I have no idea if this works, but awhile ago Jason Ferruggia was touting Jon Hind’s Power Jumper. Hind is the former strength coach for the LA Clippers. It wasn’t enough to get me to buy the product, but I am playing with a homegrown version that uses a couple Iron Woody bands I already had on hand tied together, plus a couple NRS straps for attaching them to my feet. Works great. Hinds’ jump training program (PDF) is available online.

The other interesting thing I came across was Andrew Darqui’s Iso Extension Stims. I tried these yesterday for the first time, using a Glute Ham Raise machine instead of one of those 45-degree things, making sure to point my toes, while pulling on a band to pile on the resistance. I followed the protocol described in section 5, “Example Usage & Session”, but for vertical leap, and I did gain two or three inches between my first set and my last. Since my vertical is pretty meager, this is a big percentage gain (but also means I have more room for improvement). LOTS of disclaimers though: I used a different machine, I’m not a very good jumper so it’s not hard for me to get better, I’m not sure I did it right, maybe I got better just by being more warmed up, etc. But I’ll keep working ‘em in and see how it goes.

Another Furman link: I really like the looks of this pull-up variation. Definitely going to have to give that a try.

I have once again fallen behind. Here's what I've been meaning to post:

• Dick Hartzell Jump Stretch bands tutorials. Great stuff, knew there was a DVD, had no idea these were online.
• Also, good article on bands.
• Great jump rope routine. « via RT forums »
• Mark's Daily Apple: Simple, But Not Easy.
• The Science of Sport: Muscle Cramps Part I. Very interesting, I'll definitely be back for the rest of the series. « via SttB »
• These Crossfit WOD posts have links to Rob Miller's muscle-up tutorial videos: part 1, part 2, and part 3. Very helpful. I'd like to acquire the muscle-up and the pistol this winter.

• Physical Strategies links up a bunch of Jumpstretch Band Training PDFs. You have to do a bit of work to separate the wheat from the chaff, but I took away several new ideas. Use Firefox and DownThemAll! to grab them all at once.
• Physical Strategies again, making an interesting case for eating buffalo instead of beef.
• dirttime.org posts an excellent interview with Jim "Beast Skills" Bathurst.

I decided to spend my way out of my post-Regionals depression, and as the stuff has arrived in the mail it has contributed to my growing excitement over my off-season training plans.

First up was a 12-foot length of 1.5" manila rope from McMaster-Carr. $22.17 including shipping. I'd link right to the page, but their site uses frames. I hate frames. Anyway, I tied it to a garage rafter with a bowline knot for rope climbs. It's not very high, but workable, especially if I do them in an L-seat position. In fact, I'll have to work on it before I can manage that distance in that position.

Next, the big ticket item: the "advanced" set of Iron Woody Fitness Bands for $118.45, including shipping. I've played with these a bit, and they're going to be great (I had no idea they'd be so thick). I can loop a band over the door attachment of my Homemade GHD, rig a board with footholds, and work the Grasso Lunge. Will also be perfect for improvising a kneeling cable crunch, and all kinds of rotational/core movements, explosive and otherwise. I can also use them in devious ways to add weird loads to pullups, pushups, and other bodyweight exercises. And free weights, for that matter.

Also, inspired by Ross Enamait's The Home Gym video, I built myself a couple doubly evil wheels:

Equipment from Home Depot (total $32.70):

• 2 3/4" x 5" black pipe nipples (handles)
• 4 lawnmower tires
• 2 1/2" x 10" carriage bolts
• 4 1/2" hex nuts (two per bolt - screw one on, then screw the other one on to lock it down)
• 8 1/2" washers (one for each side of each tire)

I've been working on the standing rollout some more after letting it slide a bit. Progress is very slow. Doing one-arm rollouts from the knees is a nice exercise too, for those of us who can't do 'em standing. The wheels are also great for pushup variations. For example, pushup with one arm while the other arm rolls out. Or up. Or, for a big challenge, down (towards your waist).

It's nice to see the actors that will be playing Spartans are training in a relatively Spartan manner. Funny to see a second video of band sprints in such close proximity to the first. I'm starting to think I need more elastic in my life. « via Crossfit »