Most coaches do not correlate the vertical jump performance with the development of the deadlift. Exercises like Olympic lifts and Squats are often referred to as having a more direct correlation. Dr. Bryan Mann had discovered during his research that the Squat and Clean were right behind body composition in terms of correlation to the vertical jump.
This may be due to the fact that a large number of schools may not incorporate conventional or sumo deadlifting into their programs for fear of injury. Totally understandable. We would opt for Trap Bar deadlifts and RDLs in a collegiate setting most of the time, ourselves.
For whatever reason, it is my opinion through anecdotal evidence that the deadlift can have a positive effect on the performance of the vertical jump due to:
- It's similarity to the Vertical jump from a biomechanical basis
- The intent to move the weight fast (even with slower bar speed) on the deadlift will develop explosive strength and recruit a large number of motor units
- Overcoming inertia eliminates the stretch -reflex in which some athletes can be dependent upon
A quick disclaimer before we go on. I am not a very good deadlifter or jumper. Never have been. My best recorded vertical is 24 inches and my best deadlifts of all time were 545 Sumo and 483x4 Conventional with straps. Pretty sad, right? Why should you listen to me? Well, this is a compilation of sorts from programs of multiple sports and interns who trained with me spanning from 1998 at Clarion University until my last year at Denison in 2013.
Below is a basic 10 week cycle with variations of vertical jumping exercises and deadlift variations. One adjustment that can be made with the deadlift cycle is to replace a traditional pull with a Kettlebell swing on the deload week. Also, coaches can reduce to two DL variations and alternate between a conventional deadlift and rack pull.
10 Week Cycle
Wk1 Base
Wk2 Load
Wk3 Reload
Wk4 Deload
Wk5 Test
Wk6 Base
Wk7 Load
Wk8 Reload
Wk9 Deload
Wk10 Test
Base - Box Jumps, Conv. DL
Load - Single Leg Box Jumps, Trap bar DL or Rack Pulls
Reload - Depth Jumps, DL w/ bands or chains
Deload - Seated Box Jumps, Snatch Grip DL
Test - Vertical Jump, 1RM DL
The Program
Wk1 Base
Box Jumps 8 sets of 3
Deadlift 80% for 5 doubles
Wk2 Load
Single Leg Box Jumps 8 sets of 2
Rack Pulls (above knee) or Trap Bar DL for 4RM x4, x3, x2, x1
Wk3 Reload
Depth Jumps 12-18in box 12 singles
Deadlift w/ Bands or Chains 70% for 5 doubles
Wk4 Deload
Seated Box Jumps 8 sets of 2
Snatch Grip DL 60% for 5 doubles
Wk5 Test
Vertical Jump Triples (land and jump) for 5 sets
Deadlift 90% for 3,2,1
Wk6 Base
Box Jumps 6 sets of 3
Deadlift 85% for 5 doubles
Wk7 Load
Single Leg Box Jumps 6 sets of 2
Rack Pulls (below knee) or Trap Bar DL for 4RM x4, x3, x2, x1
Wk8 Reload
Depth Jumps 18-24in box 10 singles
Deadlift w/ Bands or Chains 75% for 5 doubles
Wk9 Deload
Seated Box Jumps 6 sets of 2
Snatch Grip DL 65% for 5 doubles
Wk10 Test
Vertical Jump Test
Deadlift 1RM
Indicators to Regress the Depth Jump
There are certain indicators to help coaches know if their athletes are physically ready to perform depth jumps. This protocol has been adapted from the Tuck-Jump Assessment to determine the likelihood of ACL injuries.
Regression Indicators upon landing or jumping
1. The athlete displays knee valgus
2. The athlete displays internal rotation
3. The athlete displays pronation
4. The athlete's heels land simultaneously with the ball of the foot
5. The athlete lands on toes
6. The athletes posture is bent forward
7. The feet land at different times on the ground or box
8. The feet land one in front of the other on the ground or box
9. One leg is flexed higher when jumping.
10. The athlete double-hops or lands like a tomato.
I hope this helps evaluate the readiness of your athletes and give you an idea on how these exercises can be used together to develop explosive power.
This is not to say that there aren't better methods to increase vertical jumps. Deadlifts may have more benefits to developing explosive power than they get credit for. If you aren't implementing them in your program, they may be what your athletes need for an advantage on the field or court.
TUESDAY PM at the S4 Compound
Swiss Angle Grip Press Bar Bench Press
- 2 Plates for 3 sets of 5 and 3 sec Pauses
supersetted with...
T-Bar Row for 3 sets of 6
- Wide x6
- 45 degree x6
- Neutral x6
Tsumami Bar Triceps Push-Down
- Wide Grip x15
- Close Grip x15
1 Arm Cable Hero Curls
- 1x15
Pull-Down with Off-Set Grenade Ball Bar
- 1x15
THURSDAY
Conventional Deadlift w/ Pause Below Knee
- 305 x5
- 305 x3
- 305 x2
Band TKEs
- Strong Bands 1x30
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