Loaded Jump Training : An Effective Power Training Method

Olympic weightlifting and its derivatives (hang, power and pull versions) are often implemented within strength and conditioning practice as a means of increasing power production in athletes. However, the correct execution of such lifts requires practice and a good level of knowledge on behalf of the strength and conditioning coach. Therefore, practitioners may look to other approaches for improving power and RFD in athletes as a separate (and equally as effective) means of speed strength training, or whilst the athlete develops Olympic weightlifting competency.

The use of hexagonal bar jumps and loaded squat jumps as a form of speed strength training has recently been highlighted within research literature (Weakley et al 2018). Hexagonal bar jumps are performed with a hexagonal deadlift bar, and involve performing an explosive vertical jump whilst holding the hexagonal bar implement. Likewise, loaded squat jumps require the athlete to perform a jump with a loaded bar, but positioned across the shoulders as when performing a traditional back squat exercise.    

A recent study by Oranchuk et al (2019) demonstrated that vertical jump, RFD and isometric force performance improved in equal amounts after the completion of a high hang clean pull and hexagonal bar jump training intervention. These findings suggest that the use of loaded jumps as a means of increasing RFD within athletes is warranted and can be applied as an equally effective alternative to the Olympic lifts. However, in conjunction with the law of training variation (that being the need to apply different training stressors within athletes to force training adaptations), it is apparent that both loaded jumps and Olympic lifts could be used together within strength and conditioning programs.

Care must be taken when selecting loaded jump training loads, as peak power output has been shown to occur at varying weights relative to ones 1RM depending on an athletes training status and level of strength. Research by Turner et al (2012) demonstrated that peak power occurred when performing hexagonal bar jumps at loads ranging between 10-20% of ones 1RM back squat. Similarly, Stone et al (2000) reported peak power outputs at 10% 1RM back squat when performing loaded squat jumps, whereas Baker et al (2001) reported maximum power output values when performing loaded squat jumps between 55-59% of 1RM back squat performance. Therefore, strength and conditioning coaches should use loads ranging between 10-60% of back squat 1RM performance when programming loaded jumps with athletes whilst ensuring the exercise is performed at maximal speed in an explosive manner, and not at a restricted pace due to excessive loads.

The relatively simple execution of a hexagonal bar jump or a loaded squat jump, when compared to that of an Olympic lift, make the use of loaded jump training appealing within strength and conditioning practice. However, athletes must first demonstrate correct landing mechanics and possess adequate strength levels before embarking on a loaded jump-based program. Despite these pre-requisites, it is evident that loaded jump training is an effective means of improving power performance within athletes, and should therefore be considered within athletic preparation.