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Answered Questions:
• I am an amateur volleyball player trying to improve my VJ. My coach has given me a conditioning programme, but I wanted to find out your opinion on improving vertical jumps. At the moment I do two weights sessions a week which involve training the whole body. I do lots of jump squats with 30% of my max and with upper body stuff I’m doing the usual exercises (push press, pull ups etc) with 75%+ of my max. Does this sound about right? Matt

• Hi fraser, I was thinking of trying some creatine to help me with my training as I've been training cold turkey for ages. What creatine do you recomend I should buy?

• Hi Fraser, Thanks for the useful tips the other day mate I appreciate it. I've put my routine in here. I didn't know what those exercises were called for the muscle between your shoulder blades, so I just made them up, but I have included them in my routine.
Would you mind checking this over for me n letting me know of any changes I should make?
Cheers man.

Thanks again mate.

Oliver


MONDAY:
CHESTINCLINE BENCH > 10reps x3
UPPER BODY FLYS > 10reps x3 (superset)

HAMMER CURLS > 10reps x 3
PREACHER CURLS > 10reps x3 (superset)

TRICEPSCABLE PULL DOWN > 10reps x3
OVERHEAD ARM EXTENSION > 10reps x3 (superset)

SHOULDER BLADESSHRUG PRESS > 12reps x3
WALL SLIDES > 12reps x3 (superset)

TUESDAY:
BOX SQUATS > 12reps x3
LEG PRESS > 12reps x3 (superset)

DUMBELL LUNGE > 8reps X3
HAMSTRING CURLS > 12 reps x3 (superset)

CALF RAISES > 12reps x4
ROTARY CALF > 12reps x4 (superset)

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

WEDNESDAY:
CIRCUITS

THURSDAY:
SHOULDER UPRIGHT ROW > 10reps x3
DUMBELL SHOULDER PRESS > 10reps x 3

FRONT RAISES > 10reps x 3
SIDE RAISES > 10reps x3

WIDE ARM PULL DOWN > 8reps x3
BACKBACK EXTENSION> 8reps x3

WIDE GRIP SEATED ROWS > 8reps x3

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

TUESDAY:
BOX SQUATS > 12reps x3
LEG PRESS > 12reps x3 (superset)

DUMBELL LUNGE > 8reps X3
HAMSTRING CURLS > 12 reps x3 (superset)

CALF RAISES > 12reps x4
ROTARY CALF > 12reps x4 (superset)

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

SATURDAY:
Circuits







I am an amateur volleyball player trying to improve my VJ. My coach has given me a conditioning programme, but I wanted to find out your opinion on improving vertical jumps. At the moment I do two weights sessions a week which involve training the whole body. I do lots of jump squats with 30% of my max and with upper body stuff I’m doing the usual exercises (push press, pull ups etc) with 75%+ of my max. Does this sound about right? Matt  ^

Answer:

Hi Matt,

 

I’ll answer this question with another question: Are you static proficient or reactive proficient?

 

You see, if you are purely trying to increase your vertical jump then you want to be the master at utilising your stretch shortening cycle. The idea behind this is that you use the decent (eccentric) part of the movement to generate ‘potential energy’ - then on the contraction part of the movement (jumping up) this ‘potential energy’ converts to actual energy.

 

Here is what you do:

·        Perform a normal vertical jump and record result.

·        Rest 90secs.

·        Sit down in a ¾ squat position (above parallel) and jump from the seated position.

·        Repeat.

 

If you are jumping higher with the normal vertical jump then you have better reactive strength than static strength. In contrast if you are better at jumping from a dead position then you have better static strength than reactive strength.

 

What does this mean? I would generally recommend paying more attention to your weak area whilst maintaining your stronger area for noticeable improvements in a short space of time. So let’s say can jump noticeably higher when you perform the standard vertical jump test (which, if you are doing properly, will use reactive strength).  This means you want to improve your static strength, meaning you should stop the jump squats with 30% (I’m assuming you’re rebounding) and start overcoming weight from a static position. For example, deadlift variations, box squatting, box jumps from a seated position etc. The list could really go on and on here. Try finding out what you need to work on, and then get back to me.

 

All the best,

 

FM

 

 







Hi fraser, I was thinking of trying some creatine to help me with my training as I've been training cold turkey for ages. What creatine do you recomend I should buy?  ^

Answer:

Hi anonymous

 

This is a good question. The supplement industry is a multi million pound empire and with that comes a lot of false claims and statements. So should you buy the £50 tub of ‘creatine now mixed with a high GI carbohydrate for scary speed absorption’?

 

 Well, probably not considering you could get the same amount of basic creatine monohydrate (which is what you want) for less than £10. If you’re going to get it, try unflavoured and mix it in with your shake. Easy.

 

Cheers,

 

FM







Hi Fraser, Thanks for the useful tips the other day mate I appreciate it. I've put my routine in here. I didn't know what those exercises were called for the muscle between your shoulder blades, so I just made them up, but I have included them in my routine.
Would you mind checking this over for me n letting me know of any changes I should make?
Cheers man.

Thanks again mate.

Oliver


MONDAY:
CHESTINCLINE BENCH > 10reps x3
UPPER BODY FLYS > 10reps x3 (superset)

HAMMER CURLS > 10reps x 3
PREACHER CURLS > 10reps x3 (superset)

TRICEPSCABLE PULL DOWN > 10reps x3
OVERHEAD ARM EXTENSION > 10reps x3 (superset)

SHOULDER BLADESSHRUG PRESS > 12reps x3
WALL SLIDES > 12reps x3 (superset)

TUESDAY:
BOX SQUATS > 12reps x3
LEG PRESS > 12reps x3 (superset)

DUMBELL LUNGE > 8reps X3
HAMSTRING CURLS > 12 reps x3 (superset)

CALF RAISES > 12reps x4
ROTARY CALF > 12reps x4 (superset)

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

WEDNESDAY:
CIRCUITS

THURSDAY:
SHOULDER UPRIGHT ROW > 10reps x3
DUMBELL SHOULDER PRESS > 10reps x 3

FRONT RAISES > 10reps x 3
SIDE RAISES > 10reps x3

WIDE ARM PULL DOWN > 8reps x3
BACKBACK EXTENSION> 8reps x3

WIDE GRIP SEATED ROWS > 8reps x3

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

TUESDAY:
BOX SQUATS > 12reps x3
LEG PRESS > 12reps x3 (superset)

DUMBELL LUNGE > 8reps X3
HAMSTRING CURLS > 12 reps x3 (superset)

CALF RAISES > 12reps x4
ROTARY CALF > 12reps x4 (superset)

ABSFRONT PLANK > 60secs x3
SIDE PLANK > 60secs x3
POWER PLATE CRUNCH > 60secs x3 (tri-set)

SATURDAY:
Circuits
  ^

Answer: Oliver,

 

I’m pleased to see you’ve decided to start recording what you are doing in the gym.


This question should serve as an example for people, because like many you’ve broken down exercise selection, reps and sets. Like I said- it’s definitely a move in the right direction if you are recording things, however: how will you progress? What’s the tempo?  As long as you know how you’re going to progress then any programme can work.

 

Here are a few tips with regards to programming:

 

1.       Set a date of when your goal must be achieved and work backwards. (By this I mean think where you should be when the goal is achieved, where you should be weeks before, and months before that!).

2.       Ensure the programme is balanced. For example, is there as much horizontal ‘pulling’ as there is ‘pressing’. Is there too much internal rotation and not enough external rotation?

3.       The most obvious is – does it all come together to match your goals? For example, if you’re trying to develop max strength or speed and you’re performing reps in the 8-12 range for every exercise – is that the best choice?

 

Hopefully this will give you an idea of what you need to know. Specifically I would ensure something changes each week. Aim to change the recovery or the loading each week to force adaptation and get a step closer to your goals! Not every single exercise will progress each session, however: the main lift should always be your ‘progress report’ because if that develops then everything else should fall into place.

 

All the best,

 

FM

 






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