[quote]Bloobird wrote:
You might want to try reactive squats, broad jumps or hurdle/box jumps over depth jumps if you knees hurt.[/quote]
I may do that.
What are reactive squats?
[quote]FightingScott wrote:
Bloobird wrote:
You might want to try reactive squats, broad jumps or hurdle/box jumps over depth jumps if you knees hurt.
I may do that.
What are reactive squats?[/quote]
Reactive squats- This is a rhythmic jump squat variation and calls for you to jump higher over a full range of motion while using weight. From the upright squat position pull the bar securely down on your shoulders and quickly descend down into a 1/2 squat position and bounce back up attempting to jump.
If you do the movement correctly you should feel a stretch on the muscles of your quadriceps, hamstrings, and glutes as you absorb, stabilize, and react to the oncoming force. Use weight anywhere from 15-50% of your maximum squat. Perform 5-10 reps per set.
Copied+pasted from Kelly B’s website.
Same ideal result of depth jumps, a stretch in the muscles involved.
[quote]Bloobird wrote:
FightingScott wrote:
Bloobird wrote:
You might want to try reactive squats, broad jumps or hurdle/box jumps over depth jumps if you knees hurt.
I may do that.
What are reactive squats?
Reactive squats- This is a rhythmic jump squat variation and calls for you to jump higher over a full range of motion while using weight. From the upright squat position pull the bar securely down on your shoulders and quickly descend down into a 1/2 squat position and bounce back up attempting to jump.
If you do the movement correctly you should feel a stretch on the muscles of your quadriceps, hamstrings, and glutes as you absorb, stabilize, and react to the oncoming force. Use weight anywhere from 15-50% of your maximum squat. Perform 5-10 reps per set.
Copied+pasted from Kelly B’s website.
Same ideal result of depth jumps, a stretch in the muscles involved.[/quote]
Whose Kelly B?
Kelly Bagget. His website is:
He’s got a 42-43 inch standing vert, so he know something about squatting and speed training. He weighs 160 lbs and ATG squats around 400 lbs, not bad for a small guy
I just went to this guys website and the first thing I saw was a vertical jump calculator. It says I should have a vertical jump above 35 inches. There’s no way that’s right!
[quote]FightingScott wrote:
I just went to this guys website and the first thing I saw was a vertical jump calculator. It says I should have a vertical jump above 35 inches. There’s no way that’s right![/quote]
I asked the guy who made the calculator what type of squat you need to do for it to be accurate earlier today actually. He said:
“all the way down, no belt, shoulder width stance or slightly wide, high or lower bar as low as your fairly upright and using your legs and glutes, rather than your back to squat and GM it up”
So go atg with a shoulder with squat staying failry upright. I also think that the calculator assumes you practice jumping a lot and have good movement efficieny.
The calculator is accurate to the inch for me.
[quote]Bloobird wrote:
FightingScott wrote:
I just went to this guys website and the first thing I saw was a vertical jump calculator. It says I should have a vertical jump above 35 inches. There’s no way that’s right!
I asked the guy who made the calculator what type of squat you need to do for it to be accurate earlier today actually. He said:
“all the way down, no belt, shoulder width stance or slightly wide, high or lower bar as low as your fairly upright and using your legs and glutes, rather than your back to squat and GM it up”
So go atg with a shoulder with squat staying failry upright. I also think that the calculator assumes you practice jumping a lot and have good movement efficieny.
The calculator is accurate to the inch for me.[/quote]
Makes sense. Calculators like that never work no matter how competent the people behind them are anyway.
I see he’s linked to Eric Cressey now. And his articles are pretty awesome. He seems legit to me.
I defiantly have more research to do in the way of depth jumps.
[quote]FightingScott wrote:
Bloobird wrote:
FightingScott wrote:
I just went to this guys website and the first thing I saw was a vertical jump calculator. It says I should have a vertical jump above 35 inches. There’s no way that’s right!
I asked the guy who made the calculator what type of squat you need to do for it to be accurate earlier today actually. He said:
“all the way down, no belt, shoulder width stance or slightly wide, high or lower bar as low as your fairly upright and using your legs and glutes, rather than your back to squat and GM it up”
So go atg with a shoulder with squat staying failry upright. I also think that the calculator assumes you practice jumping a lot and have good movement efficieny.
The calculator is accurate to the inch for me.
Makes sense. Calculators like that never work no matter how competent the people behind them are anyway.
I see he’s linked to Eric Cressey now. And his articles are pretty awesome. He seems legit to me.
[/quote]
Yeah, his articles are awesome.
Alright. I’ve thought rationally about this whole Jump Plyometric training stuff. Instead of just winging it and spending anywhere from a month to a year trying to figure out how to use shock-stretch training,
How to adjust volume for the unique rigors of shock-stretch training, and all that rubbish, I’m just going to alternate between some type of Dynamic Effort Platform Deadlift on my “A” Weeks and do Standing Broad Jumps on my “B” Weeks.
I’ve played with Standing Broad Jumps in the past but now it’s time to give them a fair test. It’s a simple, explosive, full-body movement. It’s really not much different from a snatch.
I stopped doing Platform Speed Deadlifts because I got fast at those. Then I recently stopped doing Speed Deadlifts because I got fast at those too. I bet I’m probably slow at Platform Speed Deadlifts again. Time to give those another go.
For what it’s worth, my “A” weeks are when my Max Effort Lower Body Lift is some sort of Deadlift AND when I work on getting an OAC. My “B” weeks are when my Max Effort Lower Body Lift is some sort of squat and I work on Kroc Rows.
THAT’S IT!
I’ve got all my exercises for every A and B week written out. I’ve got all my Max Effort Exercises Written out. It’s all written in stone. I’m sticking to this plan until spring break. I’m not going to change a damn thing. I’m just going to follow the plan I’ve set out verbatim and reap the benefits.
Really, the only change I made since my last post of this nature is that I’m not going to do Depth Jumps.
you know that whole thing I was saying that you change your program every other day, yeah, you’re doing it again.
[quote]detazathoth wrote:
you know that whole thing I was saying that you change your program every other day, yeah, you’re doing it again.[/quote]
Whatever.
[quote]FightingScott wrote:
detazathoth wrote:
you know that whole thing I was saying that you change your program every other day, yeah, you’re doing it again.
Whatever. [/quote]
Just thought I’d let you know, and if you don’t progress much in the next few months, don’t say I didn’t tell you so.
12/12/2008
Incline Bench Press:
45X10
95X5
135X3
155X1
175X1
205X1
225X1
205X1X2
Incline CGBP:
165X16 RP
Lumberjack Press:
50X5
75X6X2
Chain Push-ups:
46 reps
COC:
Did one set
225X1 on Incline has been a LONG time coming.
What benefits do Incline CGBP have over flat CGBP other than being another variation?
[quote]Bloobird wrote:
What benefits do Incline CGBP have over flat CGBP other than being another variation?[/quote]
Dunno. It feels like it’s all triceps, it’s a weakness for me, and I have trouble locking out the normal Incline Bench Press so I figure it’s a good thing to use. Louie speaks highly of Close-Grip Inclines in his articles on benching.
I think the Range of Motion may be longer than a normal CGBP so there’s more time under tension. I just know I suck at them so I probably need them.
[quote]FightingScott wrote:
Bloobird wrote:
What benefits do Incline CGBP have over flat CGBP other than being another variation?
Dunno. It feels like it’s all triceps, it’s a weakness for me, and I have trouble locking out the normal Incline Bench Press so I figure it’s a good thing to use. Louie speaks highly of Close-Grip Inclines in his articles on benching.
I think the Range of Motion may be longer than a normal CGBP so there’s more time under tension. I just know I suck at them so I probably need them. [/quote]
Thanks. They feel harder thant flat CGBP for me too.
12/15/2008 - Max Effort Lower Body
Platform Deadlift:
135X3
225X2
275X1
315X1
365X1
405X1
455XM (Failed right Below Knees)
455XM (Failed right Below Knees)
435XM (Failed right Below Knees)
415XM (Failed right Below Knees)
Front Squat:
135X5
225X1
275X1 (Felt Like a Million Pounds)
2 sets of 45’ Back Raises
2 sets of Abs
1 set of go home in shame.
It is what it is.
so wait, you maxed on plaform deads and then maxed out of front squats?
[quote]detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?[/quote]
No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.
[quote]FightingScott wrote:
detazathoth wrote:
so wait, you maxed on plaform deads and then maxed out of front squats?
No. I was going to do reps on Front Squats but I pussed out. 315 is my best Front Squat. I thought with how heavy it felt that I would be better off just shutting it down for the day.[/quote]
So what’s the reasoning behind doing platform deads and then front squats? With all those missed lifts on the deads, you’re quads would have already been fried by the time you did front squats.