Reactive function+Reactive strength=Plyometric Ability

[atypical1]

Here's an article that tackles about how you can translate your strength into function.
To give you an example: I weigh 176lb and squat 265lb for 5x5 (maybe I can squat 300lb for one).
My vertical jump is 30 inches which is enough for me to touch the rim. Some of the guys
here can squat twice their body but can only jump about a foot. why? Read this article.

Plyometric Ability - React Like A Cat And Explode Like Lightning!
By: Kelly Baggett

http://www.bodybuilding.com/fun/kelly24.htm

[mick82]

Yep I've learnt a lot about plyometric strength from reading Kelly and the Vertical Jump Bible.

My squat is only about 220lbs at 185lbs body weight but because I train plyometrics too my vertical standing and running are both about 35".

I love the cycle off week of plyos. You feel really quick, really explosive.

[LiftingNerd]

The issue I have with articles like this is that they downplay certain attributes necessary for athletic performance in order to highlight others. If you really want to know how one should incorporate explosive training into a routine, read Supertraining by Mel Siff. Interesting article though.

Some of the guys here can squat twice their body but can only jump about a foot.

I find this statement quite hard to believe.

[Franco]

Yep I've learnt a lot about plyometric strength from reading Kelly and the Vertical Jump Bible.

My squat is only about 220lbs at 185lbs body weight but because I train plyometrics too my vertical standing and running are both about 35".

I love the cycle off week of plyos. You feel really quick, really explosive.

Really? You're heavier than me and lifting more than what you can. How come you can jump higher than me? Nice job. I salute you. Would you mind sharing your program?

[Franco]

The issue I have with articles like this is that they downplay certain attributes necessary for athletic performance in order to highlight others. If you really want to know how one should incorporate explosive training into a routine, read Supertraining by Mel Siff. Interesting article though.

Some of the guys here can squat twice their body but can only jump about a foot.

I find this statement quite hard to believe.

Actually, I over exaggerate it. Apology for that. I just want to make a point.

[Eivind]

1,5x BW squat and a 5,4ft high jump. Never done polymetrics in my life, and I havn't done power/hang cleans in months.
Feel good, bro!

Athletic abilities like jumping and running come without having a need to add polymetrics. However, if you want to excel, you should probably consider including them. Alternatively, do cleans and/or snatches.

EDIT: Bouncing lunges look incredibly......weird....

[mick82]

Yep I've learnt a lot about plyometric strength from reading Kelly and the Vertical Jump Bible.

My squat is only about 220lbs at 185lbs body weight but because I train plyometrics too my vertical standing and running are both about 35".

I love the cycle off week of plyos. You feel really quick, really explosive.

Really? You're heavier than me and lifting more than what you can. How come you can jump higher than me? Nice job. I salute you. Would you mind sharing your program?

Thanks I can only theorise of course but I think that years of competitive volleyball has given me decent reactive strength. So I can translate my potential into vertical movement well. Or maybe genetics? Either way I'm happy with my leap. Please note my standing vertical has only recently come up to that as I've been training for strength more recently. But my running leap was always good (hence I think reactive strength has always been good). BTW I can squat heavier but I'm at 220lbs on 5 x 5 with form I consider proper...... I'm struggling with form.

30" is a good vertical too BTW. Well done. Lots of people would love to have that.

My program is essentially the intermediate 'balanced' strength and plyo routine from Kelly's Vertical Jump Bible. Though I do try to include SL upper body components and 3 nights of competitive volleyball a week So it all gets a bit muddled up sometimes.