saw someone squatting the other day with horrible form (knees well over toes) and it occured to me that i’ve always made a big effort to squat as if sitting down, ensuring that my knees don’t go forwards beyond the line of my ankles. however when you drop down prior to jumping, your knees naturally go over the line of your ankles. replicating the action you do when squatting prevents you from jumping as far and is completely un-natural. I realise that correct squatting form reduces stress on the knees and is encouraged to prevent injury but surely it would be more specific/beneficial to include squats which replicate the jumping action?
specific squats for jumpers
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Participant
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Member
Many jumpers do olympic squats.
And in an olympic squat you’re not supposed to sit back as if you were sitting on a chair.
In fact ol.lifters does not seem to worry too much about the line from toes to knees.
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Participant
I wont do anything but oly squats, half is un-natural. Look up baby squat in google image. If you really wanted to be specific in the weights room you would be doing a 1-8th squat, or even higher. Then you would never get stronger which is the point of squats.
Also, no matter what you do in the weight-room the muscle contraction time (if thats the term) is always so much slower than sprints and jumps. Which is why speed sets with weights are pointless.
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ParticipantUgh…who fills your end with that nonsense?
In your opinion the ONLY purpose for weight training is to gain strength. This is wrong.
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Participant
Ugh…who fills your end with that nonsense?
In your opinion the ONLY purpose for weight training is to gain strength. This is wrong.
You can use weights as general conditioning work. I fail to see why trying to lift weights fast will contribute to anyone running faster or jumping higher, because the action is still way too slow to impact speed. On the RFD curve, weights are on the slow end, if you wanted to do light/speed weights, why not do plyo instead?
My vid of a 150 p.clean it’s pretty much the same speed as 100, meaning when im lifting 88% its still a quick movement in relation to lighter weights. Oly squats are more explosive than half squats as well, and it’s lighter weight, full ROM, better for the knees, less back usage.
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Participant
Does bounding have no benifit for sprinters or jumpers because the ground contact times are much longer than during sprinting or an LJ take off?
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Participant
Of course it helps, but what im saying is weights are best used to gain strength. I would rather sprint and do plyos than trying to do speedier weight training.
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Participant
ok just seen a few olympic squats and they defo go well over ankles. im doing half squats in the phase im just starting so am gonna experiment with half squats which mimic jumping action (going over ankles). reckon will be more beneficial than half squats with good form
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Participant
when i say half squats i mean 45 degree squats. as a progression from deep squats i’ve just been doing in my max strength phase. joe – another benefit of doing 45 degree squats over full squats is that it allows you to fully load the upper/final part of the squat. when you go ATG you are limited in terms of how much weight you can use as the deep part of the squat is weaker and so you never lift sufficient weight to work the upper/final third of the squat which is the part most specific to jumping
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Participant
when i say half squats i mean 45 degree squats. as a progression from deep squats i’ve just been doing in my max strength phase. joe – another benefit of doing 45 degree squats over full squats is that it allows you to fully load the upper/final part of the squat. when you go ATG you are limited in terms of how much weight you can use as the deep part of the squat is weaker and so you never lift sufficient weight to work the upper/final third of the squat which is the part most specific to jumping
I wont go into it much but i 100% disagree with this. I started years ago doing quater squats with stupidly heavy weight. Leg strength didnt go up, jumping didnt increase. Also, your knee hardly bends on take off. Might aswell load up a tonne on the bar and move an inch up and down.
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Participant
[quote author="Matt Morsia" date="1322274870"]when i say half squats i mean 45 degree squats. as a progression from deep squats i’ve just been doing in my max strength phase. joe – another benefit of doing 45 degree squats over full squats is that it allows you to fully load the upper/final part of the squat. when you go ATG you are limited in terms of how much weight you can use as the deep part of the squat is weaker and so you never lift sufficient weight to work the upper/final third of the squat which is the part most specific to jumping
I wont go into it much but i 100% disagree with this. I started years ago doing quater squats with stupidly heavy weight. Leg strength didnt go up, jumping didnt increase. Also, your knee hardly bends on take off. Might aswell load up a tonne on the bar and move an inch up and down.[/quote]
I agree with Matt and what he describes is basically how my stystem is set up. So far this season we are having great results with this progression. My tj’er recently went 13.30m from 11 stride which is a huge PR and I jumped 7.38m from 13, also a PR. JJ also had a great season last year using a similar squat progression. I feel a 1/4 squat is the most specific squat for most of the year for a jumper.
Joe, of course you can load more with a 1/4 squat but it isn’t about loading loading loading…there is far more to it than that…
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