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All great natural athletes: past
athletes such as Willie Mays, Jesse Owens, Rafer Johnson, and Dr. J, and
present athletes such as Tracy McGrady, Kobe Bryant, and Vince Carter have
one thing in common: low percentage of body fat, abs of steel, and strong
backs. This is because ab and back muscles are crucial to running
and jumping ability. |
| The saying, "A chain is only
as strong as its weakest link" runs true to jumping as well.
Even with strong calves, jumping high is not possible if not supported
by strong abs and back muscles. Medicine Balls have
been used for decades by professional athletes and trainers for improving
ab,
core, and back strength. |
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Here is the Gil "Rise"
Thomas R.V. (Repetition and Volume) Training Program Plyoball Workout.
More
on R.V. Training by vertical jump trainer Gil "Rise" Thomas.
Do this workout 2 to 3 times a
week in addition to Jumpsole Plyometric training:
You want to be able to do 3 sets,
so do the week 1 exercise until you can do 3 sets of each exercise, then
move on to weeks 2-7.
For each set, do 10 - 15 reps,
then rest for 15 - 20 seconds, then continue the reps. What we are
trying to do is develop more strength than endurance. The numbers
posted show the total number of reps.
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Exercise
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Week 1
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Week 2
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Week 3
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Week 4
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Week 5
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Week 6
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Week 7
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Crunches
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30
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35
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40
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45
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50
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50
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50
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Reverse Crunches
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25
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30
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35
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40
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45
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50
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50
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Russian Trunk Twist
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20
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25
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30
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35
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40
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45
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50
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Frontal Raises
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30
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35
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40
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45
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50
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50
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50
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Backward Throw
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25
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30
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35
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40
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45
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50
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50
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Forward Throw
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20
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25
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30
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35
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40
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45
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50
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Push Press Throw
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20
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25
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30
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35
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40
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45
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50
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click
here for a printable version
Descriptions:
Crunches - Ball near or
on your forehead, knees bent, back on the floor. Come up halfway
to your knees and go back down without touching your back on the ground.
These can be done on a Swiss ball for better results(see below).
Reverse crunches - Back on
the ground, arms spread out, Plyoball between knees. With your legs
straight, bring up your legs to 90 degrees.
Russian Trunk Twist - Back
on the ground, arms spread out, Plyoball between knees. Rotate knees
from left to center to right.
Frontal Raises - Hold the
Plyoball in front of you with arms locked, bring from knees over head –
develops shoulder power when jumping – you see this in all great jumpers.
Backward throw - Hold the
Plyoball near your knees, legs bent, and throw the ball over your head
backwards. Throw onto grass or at a wall.
Forward throw - Hold the
Plyoball behind your head and throw over your head forwards.
Push press throw - Squat
down, come up with hips, push ball into the air like a volleyball set.
Remember to do all exercises with
correct form. If you get tired, stop and rest instead of doing the
exercises with bad form, which can bring about negative results or muscle
strains. Quality is better than Quantity. Do them when you
are strong for explosive movements. Rest 10-20 seconds until you
finish the repetitions.
After week 7, take one week off and
cycle back to 3rd week. At this point you can choose to increase
Plyoball weight. In-season – do the first week workout schedule only.
Plyoball™Medicine
Ball Store
Buy your Plyoball™medicine balls
here. We also offer various workout videos for working
out with the Plyoballs™: Fitness,
Basketball, Baseball, Golf, and Volleyball.
Abs and Back
Training
Swiss
Balls and Medicine Balls
The Swiss Ball
(comes in black)
|
Did you know? The Exercise
Ball Crunch on a Swiss Ball is the #1 crunch exercise!
see
more Swiss Ball Exercises
Swiss Balls and Medicine Balls can
be combined for the best ab and back strengthening exercises. The
Strength Ball Training book contains 69 exercises that use the Swiss Ball
and the Medicine Ball. These exercises will help balance, strength,
muscle tone, flexibility, and cardiovascular. There is no full body
workout like it.
|
This book has in-depth
information and 165 exercises!
About Stronger Abs and Back . . .
Ancient Greek and Chinese leaders have stressed it for centuries, but only
in the past decade have fitness and sports conditioning experts emphasized
the development of abdominal and back muscles. Now we have the science
to support the argument that the body’s stability and power comes from
its center.
Stronger Abs and Back shows
how to develop the body’s core musculature for maximum fitness and athletic
performance. Strong abdominal and torso muscles will enhance physical appearance
and mobility as well as contribute to the prevention of low back pain--the
most common physical ailment in the industrialized world. |
Stronger Abs and Back by Dean and
Greg Brittenham
(Item # SBABBACK)
Because of its extensive benefits,
Stronger
Abs and Back applies to a broad readership: office workers who stiffen
up while sitting at a desk all week; weekend warriors who play 36 holes
on a free day at the course; serious athletes who want the utmost power
to perform closer to their potential; and coaches who develop training
programs with the best and most comprehensive fitness level of their athletes
in mind.
The book features 165 exercises for
developing flexibility, strength, and power. It also shows how to select
and sequence these exercises in a 24-week sample program for abs and back
development.
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