I think Dave Tate’s version of a box squat is different from how Joe Defranco wants us to perform them in order to increase vertical jump. Defranco recommends performing the squats at a speed of 2 reps in 2 seconds or less, so a pause on the box is not very possible.
[quote]B.Ford wrote:
SquatDR,
How do you perform box squats? Do you pause on the box for a second or touch and go ?[/quote]
yeah the way that i do them is to sit back which will break up the eccentric/concentric chain (down and up). so you will sit back as if you are sitting on the toilet, drive up with your head and chest into the bar and extend the hips in a pelvic thrust. common errors that i have seen that didnt transfer well to squatting was people lifting their feet off the ground while on the box and driving them into the ground, too much forward lean when coming up and not driving the head up, not using the hips enough. hope this helps.
[quote]tajam wrote:
I think Dave Tate’s version of a box squat is different from how Joe Defranco wants us to perform them in order to increase vertical jump. Defranco recommends performing the squats at a speed of 2 reps in 2 seconds or less, so a pause on the box is not very possible. [/quote]
I think Joe himself said later on that that method is not the optimal way to go, as it increases risk of injury. Anyone else remember this, or where it was mentioned? I have a feeling it might have been in the Double Tap interview but I’m not sure…
tajam, my bad on the article for box squats. you said you wanted to know how to box squat so i searched and found that one. speed box squat is obviously different, but not much. the feet are closer and you just tap down when goin for speed.
what are your numbers like? you may want to work on building up some strength before you go straight to a vertical program. being force dominate myself, thats what i had to do and it helped a lot.
Bob DigiNY,
No problem on the article, it gave me chance to compare the two techniques, thanks for the link.
My strength numbers are very low and I feel the need to build a strength base first because at my age (16), I have not yet seriously trained my legs for strength, sticking mostly to plyometric movements (I know now this was a bad approach as I am not strong enough to get the full benefits from the plyo).
My max full back squat is 225, deadlift 245, and clean 165.
I plan on building on these numbers considerably. Do you have any suggestions?
I also really like the format of Defranco’s 6 week vert program (1day strength, 1 day speed).
Sorry for the long-winded post, any advice would be appreciated.
[quote]benchaffleck wrote:
Recently I’ve become a big fan of doing ballistic work on the hack squat machine. Has anyone done this? I usually put a moderate amount of weight on, then slowly descend into the bottom position, then explode upwards while staying on my toes. I explode upwards with enough force that my feet come off the platform about an inch or two but I avoid slamming the sled at the top, because I keep my knees bent. Then I slowly decend again all the while staying on my toes. I usually do 6 to 8 sets of 6 to 8 reps, and boy does it fry my legs.[/quote]
do jump squats instead - take the machine out
[quote]benchaffleck wrote:
Recently I’ve become a big fan of doing ballistic work on the hack squat machine. Has anyone done this? I usually put a moderate amount of weight on, then slowly descend into the bottom position, then explode upwards while staying on my toes. I explode upwards with enough force that my feet come off the platform about an inch or two but I avoid slamming the sled at the top, because I keep my knees bent. Then I slowly decend again all the while staying on my toes. I usually do 6 to 8 sets of 6 to 8 reps, and boy does it fry my legs.[/quote]
do jump squats instead - take the machine out
do 3 month of heavy lifting and then 3 weeks of olympic lifts
that will boost your vertical and speed skyhigh
What do you guys think about Defranco’s Strongman training when used for a basketball player?
[quote]tajam wrote:
Bob DigiNY,
No problem on the article, it gave me chance to compare the two techniques, thanks for the link.
My strength numbers are very low and I feel the need to build a strength base first because at my age (16), I have not yet seriously trained my legs for strength, sticking mostly to plyometric movements (I know now this was a bad approach as I am not strong enough to get the full benefits from the plyo).
My max full back squat is 225, deadlift 245, and clean 165.
I plan on building on these numbers considerably. Do you have any suggestions?
I also really like the format of Defranco’s 6 week vert program (1day strength, 1 day speed).
Sorry for the long-winded post, any advice would be appreciated. [/quote]
yea i like Defranco’s approach as well and its what i’ll be doing for the next couple months. continue building strength and then try a couple vertical programs. on this site, the get vertical fast program helped me put on about 2-3 inches in 6 weeks probably because i had never done any cleans before. i’ll be trying one of kelly baggetts programs as well in the next few months and i’ll be sure to let everybody know how it goes.
[quote]tajam wrote:
What do you guys think about Defranco’s Strongman training when used for a basketball player?[/quote]
i think most of it is geared toward football players but it would be beneficial for basketball players as well. substituting a strongman day for a speed day once in a while might be something to try.
lets see some people post their jumping ability. Alot of bullshit on this site with regards to some vertical measurements. Ill post here in a few days.
[quote]Shadowzz4 wrote:
lets see some people post their jumping ability. Alot of bullshit on this site with regards to some vertical measurements. Ill post here in a few days.[/quote]
who are you callin bs on?? last measured vert was 32’’ at the beginning of june. i’ll test it again probably at the end of the month.
Before we call bs on anything, let’s define how we measure the vert. There are too many ways to “increase” one’s vert without even trying. It is best we all start on the same page when it comes to this.
I personally only measure touch with my athletes, as that is what is functionally important for me. Plus, you can’t cheat on that.
I understand as a test to measure strength, speed and power, the vert has to be more than simply touching your highest point. That is why we need to establish proper parameters before we start posting.
[quote]Shadowzz4 wrote:
lets see some people post their jumping ability. Alot of bullshit on this site with regards to some vertical measurements. Ill post here in a few days.[/quote]
i think the best way to get a TRUE reach measurment is to do what our coach did for my highschool basketball team. early in the year, well before we started working out, he had us measure our reach, height, and weight, and some other stuff. so of course everybody was reaching out as high as they could, practically taking the shoulder out of the socket, lol, to see who had the highest reach.
we all thought reach was important and a better indicator of height. we all laughed later when they used that for our reach with our verts a few months later.
8/7 workout:
atg squat
135x10
185x8
225x8
275x7
315x6
335x3
315x5
Good Morning
3x8 145
backward bb lunges 3x7 145
pull thru’s 3x10 85 on atlantis
i encourage others to post and critique workouts as well.
Sorry for being ignorant, but what is a atg squat?
For another ingnorant question…
I have read the threads on WS4SB over and over and can still not figure out what the true meaning of “working up to a 3-5 rep max” is. Can someone please give me an example of exactly what would happen when working up to a 3 rep max? I really need to use this in my lower body ME day. Thanks.
[quote]tajam wrote:
Sorry for being ignorant, but what is a atg squat? [/quote]
ATG = ass to grass. olympic style squat.
[quote]tajam wrote:
For another ingnorant question…
I have read the threads on WS4SB over and over and can still not figure out what the true meaning of “working up to a 3-5 rep max” is. Can someone please give me an example of exactly what would happen when working up to a 3 rep max? I really need to use this in my lower body ME day. Thanks. [/quote]
its what i do on my workouts that i posted…you do your dynamic warmup and mobility drills, get under the bar with a light weight, keep adding weight and keep doing less reps until you get to the point where you can only do 3-5 reps with the weight. if you do 6, do another set with more weight. if you have only done 3 or 4 work sets, do another set with less weight after you get your 3-5 rep max. try to do more weight every week. rest 3 minutes between sets.