BigTR~
Squatting is dead correct. I merely gave an example of another grueling exercise found at the “deep angles”.
I actually just move right along the force curve. From strength (DUR) methods (Iso, PIM, OI’s), to MaxForce stuff (FDA’s, REA’s, or Olympics), to more speed-strength stuff (RFI’s (line jumps), etc.).
The issue isn’t as simple as “getting stronger” down low. I knew too many guys who were very strong who got to watch me play on Friday nights. In fact, the only guys I knew who cared about how much they benched were the guys who got cut. Now, I know this isn’t a popular thing to say on a predominantly PL thread, but it is true.
To make it very simple: the pot of gold is found in the squat rack… if you are reactive and rate dominant (usually hand in hand in athletics).
For all the rest of those strength dominant athletes… the ones who stick to the ground, the ones who ‘muscle’ everything, you are being lied to, plain and simple. Squat 450 or squat 500, it makes no difference because you cannot get to the point of attack.
Now, get a springy guy stronger and he will FLY!!!
I guess all of the non-springy guys are screwed according to modern S&C.
I have yet to see a collegiate program where there is a 4 year progression of plyometric based exercises.
Why? I am asking seriously because I cannot fathom the reason.
So, if you want to drive a guy to have better hips, and to have USEABLE stength at deep angles, then you must first lay the foundation (there is no way around being strong down low first), then learn to absorb force, then reactively squat or Catch a Clean in the deep position and drive back up to standing, then learn to reactively do this with lighter weight faster (Jump squats, weigth vest jump squats, etc.), then do altitude drops in a deep position, then depth jumps.
Now, many of these qualities can be worked simultaneously on different days, but there must be a logical progression, IMO.
Now, this is all single planed. You must do these things in the other two planes of movement also. If you don’t know these, just ask. You must also do these things unilaterally, etc.
Now, this seems very complicated. It isn’t. In fact, it is as simple as Westside or anything else. It is just that in sprots you are training to operate in the speed-strength protion of the force curve, not the MaxStrength portion.
So while westside uses very sport specific Strength-speed, and speed-strength to support their MaxStrength sporting efforts, the field athletes must use MaxStrength to support their strength-speed and speed-strength sporting efforts.
All of these “fancy” exercises are just different formes of speed strength that also work elastic qualities differently… not fancy. Much like adding bands and chains to alter the stimulus provided during a DE or ME day… same deal, different place on the force curve.
As an example of dynamic strength and loose hips, when I lived in Indy, I used to watch this decathlete train who wore a weighted vest (40lb) to do dynamic lateral lunges. I mean step laterally and dive bomb ass to grass and pop back up instantly… amazingly painful looking, and yet a stunning display of dynamic strength due to smoothness. He would crank out 25 per side as part of hid dynamic warm-up.
Yes, he was a beast for his size.
Anyway, I have to hit the sack.
Let me know if this helped at all.
J