CCJ: Jump squat form

[Zander1983]

I perform my jump squats with a slightly wider than shoulder width stance, squatting to just above parallel and then exploding up as high as I can.

When I land, my feet are much closer together, so I have to reset at the start before I perform my consequent reps.

Is this okay? In your videos you are up and down like a piston...

 

[Zander1983]

Ok, lots of adjustments to make!

Next time I'll concentrate on jumping naturally for height.

 

[coolcolj]

do them the same way you would jump.

If your landing closer then that's what your body wants to jump from. Only dip down as far as you would when jumping.

You lose power if you dip too slow.

 

[coolcolj]

Well you can also do them rock bottom as well, a bit easier on the knees. I alternate styles

also don't go too heavy, even just the bar is suffcient, otherwise you can bottom out and slow way down, plus increase chances of quad/patella tendon tendonitus

you can try doing a 10sec isometric hold at the bottom position before jumping and starting the set, then continue as normal bouncing up and down. Improves power output.
What you call static dynamic

I rarely use more than 45lbs all up. 25-30lbs is the norm.
I eman 45lbs doesn't seem like a lot vs yoru squat, but imagine putting on 45lbs on fat on ya... that's a lot

 

[Zander1983]

I used 88lbs (including the bar) for 5 sets of 2, today. Is that too heavy?

 

[coolcolj]

no more than 20% of your 1RM, and even then I would stick with under 15%

remeber its all about speed and reactivity, treat the floor like it's hot etc
If you can't keep your heels off the floor then it's too heavy

 

[Zander1983]

In that case, I've been doing them very badly!

I'll stick with the bar which is about 13% of my 1RM.