really thanx for all the advice
would it be possible to record my:
-1rm in squat.
-how long it takes me to do my 1rm in squat
-whats % of my 1rm in squat i can do 3 reps in 3 seconds
-my vertical jump
take those #s and determine wether or not im strength dominant or speed dominant.
I got this idea from reading one of kelly baggets articles
[quote]BlazinSpeed wrote:
would it be possible to record my:
-1rm in squat.
-how long it takes me to do my 1rm in squat
-whats % of my 1rm in squat i can do 3 reps in 3 seconds
-my vertical jump
take those #s and determine wether or not im strength dominant or speed dominant.
I got this idea from reading one of kelly baggets articles[/quote]
Yea thats entirely possible but the more “tests” you have to look at, the better overall idea you will get. A lot of coaches like to test the difference between your regular counter movement jump and a jump where you pause at the bottom for 5 seconds. You can also compare your CMJ with a depth jump from a height in the ballpark of 20-24in in your case.
When these results are very similar it shows that you are relying on your strength to propel your body and you are unable to effeciently use the extra energy of the eccentric experienced in the depth jump and, to an extent, in the CMJ.
ok ill test all of these things monday and give you the results.
what is a cmj jump?
[quote]BlazinSpeed wrote:
ok ill test all of these things monday and give you the results.
what is a cmj jump?[/quote]
Sorry about that. CMJ = Counter Movement Jump.
I’d be wary of testing all of those things on one day because of the intensity of all those tests and the fatigue you will induce in doing each. In other words, testing depth jumps first (without getting into potentiating effects which complicates things) will have a negative effect on testing your 1RM squat later on in the workout.
In my opinion seeing somebody move is more effective in determining their weaknesses than numbers themselves, obviously both is ideal. Id like to see those sprint videos if possible as well as some CMJ and running one leg videos.
PS- I’m no expert. I’m still learning about this stuff myself. Id love to see jtrinsey, squattin600, jumanji, and others jump in here with some wisdom.
i was plannin on testing my vertical and all the squat tests(1rm 3 reps in 3 seconds and how it long it takes me to get the 1rm.
then i will test my depth jump off a 24" box compared to a pause at the bottom for 5 secs jump.
plus ill try to get those videos for you but i dont know why they dont work for you.
How much can you box squat???..curious.
I dont know how much i box squat. Ive never done it before.
these are the results from what i recorded yesterday and today:
Max Squat: 390lbs
Time for 1rm Squat:3.68 sec
Time for 3 reps at 60%(235lbs):4.11 sec
5 sec pause vertical:30"
vertical:31.5"
vertical off 24" box:32.5"
tell me what yo u think.
Also I made a sled today and i was wondering what kind of loads i should use if i want to use it to gain explosivness after my 2 strength cycles?
I weigh 200lbs
thats not bad…im a FB player also…im an incoming freshman…I play running back…I do box squats almost 3 times a week…basically I just do box squats and good mornings…I usauly do 10 sets/x3…I start at 315 and go up 10 pounds each set until Im at like 385…then I go to 405 and 4sets of four…i Mean my god you feel so much stronger and explosive it feels like you could just bust out a sprint right after…its an amazing exercise and its did wonders for me. Try that routine it works pretty well. Also step ups with DB’s…
[quote]BlazinSpeed wrote:
I dont know how much i box squat. Ive never done it before.
these are the results from what i recorded yesterday and today:
Max Squat: 390lbs
Time for 1rm Squat:3.68 sec
Time for 3 reps at 60%(235lbs):4.11 sec
5 sec pause vertical:30"
vertical:31.5"
vertical off 24" box:32.5"
tell me what yo u think.
Also I made a sled today and i was wondering what kind of loads i should use if i want to use it to gain explosivness after my 2 strength cycles?
I weigh 200lbs
[/quote]
Sorry I didn’t get back to you earlier on this- all kinds of work and traveling etc.
Again I don’t see any glaring deficiencies here. If anything I would say it looks like you are leaning towards the strength/reactive side of things. So I would probably stick with strength/hypertrophy for now and then hit some power/reactive training towards the end of your off-season when you have a bigger strength base off of which to build.
Regarding the sled; if you want to use it as a special strength method for sprints (aka drag it while sprinting) I would make sure you are not running more than 10% slower than your fastest for that distance. If you go too heavy you with change the motor patterns of the sprint. That being said some coaches such as defranco basically say to hell with the “10% rule” and let their athletes drag heavy. I don’t have experience with dragging a sled for speed/explosiveness.
IMO the sled is better saved for the Westside type recovery workouts and/or loading it up heavy for some strength focused dragging. (Fyi Charlie Francis recently put out a dvd which I believe deals with dragging a sled for speed).
[quote]bigTR wrote:
Blazin-
No problem. Just trying to help out and understand this stuff a little better myself as well.
To see how well you convert strength to power I would take a look at your training log (if you dont have a log… start one right away!) and see how increases in strength correlated with your vert, 40 time, pc, etc.
If you bumped your squat up 100lbs and your vert went up 5-6in then id say you are pretty good at converting your strength to power. However if you got a lot stronger but saw 1-2in or less then you probably need more explosive work in order to express that increased strength in the 40, vert, on the field, etc.
In terms of where you stand right now and what your training should look like, its a tough call based on the numbers- especially without having seen you move in sport or in training. There are many ways you can get an idea for what you lack.
When you lift a 1RM do you “grind it out” or are you a hit and miss type lifter? When you sprint and jump is there a lot of knee bend and “muscling” of the movement with long ground contact times? Things like this can give you an idea of what you need to work on.
The more you muscle explosive movements that should be fluid and effort less and the more you grind with weights the more likely it is that you are a strength dominant athlete and you need to shift your training towards speed-strength means while maintaining your strength levels for a while.
If the opposite is true then I think you should boost up your strength for a while to act as a base for big gains in power work to come later.
Hope this helps,
Ian[/quote]
develop speed and power on the track and max strength in the weight room, no need to work on jump squats etc in the weight room keep it simple pc bsq bp and lots of sprints, throws and jumps on the track
I agree with pretty much all of what bigTR has said. You seem to be fairly balanced, bordering maybe on reactive-deficient (only 1.5" difference between your SJ and CMJ and only 1" greater on your 24" depth jump), IMO.
If you are “balanced”, then what you probably want to do is just pick one side or the other for your current training and create a lean. In this situation it would seem logical to hit more strength work so that you lean more towards strength-dominance, as this is still early in your off-season.
Push that max-strength up some more (as it seems like you are planning on doing) and then hit the power work. If you get to the point where your paused squat-jump is within an inch of your CMJ, you probably need to address power work.