have any of u guys tryed this lift before. https://www.defrancostraining.com/ask_joe/archives/ask_joe_03-11-28.htm
overspeed sqauts
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Participant
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KeymasterI've seen them but I can't think of a really good reason to do them like that. Anyone have any ideas?
ELITETRACK Founder
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Participant
i know some track teams do them bc they allow you to squat really heavy without the fatigue problems that come with heavy squatting..
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Keymaster
i know some track teams do them bc they allow you to squat really heavy without the fatigue problems that come with heavy squatting..
The reason this is possible is because they are not really lifting the weight…the band is! The most difficult portion of the lift would recieve the greatest assistance. I would assume this assistance would not be confined to the bottom half of the lift and would also carry over to the latter portions of the movement also because the bands (along with the lifter) would help to accelerate the bar greater than it otherwise would be than if the athlete didn't use the bands and only performed squats through the ROM before the bands provided assistance (hopefully that makes sense). So to get much of a benefit, you'd really need to overload the lift above and beyond normally used loads because it would essentially become a squat where the bottom portion was submaximal in load (due to the high tension in the bands) and the top half would be assisted by way of a bar with greater momentum than it otherwise would be due to the accelerative effect of the bands in the early portion of the ascent.
ELITETRACK Founder
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Participant
i think another benefit is you can put 300-400 on the bar so u can still feel what that weight feels like so once you return to ur normal squats that heavy bar wont feel extremely diff.. for example lets say if u have a athlete who dont squat for 3-4 weeks but he uses this method once he return to heavy squatting its not a big adjustment with getting use to the heavy bar on ur back. hope this makes sense..
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Participant
for example lets say if u have a athlete who dont squat for 3-4 weeks but he uses this method once he return to heavy squatting its not a big adjustment with getting use to the heavy bar on ur back. hope this makes sense..
I understand what you are saying there, but then its more of an assisted squat, and not an overspeed squat. Here's a video of an overspeed squat from DB Hammer's old site
https://inno-sport.net/Strength-Speed/Video/OSP-R%20Squats.avi -
Participant
yep i have seen those and use them before i really hate the inno system i think its shitty..
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Participant
I've seen those lifts done before with band over head. The bar would be really loaded, but I have never seen it from a lower point. The only one I have seen from a lower point was with the bench press. The only ones doing those exercises were throwers. The track guys would use chains often times during preseason work.
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Keymaster
i think another benefit is you can put 300-400 on the bar so u can still feel what that weight feels like so once you return to ur normal squats that heavy bar wont feel extremely diff.. for example lets say if u have a athlete who dont squat for 3-4 weeks but he uses this method once he return to heavy squatting its not a big adjustment with getting use to the heavy bar on ur back. hope this makes sense..
Partial depth squatting or walk-outs would accomplish the same thing with far less setup time. Also, doing the lightening method makes the hardest part of the lift easier so that it's no longer the limiting factor in lift completion. If this method were continued the discrepancy between the strongest portion of the lift and the weakest portion of the lift would increase exponentially.
ELITETRACK Founder
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Participant
[quote author="utfootball4" date="1135752568"]
for example lets say if u have a athlete who dont squat for 3-4 weeks but he uses this method once he return to heavy squatting its not a big adjustment with getting use to the heavy bar on ur back. hope this makes sense..I understand what you are saying there, but then its more of an assisted squat, and not an overspeed squat. Here's a video of an overspeed squat from DB Hammer's old site
https://inno-sport.net/Strength-Speed/Video/OSP-R%20Squats.avi
[/quote]Back to that overspeed squat on the inno sport site. I was thinking about using them for a dynamic lower body exercise. They are much different than regular box squats with bands because the goal of the box squats is to break the eccentric/concentric chain and build starting strength also known as static overcome by dynamic. However these overspeed squats seem to be accompishing strength speed or explosive strength by realllllly exploiting the stretch shortening cycle BIGTIME! I would like to hear peoples comments if you have done them or regardless post your thoughts.
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Participant
i really like the band squats and have use them for yrs but i wouldnt use the box..
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Participant
Yes, but these overspeed squats on the inno sport site is more than just squats with bands. It looks like she is actually jumping under the bar like an olympic lift.
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Participant
you are right, shes really doing a reactive jump squat..
reactive squat- In this variation the focus is just as much on the negative eccentric contraction as it is on the "jump". Hold the weight tight against your shoulders and drop quickly from top to bottom. Focus on accelerating during the negative (down) phase so that you build up a lot of mechanical tension during the eccentric to concentric switch that occurs at the bottom. Your hips will get fairly low, somewhere around parallel. When getting started, think of finding the point where you get stretch reflexes from as many muscle groups as possible (glutes, hamstrings, quads, calves, etc). Get low enough to accomplish this. After you relax and free fall you then quickly gain full tension to stabilize the force of the load at the bottom.
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Keymaster
Yes, but these overspeed squats on the inno sport site is more than just squats with bands. It looks like she is actually jumping under the bar like an olympic lift.
I've actually been using exercises like these for quite some time with great results. Bands aren't even necessary most of the time.
ELITETRACK Founder
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Keymaster
Back to that overspeed squat on the inno sport site. I was thinking about using them for a dynamic lower body exercise. They are much different than regular box squats with bands because the goal of the box squats is to break the eccentric/concentric chain and build starting strength also known as static overcome by dynamic. However these overspeed squats seem to be accompishing strength speed or explosive strength by realllllly exploiting the stretch shortening cycle BIGTIME! I would like to hear peoples comments if you have done them or regardless post your thoughts.
They don't really develop starting strength in the traditional sense of the term (overcoming the inertia of a static object). They actually are a form of fast eccentric overloading, something that I've spoken of quite frequently on the forum (perhaps without giving specific exercise examples). I also find the term overspeed a little inappropriate when applied to these exercises (maybe misleading is a better way to say it) because although the eccentric portion is faster than normal the concentric portion is actually not. When I think of overspeed it makes me think of a squat where the concentric portion is faster than it otherwise would be….maybe it's just me though.
ELITETRACK Founder
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Keymaster
i think another benefit is you can put 300-400 on the bar so u can still feel what that weight feels like so once you return to ur normal squats that heavy bar wont feel extremely diff.. for example lets say if u have a athlete who dont squat for 3-4 weeks but he uses this method once he return to heavy squatting its not a big adjustment with getting use to the heavy bar on ur back. hope this makes sense..
Do you think this would be better than walk-outs or partial squats?
ELITETRACK Founder
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Participant
no i totally agree..
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Participant
I just think of 5-5-5 squat routine progression. 5 normal squats at normal tempo, 5 fast drop squats then normal tempo up, 5 fast drops into explosive jump squats. I think the overspeed element with their overspeed squats could be dangerous to even an athlete with intermediate lifting experience of 3-5 years. I would just prefer my volume leg press or 5-5-5 squats over the overspeed squats.
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Participant
5-5-5 too much volume the movement will become too slow…
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Participant
5-5-5 squats are done with medicine balls and are considered a plyometric.
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Participant
ok never seen them done before like that..
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Participant
I've seen them but I can't think of a really good reason to do them like that. Anyone have any ideas?
One of my high school basketball athletes performed a 4 week block of these squats inseason, really like the results we got with them. We did 5x3x315 with a 3sec pause using green bands.
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Member
This is Auxotonic Training, according Atha (1981), in strength training, auxotonic training is one where the load increase as completing the ROM.
You can get the same effect using chains fixed to the barbell… To date, investigations have found no benefit using this method.
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Participant
This is Auxotonic Training, according Atha (1981), in strength training, auxotonic training is one where the load increase as completing the ROM.
You can get the same effect using chains fixed to the barbell… To date, investigations have found no benefit using this method.
What investigations are you referring to?
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Member
[quote author="Alonso Fernandez" date="1283812743"]This is Auxotonic Training, according Atha (1981), in strength training, auxotonic training is one where the load increase as completing the ROM.
You can get the same effect using chains fixed to the barbell… To date, investigations have found no benefit using this method.
What investigations are you referring to?[/quote]
i mean chain training research
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