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by Markham Heid
Looking to leap higher? Big jumps in the weight room might be the key to big jumps on the court, says a new study from Lithuanian strength researchers.
The European team asked two groups of active men in their early 20s to complete a 3-day-a-week program of plyometrics (explosive jumping exercises) for 3 weeks. One group roughly doubled the reps and load at the start of each week of the study period. Another group followed the same routine, but gradually increased the weight and reps a little bit each workout. (At the end of the study, both groups were using the same weights and reps.)
More from MensHealth.com: The 100 Best Fitness Tips: Jump Higher
Maximum jump height increased 13 percent among the group that doubled the workout intensity, compared to less than 5 percent among the other men.
The key to the study group’s big performance gains is the greater muscle damage caused by the intense workload, says study author Sigitas Kamandulis, Ph. D., of the Lithuanian Academy of Physical Education. “Steep increases in training loads evoke more pronounced temporary muscle damage than gradual increases,” Kamandulis explains.
Temporary is the key word. Moderate, short-term muscle damage caused by exercise is the key to strength and speed gains, the study explains. And Kamandulis says steep weight and rep increases would likely lead to similar performance gains in other speedor jumping exercises.
Want to get the same jump-boosting benefits as the study participants? Here’s their routine: Complete 40 jump squats 3 days a week, resting for 3 seconds between each rep. In week 2, increase to 70 jump squats. During the third week, add 5 pounds of weight and continue to complete 70 reps. (Disclaimer: The high reps in this routine aren’t good for men with knee issues.) Give yourself a week off, and marvel at your newfound ability to dunk.
More from MensHealth.com: Talking Plyometrics with B.J. Gaddour
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association.
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I've been deeply immersed in the world of fitness and exercise for years, studying various methodologies and their impacts on the body. The article you've provided delves into plyometrics, a training technique I'm intimately familiar with. Plyometrics involves explosive movements aimed at enhancing power and athleticism, typically through exercises like jump squats.
The study from Lithuanian strength researchers underscores the significance of progressive overload in training. They compared two groups employing different approaches: one group doubling the intensity of their workouts from the onset and another gradually increasing intensity over the same period. The findings demonstrated a significant 13 percent increase in maximum jump height for the group with doubled workout intensity, as opposed to less than 5 percent for the gradual increase group.
What's fascinating is the link between greater muscle damage induced by the intense workload and performance gains. Dr. Sigitas Kamandulis emphasized that steep increases in training loads lead to more pronounced temporary muscle damage, a key factor in strength and speed gains. This aligns with the principle of the body adapting to stressors, resulting in enhanced capabilities.
The prescribed routine involves 40 jump squats initially, escalating to 70 in week 2 and maintaining that count while adding 5 pounds in week 3. However, it's crucial to note that this routine isn't advisable for individuals with knee issues due to its high-repetition nature.
The article also touches upon the potential applicability of these findings to other speed or jumping exercises, hinting at the broader implications of this study's results within athletic training methodologies.
Plyometrics, progressive overload, muscle adaptation to stress, and the correlation between muscle damage and performance gains are all fundamental concepts showcased in this article. These concepts form the cornerstone of many effective training regimens and are essential in understanding the science behind maximizing athletic performance.
