Atreides- Sorry I didn't get back to your PM sooner, I haven't checked them recently. I'll just post your question here in case the answer helps anyone else as well:
"This is my third week on the program. This is the third leg day where I have some minor bruising on the inside of my right leg at the knee.
Always goes away in a day or so. I am convinced it is the jump squat. This is a new movement for me and is somewhat awkward.
Can you give me some tips or coach me through this movement?"
If you are having brusing at the knee, I would assume your landing is faulty. You are probably either:
a> Landing stiff. Focus on a soft landing, absorb the impact into an immediate descent. Don't try to stop between reps, aim to complete your set in as short of a time frame as possible.
b> "Caving in". Watch your knees as you land. Do they deviate inward at all? If so, focus on forcing a weight shift to the outside of your feet during the landing. Your knees MUST point the same direction as your feet at all times during the lift.
Either way, it sounds like you might have some sort of knee deviation. Give me some more info and I can help you figure it out.
diesel23- This program encompasses strength, hypertrophy, as well as power. As for the Jump Dips, they are placed immediately after 6RM weighted dips for a purpose. The preceding heavy load allows for a larger pool of motor units to be activated, and can enhance your power output as well as total fatigue of activated fibers during the Jump Dips. Plus, they look really cool and will DEFINATELY get you in good with any onlooking fitness bunnies.