#vertical jump program

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THIS ANGLE OF MAC MCCLUNG'S FINAL DUNK. 🤯🤯 #shorts

Mac McClung stole the show at the NBA Dunk Contest. 🔥🍿(via @druski)NBA X CREATOR MERCH DROP! CHECK IT OUT - https://hoh.world/k3l 📌 Follow

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French Contrast Method: Jump Higher with Potentiation Complexes

Want to instantly jump higher? Warm-up to a heavy single somewhere between 85% of your one rep max or greater. Rest a couple minutes. Then t

https://blogs.gopherperformance.com/2018/09/french-contrast-method-jump-higher-with-potentiation-complexes/

3 French Contrast Workouts For Improving Acceleration, Vertical Jump, And Change of Direction | TrainHeroic

Have you been looking for a training modality that can rapidly deliver gains in speed, power, and vertical leaping ability? If you want to g

https://www.trainheroic.com/blog/3-french-contrast-workouts-for-improving-acceleration-vertical-jump-and-change-of-direction/

How to Jump Higher Using French Contrast and Potentiation Clusters - SimpliFaster

Athletes can achieve great results by harnessing the power of potentiation and efficiency and applying it to selective ballistic endeavors s

https://simplifaster.com/articles/how-to-jump-higher-using-french-contrast-and-potentiation-clusters/

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https://youtu.be/MCLpeGqyzQI

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https://www.researchgate.net/profile/Robert-Newton-4/publication/284079602_Training_for_improved_vertical_jump/links/5a122f12458515cc5aa9d0f4/Training-for-improved-vertical-jump.pdf

(For Adam)

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Charlie Francis on CNS fatigue

”CNS fatigue is reached when the “by-products of high intensity exercise build up to a point where the CNS impulses (necessary to contract the muscle fibers) are handicapped.”

According to Francis, this is caused by:

High-intensity work occurring too frequently in a training cycle

Too much high-intensity volume in a single training session

Introducing high-intensity training too rapidly into a training program when “residual fatigue still exists.”

Francis offered examples of high-intensity, CNS-taxing work:

Sprints at maximum speed or 100% intensity from 30-120 meters

Heavy weights allowing only a few repetitions (2-5)

Explosive jumping and bounding (plyometrics)

Whenever athletes focus on maximum speed or explosiveness, they tax their CNS. “Low-intensity workouts (65-80% 1RM) leave the CNS relatively intact,” Francis explained. Recovery from CNS work requires at least 48 hours before a similar dose. During this period, the athlete should undergo recovery strategies to restore homeostasis.

“At the highest levels of sport there is a quantum increase in CNS output for every increment of improvement. A 95% effort might require 48 hours of recovery, whereas a PR (100% effort) might require 10 days of recovery,” Frances stated.”

https://simplifaster.com/articles/central-nervous-system-fatigue-effects-speed-power-athletes/

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Pre-reqs:

CFTS pdf LINK

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30 Years Later: A Review of Speed Trap by Charlie Francis - SimpliFaster

Charlie Francis made a sizeable dent in our global understanding of sprint training. But we still have a long way to go until his methods ar

https://simplifaster.com/articles/speed-trap-charlie-francis-review/

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Charlie Francis T-Nation articles