T Nation

Jump and Lift


#1

http://www.youtube.com/watch?v=uD8BCJrAkYw


#2

What's with the half squats?


#3

What do U mean?


#4

What's the point of doing "dynamic half squats" when you could get more out of doing an atg squat or a box squat? If you are set on doing half squats at least throw on like 300 kgs


#5

Why do you do half squats?


#6

Test 1: Do a jump squat going ATG

Test 2: Do a jump squat doing a half squat

Discussion: In which will you jump higher loaded? Why?

Conclusion: You will jump higher doing loaded jump squats only going half or even 1/4 of the way down due to the stretch-shortening cycle.

Why don't basketball players do a full ATG squat before jumping?


#7

why would you get more out of doing an ATG squat or box squat, when a half squat is so much more specific (time/rom/angles) to jumping?

plus you dont even know what "phase" of his program he is in.. never occured to you he actually does do deep squats? maybe he does them in the phase preceding this?

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..

can everyone please get off ATG/BOX squat's nuts..


#8

No one should ever have to say anything this many times.. :confused:


#9

i just hope people keep quoting it so we can reverse brainwash people..

sorry junior didnt mean to hijack your thread or anything but i just envisioned 20 flames on your half squatting :wink:

sick vid man and great progress..

peace


#10

Bantam Runner,

I was referring to the "dynamic half squats" featured in the first video, I have no problem with the jump squats he performed.

Adarqui,

I'll stick with weighted plyos and atg/box squats any day over "specific to jumping" half squats.


#11

cool.. glad you would do so..

but weighted plyos are not generally a good idea..

and some of the best coaches to have ever graced this planet utilize half squats as they peak for their performance increases.

if you're peaking vert and you don't incorporate half squats, then you're probably not going to obtain that extra inch (or inches) ;d

and why would one object to a half squat while acceptive a half-jump squat? don't you see how powerful the specificity is?

peace


#12

aright im done posting about it.. ;d

sorry folks.


#13

"Day one -> DYNAMIC EFFORT - LEGS"

Day four is going to be "MAXIMAL EFFORT - LEGS"

  1. ATG front squats x3
  2. RDL x5
  3. pistols
  4. GHR
  5. weighted abs

Why half-squats? More 'sport-specific' (I don't care how much you hate this term)
Why dynamic (with calf raise)? To avoid decceleration at the end of the movement.

Poliquin on partial movements (usually a full ROM belever):
"1. It allows you to use greater loads than you can when performing full-range movements. This means you can select specific parts of the range of motion of an exercise where you are the strongest, and use weights that will appropriately overload that range. For example, if you always train with full squats, you will not be overloading maximally the top range of the movement (i.e., quarter squat). In his text Science and Practice of Strength Training, Soviet sport scientist Vladimir M. Zatsiorsky says that to become more sport specific to the demands of their sports, elite volleyball players should perform 60 percent of their squats in a partial range of motion, compared to only 20 percent for elite ski jumpers. For beginners, he did not recommend any semi-squats for either of these groups."

I think it ends the discussion.


#14

Hang Power Snatch
-biggest issue
-you needlessly lift your legs up. If you keep your feet on the floor for 'longer' you can DRIVE UP OFF THE FLOOR with them. Your legs lift up for too long, try and stay more in contact with the floor. Once you leave the floor you CAN'T PUT any POWER TO THE BAR. Your only going to give it as much as you left with on the floor.

Apart from that looks good.

You got some sweet hops!

Whats your standing vertical?

Koing


#15

CHEST/BACK


#16

LEGS

max effort


#17


My Slam Dunk Session

And current look:


#18

haLf squats are good.Add bands also to apply more speed.Stretch reflex is a must to be explosive.Think about this when you jump do you go into a full squat position.NO. good choice for speed day make sure weight is light thou.It seems like your on the right track.Just an added plus to his training.

Also when doing plyo jumps you dont go into a full squat.People its all about speed and power.I have my boxers do these also and its added the quick push off for there jab.EUROPEAN METHODS ARE THE BEST
PEACE OUT BRO


#19

I don't disagree with half squats but there was hardly anything "dynamic" about them. Your bar speed was much too slow. That is my only criticism. Keep up the hard work.


#20

See here's a man who has done research to back up his program. Wish more people did that before they got on the net to act like they're some kind of big dog and really don't know much of anything. I can't dunk, I've never trained for it, but I know that guys like James Smith (the Thinker), Poliquin (who I don't always agree with but respect), and others have used half squats, quarter squats, box squats, full squats, accomodating resistance, jump squats, and various plyometric jumps to elicit a training response that allows for greater rate of force development, and transference into the jump. Leave this guy alone and deal with it. I use half squats exclusively with my long femured basketball players and train a kid who just turned 17 and can dunk barefoot off of asphault, so I must be doing something right. Stay Strong and God Bless brother! Keep up the good work!