Monday, September 28, 2009

Jump Workout

Today's workout went pretty well in the jump department, as I'm able to touch the rim again...took me a few weeks but I'm back up there. Did a lot of mobility exercises and then...

1) Jumps - 4 sets of 4

2) Snatch + Overhead Squat - 3x5

3A) Squat - 2x5, 1x8
3B) Chinup plus Kneeup - 4x8

That was it. Had to rush out today.

After workout: Chocolate Milk

After chocolate milk: Blender drink - 1 banana, raspberries, blueberries, spinach, almond milk, almond butter, walnuts.

And don't miss my article:

5 Fat Burning Nutrition Rules

Time to write a follow up on Nutrition Rules while traveling,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

4 comments:

Anonymous said...

Craig - I've been doing squat jumps as well, since I've seen you add to your workout. Doing anything special in yours other than simple squat jumps?
On a related note, you may have seen, but here's a great reminder to all of us to be CAREFUL in the gym, whatever we're doing. Thankfully this kid will fully recover.
http://sports.espn.go.com/ncf/news/story?id=4512778
Thanks
Jay

Craig Ballantyne, CSCS, MS said...

Yeah, saw that. I have a feeling a strength coach or two might be getting fired.

I do 4 reps of repeated vertical jumps, then the next sets are 4 jumps with a pause in between each.

Some days I also do split lunge jumps.

I can touch the rim again with a 1-step approach. Pretty good for a 5'9 34 year old white guy.

Steve said...

What kind of mobility exercises do you do for a "jump day"? Curious as hoops season is about to start up, and as an aging white guy myself, i think i better get with the times. BTW - have you found chocolate milk without fructose? Fructose sure is getting bad press lately..

Anonymous said...

Craig, touch the rim of a 10 foot basketball net? Nice. Craig, what are the best exercises in your opinion if you are trying to improve your vertical leap? are bodyweight squats and jump squats good? also, when you perform your bodyweight circuits, should you do them at a fast space on the eccentric and concentric or do you do the negative portion nice and controlled and explode up or does it really matter?

thanks jon