I know you said work up to 20 box jumps, but where does one go from here? Do you merely just keep raising the height until you can’t jump any higher? Or, do you incorporate weighted dumbbells to hold on to while jumping?
Any reason for hill sprints over track sprints? I personally like how hill sprints tax me whether I try hard or not, but if it’s all the same, I was considering doing 1 day of sled dragging, 1 day of track sprints, and 1 day of hill sprints per week.
I can’t help but feel like my back is caving in in an unhealthy manner on my squats. This is frustrating because I can deadlift up to 435x9 which would lead me to believe I would be able to withstand 325x8 for squats with an upright back. Perhaps my back angle is fine and nothing is wrong, but I just feel like I’m caving in big time. I really don’t know how to go about fixing this. Thanks for any help.
I know you said work up to 20 box jumps, but where does one go from here? Do you merely just keep raising the height until you can’t jump any higher? Or, do you incorporate weighted dumbbells to hold on to while jumping?
Any reason for hill sprints over track sprints? I personally like how hill sprints tax me whether I try hard or not, but if it’s all the same, I was considering doing 1 day of sled dragging, 1 day of track sprints, and 1 day of hill sprints per week.
I can’t help but feel like my back is caving in in an unhealthy manner on my squats. This is frustrating because I can deadlift up to 435x9 which would lead me to believe I would be able to withstand 325x8 for squats with an upright back. Perhaps my back angle is fine and nothing is wrong, but I just feel like I’m caving in big time. I really don’t know how to go about fixing this. Thanks for any help.
Hey man- obviously not Jim, but hopefully I can help some.
Height and added weight are two options; adding variation to the jump is more. Adding braod jumps or bounding could be useful progressions, but the use of these movements are for activation with 5/3/1 so I wouldn’t exert myself on them. Just as a note; with your box jump you seem to lean forwarde and then jump.
I like to start with hands above head, bring them down and back as I load the posterior of my legs and then explode up. I just try to avoid leaning forward so I’m pushing off the floor- I could be wrong.
I’m guess-timating here, but I reckon that Jim suggested hill sprints to restrivt impact on the legs. 5/3/1 makes your muscles stronger- but you dont want to infring on that with shin splints, busted knees and tight hips.
Speaking waaaay outside of my standing here but I’d first establish why you are caving in; grab an honest training partner; I mean People who work in gys are meant to tell you when youre doing stuff wrong too.
If you establish why you are caving in, then you need to find the reason - could be simple as tight or weak muscles.
Could be simple as your technique.
for me it looks like your lower back doesnt have enough tension in it and youre not driving upward, but there are guys far more qualified here to offer their opinions.
I know you said work up to 20 box jumps, but where does one go from here? Do you merely just keep raising the height until you can’t jump any higher? Or, do you incorporate weighted dumbbells to hold on to while jumping?
Any reason for hill sprints over track sprints? I personally like how hill sprints tax me whether I try hard or not, but if it’s all the same, I was considering doing 1 day of sled dragging, 1 day of track sprints, and 1 day of hill sprints per week.
I can’t help but feel like my back is caving in in an unhealthy manner on my squats. This is frustrating because I can deadlift up to 435x9 which would lead me to believe I would be able to withstand 325x8 for squats with an upright back. Perhaps my back angle is fine and nothing is wrong, but I just feel like I’m caving in big time. I really don’t know how to go about fixing this. Thanks for any help.
[/quote]
No, I don’t believe you need to.
This is personal preference, goal dependent and fitness dependent - what people do with their conditioning work is not of any interest to the end goal for me.
Do 2-3 years of back raises (weighted/unweighted - using time/weight/static as measuring points), work up to 5 sets of 20 of straight legged raises while hanging from chin bar (all reps must be perfect and slow), consistent GM work for variety of reps and side bends/weighted sit-ups and ab wheel. The amount/focus of real ab/low back work is atrocious. So focus on that for several years and you will never have a problem again.
I can’t help but feel like my back is caving in in an unhealthy manner on my squats. This is frustrating because I can deadlift up to 435x9 which would lead me to believe I would be able to withstand 325x8 for squats with an upright back. Perhaps my back angle is fine and nothing is wrong, but I just feel like I’m caving in big time. I really don’t know how to go about fixing this. Thanks for any help.
[/quote]
Lifter85, I’m not sure if this is you or not, but a lot people misdiagnose the reason they cave over for being a back strength issue. I think many times its a quad strength issue. The body knows that the quads can’t handle the big weights so it tips over to spread the load to the strongest spot which is the low back. That’s how it is for me at least. The reason you bend over may actually be because you have a relatively strong back.
Do 2-3 years of back raises (weighted/unweighted - using time/weight/static as measuring points), work up to 5 sets of 20 of straight legged raises while hanging from chin bar (all reps must be perfect and slow), consistent GM work for variety of reps and side bends/weighted sit-ups and ab wheel. The amount/focus of real ab/low back work is atrocious. So focus on that for several years and you will never have a problem again. [/quote]
Thank you for this. I work in prison and the core strength on some of those guys is crazy. This one prisoner can do the human flag move so we were asking him about his routine. He works abs 6 days a week, not on Sunday though. He mentioned weighted hanging leg raises and the ab wheel.
I know you said work up to 20 box jumps, but where does one go from here? Do you merely just keep raising the height until you can’t jump any higher? Or, do you incorporate weighted dumbbells to hold on to while jumping?
Any reason for hill sprints over track sprints? I personally like how hill sprints tax me whether I try hard or not, but if it’s all the same, I was considering doing 1 day of sled dragging, 1 day of track sprints, and 1 day of hill sprints per week.
I can’t help but feel like my back is caving in in an unhealthy manner on my squats. This is frustrating because I can deadlift up to 435x9 which would lead me to believe I would be able to withstand 325x8 for squats with an upright back. Perhaps my back angle is fine and nothing is wrong, but I just feel like I’m caving in big time. I really don’t know how to go about fixing this. Thanks for any help.
[/quote]
No, I don’t believe you need to.
This is personal preference, goal dependent and fitness dependent - what people do with their conditioning work is not of any interest to the end goal for me.
Do 2-3 years of back raises (weighted/unweighted - using time/weight/static as measuring points), work up to 5 sets of 20 of straight legged raises while hanging from chin bar (all reps must be perfect and slow), consistent GM work for variety of reps and side bends/weighted sit-ups and ab wheel. The amount/focus of real ab/low back work is atrocious. So focus on that for several years and you will never have a problem again. [/quote]
Awesome, thanks. Only thing I have left to ask though is, what do I do during the meantime of 2-3 years regarding my form? From the sounds of it all will fall into place once I’m 2-3 years down the road if I keep that stuff up, but how about for the now? I don’t exactly want to injure myself between now and then continuing this improper form (assuming it is even form that could injure me).
[quote]AMeadows21 wrote:
Lifter85, I’m not sure if this is you or not, but a lot people misdiagnose the reason they cave over for being a back strength issue. I think many times its a quad strength issue. The body knows that the quads can’t handle the big weights so it tips over to spread the load to the strongest spot which is the low back. That’s how it is for me at least. The reason you bend over may actually be because you have a relatively strong back.
[/quote]
You are allowing your hips to shoot up and squat-morning the weight. Don’t. It’s as simple as that.
[quote]lifter85 wrote:
Awesome, thanks. Only thing I have left to ask though is, what do I do during the meantime of 2-3 years regarding my form? From the sounds of it all will fall into place once I’m 2-3 years down the road if I keep that stuff up, but how about for the now? I don’t exactly want to injure myself between now and then continuing this improper form (assuming it is even form that could injure me).[/quote]
Relax. If you’re slow and steady with increasing your training maxes, the weight you handle isn’t going to get that far ahead of your form. The last couple of reps of a tough set aren’t always perfect–the intent and effort to maintain form when you are a little fatigued is when your body learns to do it better next time (keeping anything serious from happening is also part of the point of stopping 1-2 reps short of failure).
Your first few reps are pretty solid, then the struggle begins, and that’s ok too. Hip shoots happen, and depending on how you are built, they might always be a thing you need to work on at max weights. Looking at your video, it doesn’t look like you’ll hurt yourself unless you increase your training max too quickly. Leave it the same for a couple of cycles if you are really worried about it and try to hit more of the reps with great form with the same weight.
Maybe try the front squat for a while instead ? you’ll have to work hard tightening those abs or you’ll loose the weight forward… and if it’s your quads that aren’t enough strong like this guy said, then it’ll strenghten them, cause front squate is more quads and less hams than regulars. It will perfert your squat tenchique too - no so different from regulars (back squats). But that’s just a beginer’s guess - you’re already lifting a bit heavier than me…