I know a lot of athletes on this site are currently doing some form of Joe DeFranco’s Westside for Skinny Bastards and I thought I’d give them all a heads up with this info.
The dynamic box squats with jumpstretch bands that a lot of athlete’s use to build power may not work as well as they are supposed to. According to Tudor Bompa working with elastics in an attempt to build power will not work because:
“Any action performed with the scope of developing power has to continuously increase acceleration throughout the range of motion, with maximal speed achieved at the instant of release…Without constant acceleration, the discharge rate of the fast-twitch muscle fibers is low and the development of power is quite impossible.”
I believe this is why Joe has begun using box jumps as an alternative recently. However, this is not to say elastics are of no use under power conditions, so don’t throw your jumpstretch bands away yet.
In sporting performance the highest amount of force prestent within any jumping or running movement is not encountered at toe off, but during the ammortization phase (eccentric/concentric coupling phase). Plyos are traditionally used to train this component but a version of dynamic squats can be used as well.
In order to perform this movement you need a bar loaded to 40-60% of your 1RM (start light) and light band resistance (the purpose of the bands is only to accelerate the descent). All you need to do is freefall to around parallel and then try to stop the weight and rebound up as quickly as possible. Think of it like a clean recovery but with the bar on your back. This will train the ammortization phase and will result in brief intramuscular tension the likes of which can only be found in select plyometric methods.
Sorry for the rather long post, I just figured I’d try to help out some of the other athletes on this board with a little public service announcement.