Case Study: Box Jumps

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After all the initial assessments are completed and the data has analyzed we will begin the training regimen. The first phase will begin with a warm up lasting 10 to 15 minutes and consisting of some light jogging on a track for 2 laps. Then we will begin with some resistive sprinting exercises. The first will be a 20-meter sprint with a parachute, with a 20 second break before the next set. The second set will be a 40-meter sprint with a parachute, again with a 20 second break. With the final set being a full 100-meter sprint with a parachute. The rational for this exercise is to begin to increase the explosive power in the legs. The added resistance will cause more fast twitch muscle fibers to be activated, and the more activated fibers …show more content…
The box jump will be performed by having the athlete square up in front of a box with a starting height of 24 inches and using arm swing and leg drive jump on to the platform. This will be done 25 times only stopping to reset at the starting position. The deadlift will then be executed without the aid of a lifting belt. The reason that we are not using a belt is for ease of transition between exercises. Also the weight used for the deadlift will be at 135lbs and remain there for the duration of the exercises. As stated before the deadlift will be done as a super set with the box jump, and in doing so the exercise will consist of 5 sets of 8 to 15 reps. The box jump will increase in size by 6 inches for each set. After 5 sets of 15-25 reps, the final height of the box jump should be 48 inches. In the event that he is unable to reach a height then we will remain at the highest height achieved for the remaining sets. The rational for this exercise is to focus again on explosive strength, but this time more emphasis is being placed on the ability to launch his legs while performing a kick of any …show more content…
For the strength and resistance training portion of the first phase I plan to use resistance bands for combination lifts such as squats, and bench press. The addition of resistance bands to an exercise adds between 50 and 150lbs of extra resistance throughout the entire movement (t-nation). For the bench press the athlete will do a warm up set at 135lbs, and then four working sets of 8 to 10 reps, with weights going up to 65 to 75% of his one rep max. Once those working sets are completed, he will then drop the weight by 30% and add the first series of bands (stack.com). The addition of the first band will add 50lbs to the exercise, so if he is working with 225lbs with the addition of the band the total weight movement will 275lbs of resistance (t-nation). The added resistance will activate more muscle fibers and cause the athlete to generate more power to maintain the weight in the negative part of the
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