Blog Post #6 Jumps, Bounds, And Speed Work: Why Some of The Best Training Modalities Require No Equipment.

With gyms remaining closed for the foreseeable future, we wanted to continue to offer some ideas of how you might implement training solutions with minimal equipment. 

Barbells, kettlebells, and power racks are all great to have in home, but some of the best physical activity involves running, jumping, changing direction, and bounding.  These are skills that are used in sports (by athletes) and in foot pursuit (by the tactical athlete).  They are skills that you can work on in the gym, but you can also find ways to work on them outside the gym.

Jogging, Running, and Sprinting

It’s important to distinguish between these three levels of both “intensity” and “duration” (two terms that were the focus of Blog #5):

  • Jogging involves expending 40-60% effort for an extended period of time.

  • Running involves expending roughly 80% effort, which is beyond conversational cardio.

  • Sprinting involves expending 100% effort with nothing held back.

Some form of running can be used to accomplish two different goals:

  • Speed/acceleration work is often done prior to a workout.

  • Energy system development, on the other hand, includes tempos, shuttle runs, and steady state cardiovascular exercise, often done following resistance training.

If speed work is not already a part of your program, this is a great time to utilize a local park or back yard to work on short explosive bouts of speed work with ample rest. 

Another option is to begin incorporating energy system development following an at-home workout for a more comprehensive program. 

It’s a good idea to focus on training more qualities than merely strength, and you can do that by using your own body weight and band work.  If you’re ready to do that, consider contacting us here at FranzFitness.com to find out more about starting positions, progressions, volume, and rest ratios.

Jumping, Hopping, and Bounding

It’s important to distinguish between these three, based on both take-offs and landings:

  • Jumping involves a take-off using the strength of both legs and landing on both feet.

  • Hopping involves taking off while standing on one foot and landing on the same foot.

  • Bounding involves taking off while standing on one foot and landing on the other foot.

Jump training and plyometrics are often used prior to lifting to get the body ready for power and resistance training.  They can also be implemented prior to your at-home workout with sensible practices. 

It is important to keep in mind these sensible practices so as not to incur injury that can set you back when it comes to meeting your training goals. 

 Here are just a couple of those sensible practices to consider:

1.     Respect your total volume.

10 sets of 10 hops on each leg is an unsustainable volume over time and a very unrealistic starting place. Instead, start out with 2 sets of 5 jumps or 5 hops on each leg.  These are much more sensible ways to start incorporating jumps and hops into your workout.

2.     Respect your progressions.

Typically in the gym, we progress from a set of box jumps or hops to hurdles, but only with ample time between each jump, and only then do we implement true plyometric jumps and hops.

Remember:  Plyometrics are not a starting place.  Jumping and landing training is where to start.  If you’re ready to create a plan that will get you to the point that you can incorporate plyometrics into your training, consider contacting us here at FranzFitness.com to find out more about ground contact time (GCT), longer impulse, and stretch shortening cycles (SCC).

3.     Respect gravity:

If you have never jumped before and/or if you are a heavier athlete, do NOT start with the 72” plyometric box. Start with a line on the floor or a 6” box.  As each of these steps is mastered, you can slowly increase the height you are jumping or the progression you are implementing. 

It is important to remember:  If you have pain in your hips knees and/or ankles, do NOT jump, hop, or bound.  If any technique causes you discomfort, don’t do it.

In summary, if you have not jumped, bounded, or sprinted in a while, this quarantine is a great time to revisit the fundamentals of human movement as little to no equipment is needed aside from your own weight.  But you have to do it safely; otherwise, you can set yourself back when it comes to meeting your work-out and training goals.

Jump safely, bound far, and continue to stay in good health!

Best wishes from the team at Franz Fitness.

 

David Franz