what is this? Ive heard a lot about this on DeFranco’s videos and it seems to be a training method that helps bring Explosiveness. He said that static overcome by dynamic strenght is used in exercises like Floor Presses, deadlifts, boxsquats etc. All i see that similar in these exersices is the weight is paused after the eccentric portion and before the concentric portion.
Is this statement true?
Yes, these types of exercises are particularly useful in building starting strength because there is an absence of the stretch reflex normally created by the eccentric portion of the lift.
Anytime you see a break in the eccentric/concentric chain, the exercise could be described as static overcome by dynamic. Box squats are really only effective for this type of training if you REALLY sit back. Watch some videos and look for the characteristic “rock” and hip drive by people that know how to box squat. Straight down and up doesn’t count just because its on a box.
Jay Schroeder is also fond of this type of training, but he has his athletes perform an isometric hold against an unyielding weight, and then after a given period of time (usually ten seconds or less) they start performing dynamic reps. Same idea.
This type of training has its place, but what are your goals? If you are looking for speed and reactivity, the aforementioned stretch reflex plays a HUGE role, too. You wouldn’t lower into a quarter squat and pause for any great length of time before testing a vertical jump…
Sorry, forgot to address one thing as well:
This is true for deadlifts on only the first rep in a set, because it is coming from the floor (static).
After the first rep there is an eccentric (lowering) portion, so therefore the ensuing stretch reflex. Hope this clarifies things. Feel free to ask if this causes further questions to arise about your training and/or methods.
[quote]T Affliction G wrote:
This type of training has its place, but what are your goals? If you are looking for speed and reactivity, the aforementioned stretch reflex plays a HUGE role, too. You wouldn’t lower into a quarter squat and pause for any great length of time before testing a vertical jump…[/quote]
The stretch reflex plays a tiny role in a counter-movement jump. Greater jump height is brought about by a greater impulse generated due to a larger amount of time during which upward force is generated.
-Dan
Ok, thats what I figured. when you say sit back, that means sitting back on the box so that your hamstrings feel a stretch and cant go back any further right?
Also, a little of topic.
What the difference between a Romanian DL and a Stiff Leg DL?
[quote]buffalokilla wrote:
T Affliction G wrote:
This type of training has its place, but what are your goals? If you are looking for speed and reactivity, the aforementioned stretch reflex plays a HUGE role, too. You wouldn’t lower into a quarter squat and pause for any great length of time before testing a vertical jump…
The stretch reflex plays a tiny role in a counter-movement jump. Greater jump height is brought about by a greater impulse generated due to a larger amount of time during which upward force is generated.
-Dan[/quote]
Why then does a depth jump off of a box of low to medium height facilitate a higher jump? Clearly, the stretch reflex is involved to some extent. Larger amount of time with respect to what? A typical reactive-dominant movement like bounding/sprinting? Yes, okay. But don’t confuse him.
[quote]T Affliction G wrote:
Sorry, forgot to address one thing as well:
This is true for deadlifts on only the first rep in a set, because it is coming from the floor (static).
After the first rep there is an eccentric (lowering) portion, so therefore the ensuing stretch reflex.[/quote]
A true deadlift implies a total unloading of the weight. You’re supposed to let the weight completely rest on the floor before starting the new rep. Unless maybe RDLs are different, don’t know.
[quote]norcal_BALLER wrote:
What the difference between a Romanian DL and a Stiff Leg DL? [/quote]
Butt punch. RDL is controlled from the hips, while SLDL is more like a stretch, minimizing movement of the hips. SLDL keeps a constant degree of slight knee bend, while RDL allows it to bend further if flexibility is insufficient. Now days, both start from the top; however, RDLs can also be pulled from the floor in their original fashion.
To perform a RDL, hold the weight at lockout, fixing your eyes on a spot a bit above hip height on the wall in front of you. Then push your butt backwards, which will drop the torso and lower the bar. Let the knees bend as needed but keep the weight on your heels and the emphasis on your posterior chain, feeling that stretch in the hamstrings. When you can’t punch the butt back any further, you’ll have lowered far enough. To return upright, simply pull the hips back in.
Think of the hips as a hinge.
it works with jumps as well
squat on a box, pause, release the hip flexors, and then jump, builds INCREDIBLE strength.
imagine doing that with a weighted vest, your ability to overcome weights and to active your motor units will jump drastically.
its something to use at the end of a training cycle though if I recall correctly…
Just to add to the point… alot of Plers (specifically on the MM training philosophy) have been filmed doing jumps off a box (like box squat) onto a bench with bands attached to the belt. Definetly a great way to “keep your speed” during the circa/supr-max phases.
T Affliction G,
Great reply to the static overcome by dynamic conundrum. But also think of this… the jump facilitated from a height SHOULD elicit a higher jump but (sometimes for lack of elasticity and/or neural output) not everbody does jump higher.
In my 6 years of training athletes 90% of them INITIALLY test at equal heights. This of course tells me they (neuro-muscular system does not know how to utlize stretch reflex efficiently) need to embark on a training program that will teach this. A la Shcroeder (rebound methodics and altitude drops), a la inno-sport (ADA, RFI, OI,etc.) If of course the jump is higher, and I could be mistaken, at 20% better than the regular jump then there is “no deficiency” and a hybrid training program can be utilized. But again this form of explosive strength deficit evaluation should be tested regularly.
Ok, thanks everyone, to add to another leg day, im going to start doing “dynamic” jumps. Pretty much One leg box jumps followed by unilateral work, posterior chain, calves, and other stuff…