I'm a collegiate horizontal jumper who is looking to incorporate jump squats and unilateral lower body strength weight exercises into the training program. (my training age is 5 yrs) The reason I want to do this is because for the past year I have been getting ALOT of lower back spasms (5-6). They tend to come on (or get worse) when doing heavy squats. Olys don't seem to bring them on, but will aggrivate any of my existing spasms further. In the past I have given my back rest and recovered. But the spasms always seem to resurface.
In college, I don't have alot of control over my on-the-track work (which seems to be comprised mainly of distance runs and easy tempo work) I would like to increase my high CNS exercises and it seems my only option is modifing weightroom work. But I also want to save my back. So here are my questions:
1. Can unilateral lifts be used for developing absolute strength?
2. Should I incoperate a leg press?
3. Jump squats don't seem to put much pressure on my back (1/4 BW=40lbs), would these be ok to use on a long term basis? (so I wouldn't have to do olys on every high CNS day)
4. Are there any common squating errors that could be causing my spasms?
5. Has anyone here had experience with nagging spasms?
My primary concern in all of this is to keep my back healthy.
Thanks for any comments