Elitetrack: Sport Training & Conditioning

What do u guys think about this type of squat?

Safe?

whats with the semi shoulder press type thing at the end of each one? and it seems he starts at 90 and then as he does more sets he drops way below 90, not sure if thats supposed to be on purpose or not. Also he seems to be leaning too far forward on his way up, once he gets to heavier weights all these things will be more obvious

I like the depth on the squats but does he really need to do that little press thing at the top?  Seems like a lot of extra stress on the spine

What sport is he training for?

Olympic Weigthlifting.

Nix the bar bounce at the top.

Star:
Nix? (English is not my first language).
The bounce of the bar at the top is unsafe…? Why?

I have seen video of Georgi Asanidze do this, albeit with a very low % of his max squat. He was trained by Ivane Grikurovi, one of the best Oly lift coaches ever so it is probably useful at times.

Regarding the squat (didn’t want to open a new thread for this)

Question…

What’s better for strength development of a sprinter/ jumper

A) Training with loads of 500 + lbs using a quarter squat

B) Training with loads of 400 + lbs using a 90 degree squat

C) Training with loads of 300 + lbs using a deep squat

And why?

i’d say the more advanced you are, the more you need specificity to your event..that applies to the angle/depth here/body position….besides that, in a GPP block you don’t want to go specific, in a SPP one you do so..

Nick Newman - 18 March 2010 06:20 PM

Regarding the squat (didn’t want to open a new thread for this)

Question…

What’s better for strength development of a sprinter/ jumper

A) Training with loads of 500 + lbs using a quarter squat

B) Training with loads of 400 + lbs using a 90 degree squat

C) Training with loads of 300 + lbs using a deep squat

And why?

Perhaps one can use all three? I think it’s possible to make a case for all of those.

For quarter squats, I think the only real use is during a max. strength period. Other than that, I’d think the CNS stress wouldnt be worth it considering the training value it’s giving.

Nick Newman - 18 March 2010 06:20 PM

Regarding the squat (didn’t want to open a new thread for this)

Question…

What’s better for strength development of a sprinter/ jumper

A) Training with loads of 500 + lbs using a quarter squat

B) Training with loads of 400 + lbs using a 90 degree squat

C) Training with loads of 300 + lbs using a deep squat

And why?

Assuming a full squat 1RM of 400-450 lbs based on the weights you list.
I would use all three variants in order to develop a wider range of strength qualities.

Depending on your periodization’s granularity(linear, weekly undulating, daily undulating or hybrid), the utilization of those weight-ranges could be separated by months, weeks or days. For example, I used “C)” morphing into “B” with 2-3 week-long increments in the weight during the September-January months, after which I moved to an equivalent of “A)” till the end of the indoor season. Now my plan is to alternate between “B” and “C” every week for a couple of months, after which I’ll alternate between a half to a quarter squat with the loads from “A)”, “B)” and “C)” .

I think use all three. And to the earlier question, Nix means get rid of it. No training effect and potential for spinal or neck injury.

I actually don’t mind that form of squat and have done it myself. I’ve only experimented with it on a couple athletes who were a little more advanced in weight lifting movements and we didn’t have any problems. The shoulder press isn’t really a shoulder press….it’s more of a hand guide following a squat with an explosive finish. Anyone that’s Olympic weightlifted (the sport not just for training) is familiar with ‘re-racking’ heavier loads on to the shoulders following a press or jerk. I’ve found this to be MUCH easier than doing that and in fact many athletes, if told to move a moderately fast squat load as fast as possible will display a similar ‘bar jump’ at the top of the movement. Ideally, to do these regularly or with athletes who weren’t as skilled with re-racking you should use jerk boxes. I’ve seen it done where the athlete actually propels the bar over there head and the bar lands up high on a jerk box in front of their face…ready for the athlete to then step under in back squat position and do another rep.