2013-11-20
10:31:47
Spänst och explosivitet!
Eftersom jag ser att det fortfarande finns besökare på denna blogg som ännu inte hittat till min hemsida så kommer jag i fortsättningen att kopiera alla inlägg på hemsida www.jonason-pt.se och skriva in här :D
Det har varit mycket snack om spänst hopphöjd osv. när vi har spelat beachvolleyboll. Så jag tänkte att jag efter dagens benpass skulle testa min hopphöjd och även träna lite hoppteknik och explosivitetsträning.
Mitt benpass idag bestod av 4 set benspark, 6 set front squats och 4 set viktade utfall. P.g.a. min dåliga rygg så kör jag bara frontsquats för tillfället för att inte hyperextendera ländryggen och få ont igen. Det är efter detta som jag börjar filma min hoppträning, jag skulle gissa att benpasset innan försämrade mitt stillstående hopp med minst 5 cm. Iaf, mätningarna jag gjorde i efterhand visade att mina stillastående hopp var runt 60 cm. Inte så pjåkigt med tanke på att man aldrig har tränat detta. (Kanten på takbjälken jag hoppar mot ligger 43 cm från min långfingerspets.) Jag tänker köra den här typen av träning en eller två gånger i veckan för att se om det ger några resultat. Då utan att ha tränat ben innan. Fler filmer kommer :)
OBS!!! Denna typen av träning är INTE till för nybörjare. Det är en väldigt hög belastning på muskelsenor/fästen leder och ledband och du måste först träna upp din vävnadstålighet.
Filmen visar ett par av de övningar man kan göra för att öka maxhoppet.
Obs att det gäller att maxhoppa varje gång! du vill öka ditt max inte bara underhålla. Jag kör 3 set 6 reps; stillastående hopp, hopp med ansats, hopp med kort ansats, hopp från bänk och enbenshopp upp på bänk och försöker även få in lite volleyboll rörelser i en del hopp.
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