it and she didn’t even try to deny it. She said that the ECS had promised to let her stay with them if she killed me. I can only assume that they were planning to make her a slave again once I was dead.
I had her taken away. I don’t know if I’ll have her killed, or keep her around and have the men use her as a pleasure slave since she apparently likes to spread her legs for anyone.
I thought I knew everyone who was loyal to me, but this has just shown me that I can’t be too careful. Once the Galleon is finished, we’re leaving this island for good.
We’ve left the island.
We’re actually leaving this whole region behind. We’ve sailed far to the north, beyond the sight of any land. There we’ve dropped off most of the people in our group. A few of us are staying behind to man the ship.
A much smaller group is being sent back to the island by rowboat with the news and to get more supplies and bring them back.
We’re heading to the Dead War Zone.
The area is just as the name suggests. There is absolutely nothing alive there. The last time there was any life was when Elder Titan dropped his hammer, which created a massive shockwave that turned the entire area into a dead zone. It stretches for miles in every direction.
If fact, it’s said that you can still hear the screams of the dying if you go there.
Kronos believes that the Necromancer Lord might be hiding out there. If he is, that’s probably where we’ll find him. If not, well there’s a good chance we’ll draw him out. Assuming he doesn’t just send his army to attack us.
As crazy as the plan is, it’s our best shot at getting revenge, and that’s what all of us want. Me especially.
We’ve arrived in the Dead War Zone.
There really is no other way to describe this. It’s just miles upon miles of utter desolation. Nothing but dead rocks and dust for miles and miles and miles. The wind howls constantly and it’s so cold that you could almost believe that you’d freeze solid.
The sun is completely absent from this place, it’s always twilight here at best.
We’ve set up a make shift camp in the shadow of a large rock formation. Just up ahead is where the Fist of the Titans fell, and that’s where we’re going to begin our search tomorrow.
I’m not sure what to expect. I don’t even know how long it’s been since I’ve seen any sign of life out here.
Lately I’ve been having… feelings about all of this. As if something is trying to tell me that I shouldn’t be here.
That I should just turn back now.
Of course I’m not going to listen to such things.
Why would I?
It’s not like I believe in fortune telling or anything like that.
Besides, we’re going to find the Necromancer Lord and make him pay for what he did. Everybody will see that this was the right thing to do.
It’s the middle of the night right now. I’m writing by candlelight, as we no longer have access to any sort of electricity.
We found the Necromancer Lord. He found us too…
It was a grueling two day hike to get to the center of where the Fist of the Titans once laid, though in truth it lay halfway around the world by now. The war had been devastating to say the least. There wasn’t a single valley or mountain range left intact. Everything had been leveled and melted partially into the ground.
It was like the world had been cradled in the palm of a giant’s hand and squashed completely flat.
It was while we were resting for the second night that it happened. The wind had been howling with an unnatural tone throughout the night. It was unnerving to say the least, but we tried to ignore it and get some sleep. Who knew what sort of dangers we’d face tomorrow.
As fate would have it, it was a danger that none of us were prepared for…
Just as the sun began to rise, I felt an unnatural cold all around me. The kind that seeps into your bones and chills you to the core. I woke up instantly and saw that the entire area had descended into nighttime…
It was that damned wind. Somehow it had brought the dead of night while the sun was high in the sky! I wasted no time in gathering up my gear and getting everybody up who wasn’t already. We had to get away from there as quickly as possible.
The Necromancer Lord must’ve been exerting his power over this place from wherever he was at this very moment. If he returned, then there would be no hope for any of us.
We travelled for most of the day and into the night. Nobody complained. We just kept moving.
When we made camp, I decided that I was too tired and scared to go on.
“We… We press on!” Castus says, trying to keep his energized.
“We’ll be safer if we rest now and continue onwards through the night!” Olive says.
They’re both right. We need to keep moving…
But I’m so tired.
If I stop now, I can’t be held accountable for my actions.
If I keep moving, I can’t be held accountable for my actions.
The wind is howling even louder than last night. It’s hard to think over it.
Where is the Necromancer Lord and what is he planning to do?
I know what I have to do…
“Continue onwards!” I say.
“We need to keep moving. We’ll be safer if we just keep going.”
Castus looks at Olive who just shrugs, and then back at me.
“Okay. Let’s go.”
Entry #401: End of the Road
I knew I was doing the right thing.
I’m not sure when it happened, but at some point in time I think I’ve lost all trust in the Captain. Maybe it was the whole attempting-to-kill-me thing. Maybe it was something else.
The important thing is, I don’t trust him.
And if I don’t trust him, I need to get as far away from him as possible. So when we made camp, instead of resting like a normal person, I snuck off into the woods and continued onwards all night.
I knew I’d lose the others in the dark, but I’m pretty sure I know which way to go. I think if I can get to an old fort I saw on one of our rest breaks, I’ll be able to get my bearings and find the others again in the morning.
I just hope that they continue on without me, rather than stay together and try to search for me.
Oh, and I picked up a passenger along the way. An orphaned boy who was lost and crying. I think he’s the only survivor from an annihilation of a small village. I’ve named him Ral and he seems pretty happy to be with me.
I’m sure he’ll love the fort. It’ll keep him safe and give him a great place to play.
Just as I’m about to lose visibility, I spot the fort just as I remembered it. Made by human hands, but not for humans. A forgotten remnant of the Old World. I walk up to the creaky wooden door and open it.
I step inside and immediately feel a rush of comfort. This place is security. This place is safety. This place is home.
I set Ral down and he looks around with wonder in his eyes.
I walk through the main area into a hallway. There are a few doors leading into rooms, but I ignore them, knowing exactly where I’m going. I push open the door to the cellar and click on my flashlight.
I start down the stairs, being careful of each step. I quickly find the corner of the room where I left…
There it is. A plain, brown backpack. I retrieve it and bring it up to the kitchen, sitting down at the table as I open it up.
I start pulling things out and lay them on the table for easy access. A large knife with a black grip for me to use. A spare magazine for my gun. A flashlight, which I turn on and clip to my belt.
A sleeping bag, which I unroll and immediately put Ral into. A small pack of pemmican. And finally, a map of the area.
I unfold it and look at it, trying to compare it to the one I remember getting from the old man’s house.
It’s missing some key details though, like any indication of where the road is. It looks like it goes around the fort, which makes sense given that the Old Man didn’t have many friends.
I roll up the map and slip in into a side pocket on the backpack. There’s no use in trying to memorize it now. I’ll look at it more in the morning, when things are clearer. For now, I just want to sleep.
I lay down and feel myself drifting off. This day could not have gone any better. Two major victories.
Sources & references used in this article:
Could the deep squat jump predict weightlifting performance? by FJ Vizcaya, O Viana, MF del Olmo… – The Journal of Strength …, 2009 – journals.lww.com
Training explosiveness: Weightlifting and beyond by J Janz, M Malone – Strength & Conditioning Journal, 2008 – journals.lww.com
Improving vertical jump profiles through prescribed movement plans by JK Mayberry, B Patterson… – The Journal of Strength & …, 2018 – cdn.journals.lww.com
Weightlifting pulling derivatives: Rationale for implementation and application by TJ Suchomel, P Comfort, MH Stone – Sports Medicine, 2015 – Springer
Unique aspects of competitive weightlifting by A Storey, HK Smith – Sports medicine, 2012 – Springer