Front Squats for Vertical Jump Training?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys, first post here.

Have a bit of a problem…I work out at home with no squat rack and only a 210lb olympic weight set. I can always get more weight plates, but can’t afford a squat rack nor do I have space for it. So I’m doing front squats in place of regular squats. Wanted to get your opinions on this because I know we have some serious fucking verts on this board.

I know front squats won’t hit the pc, glutes, or hams as well, but I’m still doing deads and Romanian deads every week, so I figured these would be enough to fill in the missing link. Am I wrong?

I also wanted to ask if I could do a few sets of squats with bands every week for my 16 week program (which is basically straight out of the Vertical Jump Bible), since descending rapidly is the most awkward part of the jumping motion for me right now. Is this too much–should I relegate it to only one or two of the four phrases of the program?

One last thing: Are jump squats dangerous to the knees? I’m not a huge person, but still decently heavy at 190lbs (6’2’'), so I wanted to get your opinion on them before I start them.

One ultra-ultra last thing: Is lifting on the lawn ok? Its mainly hard dirt where I do it, I just do it because its less hard on my joints for explosive exercises, and best of all I can drop the weight when I’m done unlike on concrete. Was curious if it’d make me lose power or something though.

Thanks a lot, I really like this forum.

-BetterAthlete (hope to be)

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[quote]BetterAthlete wrote:

I know front squats won’t hit the pc, glutes, or hams as well, but I’m still doing deads and Romanian deads every week, so I figured these would be enough to fill in the missing link. Am I wrong?
[/quote]

You can eventually add some good mornings and I believe these would be enough.

If your squatting weight is getting too heavy to clean from the floor you can buy a pair of sawhorse. Pretty cheap.

3

^ good advice.

I would try adding powerleans and possibly snatches.

You will not be able to front as much as you would back squat so the wieght may not be a problem yet.

Be sure you are going through a full range of motion.

Good mornings on a platform with a big plate (45# or bigger) will help the hamstings. You can also do wieghted short stride lunges.

My mental picture of you working out in the yard makes me think of the movie Boyz in the Hood… working out in the front yard is the shit.

I don’t see any negatives as far the performance goes.

4

How is he supposed to do Good Mornings without a rack?

OP, how are you going to use bands if you don’t have a rack?

5

I train in a garage with no squat rack. I’ve got plenty of toys (trap-bar, oly bar, plate-loading dbells, weight vest, sled, prowler, bands, med balls) but no squat rack. Honestly, I don’t really feel like I need one.

I put about an inch and a half on a pretty decent vertical over the summer doing mostly deficit deadlifts and high-rep front squats, along with some lunges, sled drags and plenty of jumping.

I used to be a box squat geek but now realized the specific exercise you do doesn’t really mean shit, it’s what you put into it and how you progress.

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Forget equipment, just get results!

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[quote]jtrinsey wrote:
Forget equipment, just get results![/quote]

Dude, it looks like someone got hung in your garage!

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You cna progress for a while, but eventually you will need to frontsquat heavier weights than youc an clean

I said before that a 2xBW frontsquat = 40 inch VJ. Since it’s usually around 80% of a full olympic squat for an average person. For others it’s more like 85%. Quad dominant olylifters are closer to 90%

ie 8RM olympic squat = 1RM frontsquat. Anyone who can do 8 reps with 2xBW on full squats will be able to jump at least 40 inches

1.5xBW Frontsquat = about 30 inch VJ

At the upper extreme you have Alan Barch jr aka SquatDR with a 2.5+ xBW frontsquat jumping over 46+ inches

545lbs at 210lb bodyweight

his front squat to olympic squat % is about 85%

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[quote]bpeck wrote:
jtrinsey wrote:
Forget equipment, just get results!

Dude, it looks like someone got hung in your garage![/quote]

That’s the punishment for not hitting the last front squat rep…

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First off, thanks for the replies everyone!

Beserk and German: I injured my back about a year ago doing good mornings, and to be honest, I’m very weary of ever doing that exercise again. I’ve always been fearful of it, even before I injured myself because I remember Bruce Lee fucking his back doing them. Would SLDLs suffice?

bpeck: I have bands with handles on them. I feed the barbell through the handles and then stand on the middle of the band when squatting. It works surprisingly well.

J: That picture is ridiculous, lol. Needless to say I’m not quite there yet. I’m glad to hear that you’re making gains without a squat rack–it gives me hope.

CoolColJ: That’s a pretty interesting breakdown. If its true, I have a pretty long way to go in getting a 40’’ vert. Right now I’m not even sure I can front squat my body weight…I probably could, but it wouldn’t be easy. I have around a 29 inch vert at the moment…maybe I have ok plyometric strength and gay maximal strength?

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if your are legally jumping that well for that level of strength, then you will find as you squat continues to go up. Your jump will not improve for a long while until you numbers get around to what they should be for your squat to bodyweight ratio.
You can’t cheat physics, you just have poor squat and neural efficiency as a begineer would

12

Go to Ebay and search for SQUAT STANDS they cost $120-150.

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[quote]CoolColJ wrote:
You cna progress for a while, but eventually you will need to frontsquat heavier weights than youc an clean

I said before that a 2xBW frontsquat = 40 inch VJ. Since it’s usually around 80% of a full olympic squat for an average person. For others it’s more like 85%. Quad dominant olylifters are closer to 90%

ie 8RM olympic squat = 1RM frontsquat. Anyone who can do 8 reps with 2xBW on full squats will be able to jump at least 40 inches

1.5xBW Frontsquat = about 30 inch VJ

At the upper extreme you have Alan Barch jr aka SquatDR with a 2.5+ xBW frontsquat jumping over 46+ inches

545lbs at 210lb bodyweight

his front squat to olympic squat % is about 85% [/quote]

This is really good information…

Just wondering, if a person only did front squats(bad form for back squats or whatever) and brought their front squat to 2xBW would this be just as effective as a 2.5bw back squat? Would this person, with a trained 2xbw Front squat, be even able to back squat over 2xBW or will they be too conditioned to front squats?

I find my form is getting bad with back squats as the weight goes up…ie lower back butt wink and my knees REALLY want to go inwards.(I have to force them out)

Im doing the vertical jump bible right after this russian strength squat generator program and Im debating whether I should just replace back squats for front squats…like the OP. After reading Mike Boyles latest article “Lifts I never did, Used to do, Started doing again” Im more inclined to do front squats.
Im more inclined to do so

14

[quote]RiPPing Time wrote:
CoolColJ wrote:
You cna progress for a while, but eventually you will need to frontsquat heavier weights than youc an clean

I said before that a 2xBW frontsquat = 40 inch VJ. Since it’s usually around 80% of a full olympic squat for an average person. For others it’s more like 85%. Quad dominant olylifters are closer to 90%

ie 8RM olympic squat = 1RM frontsquat. Anyone who can do 8 reps with 2xBW on full squats will be able to jump at least 40 inches

1.5xBW Frontsquat = about 30 inch VJ

At the upper extreme you have Alan Barch jr aka SquatDR with a 2.5+ xBW frontsquat jumping over 46+ inches

545lbs at 210lb bodyweight

his front squat to olympic squat % is about 85%

This is really good information…

Just wondering, if a person only did front squats(bad form for back squats or whatever) and brought their front squat to 2xBW would this be just as effective as a 2.5bw back squat? Would this person, with a trained 2xbw Front squat, be even able to back squat over 2xBW or will they be too conditioned to front squats?

I find my form is getting bad with back squats as the weight goes up…ie lower back butt wink and my knees REALLY want to go inwards.(I have to force them out)

Im doing the vertical jump bible right after this russian strength squat generator program and Im debating whether I should just replace back squats for front squats…like the OP. After reading Mike Boyles latest article “Lifts I never did, Used to do, Started doing again” Im more inclined to do front squats.
Im more inclined to do so[/quote]

yeah once he learns how to backsquat again, and get his back/erectors stronger

sounds like you have hip mobility and tissue quality issues, maybe try fix it? Foam rolling, release work, massage, mobility and activation crap.
You should be foam rolling and releasing every muscle at least once a week anyway. Weight training causes scar tissue and adhesion build up and tightens you up.

if you are squatting high bar, switch to low bar

15

[quote]CoolColJ wrote:
I said before that a 2xBW frontsquat = 40 inch VJ. Since it’s usually around 80% of a full olympic squat for an average person. For others it’s more like 85%. Quad dominant olylifters are closer to 90%[/quote]

I am going to have to test this out, at 86.3kg bw, front squatted 175kg well. Tried 182kg but failed. I guess I will have to practice on some jumping skills to put it all together though.

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don’t train too heavy while your doing all your jumpiing practise, cut back on the heavy lifts and olys and put them on maintenance. Fatigue both muscular and CNS wise is a big killer of hops

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ttt

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[quote]CoolColJ wrote:
don’t train too heavy while your doing all your jumpiing practise, cut back on the heavy lifts and olys and put them on maintenance. Fatigue both muscular and CNS wise is a big killer of hops[/quote]

SquatDr trains heavy and does all the sprint and jump work still doesn’t he?

19

his squat is on maintenance and done after sprinting. And his jump while high compared to the rest of us, isn’t as high as his best when he properly peaks it and cuts back on the sprinting

all these activities compete for the same resources

20

[quote]CoolColJ wrote:
You cna progress for a while, but eventually you will need to frontsquat heavier weights than youc an clean

I said before that a 2xBW frontsquat = 40 inch VJ. Since it’s usually around 80% of a full olympic squat for an average person. For others it’s more like 85%. Quad dominant olylifters are closer to 90%

ie 8RM olympic squat = 1RM frontsquat. Anyone who can do 8 reps with 2xBW on full squats will be able to jump at least 40 inches

1.5xBW Frontsquat = about 30 inch VJ

At the upper extreme you have Alan Barch jr aka SquatDR with a 2.5+ xBW frontsquat jumping over 46+ inches

545lbs at 210lb bodyweight

his front squat to olympic squat % is about 85% [/quote]

Yes, I know. Squat Doctor’s a monster. Quick question though: Are you stating that anyone who can front squat 1.5 bodyweight has a 30 inch vertical even if they are not jump training? Thanks.

Nick Radonjic