Pushing off strength

[war_machine31]

I had tried the box squat without knowing its real name, but I think the box used was too high to be useful so I ditched the concept (I just used a spare bench. Also, after googling box squat then I realised that my technique probably wasn't right, as I focussed more on the ascending as opposed to descending part). will have to look for lower box in gym.

So what should I do - one workout including both box squats & jump squats with my normal squats, or include box squats on one day, jump on another, both additional to regular squats. Also, do you perform jump squats with dumbells or barbels (I was thinking that with high reps, I would start on 20-30% of my normal squat weight???)

Thanks

its ok to do box squats and not go all the way parallel.the point is to do more weight than you normally do parallel squating.come down slow and controlled,then have sit for a sec.lean back alittle and keep your heals planted,then explode up.i even go up on my toes,so i'm doing a squat and calf rasie in one movement.as for the workout you could do box,parallel,front squats on different days useing low to medium reps with high weight.jump squats and jump lunges can be done after squats or leg routine useing high rep low weight.also don't forget to deadlift.i prefer to use a barbell for jumps.

 

[StuWard]

Box squats are an aid in developing your squating technique. It's mainly useful for competitive powerlifters. I'm not saying it's not useful for you but you should be looking at lifts based on weightlifting, not powerlifting. Nevermind the names of these sports, but weightlifting will generate power more while powerlifting is more strength. Obviously there is a great deal of crossover effect but if you want to focus on power you need weightlifting techniques. Already mentioned are cleans, snatches and jump squats. Here are some more: http://www.exrx.net/Lists/PowerExercises.html

I find it best to do power exercises early in the workout and strength exercises after. Power exercises require you to be fresh as the technique needs to be right on and power disapates faster than strength.

The normal rule of thumb for jump sqauts is that the total system weight (body + barbell) should be about 40% of 1RM. Therefore if you are not squatting well more than bodyweight, just do bodyweight squat jumps and don't worry about extra resistance. For example, an empty 45# bar would be suitable for a 200# person capable of squatting 400#.

 

[AEKDB]

Depends on the type of jump squats. Starting from the bottom position as I recomended, use the maximum weight you can lift in this manner. The lift will be slow but explode through the jump at the end. 3x3 should be enough of these.

For normal jump squats I prefer higher reps as war_machine recomended.

 

[Sim882]

Depends on the type of jump squats. Starting from the bottom position as I recomended, use the maximum weight you can lift in this manner. The lift will be slow but explode through the jump at the end. 3x3 should be enough of these.

For normal jump squats I prefer higher reps as war_machine recomended.

I did the jump squats as you suggestion from the bottom position and enjoyed them so will continue doing them. How often should I do them on 5v5? Once per week or all 3 days?

 

[Sim882]

Box squats are an aid in developing your squating technique. It's mainly useful for competitive powerlifters. I'm not saying it's not useful for you but you should be looking at lifts based on weightlifting, not powerlifting. Nevermind the names of these sports, but weightlifting will generate power more while powerlifting is more strength. Obviously there is a great deal of crossover effect but if you want to focus on power you need weightlifting techniques. Already mentioned are cleans, snatches and jump squats. Here are some more: http://www.exrx.net/Lists/PowerExercises.html

I find it best to do power exercises early in the workout and strength exercises after. Power exercises require you to be fresh as the technique needs to be right on and power disapates faster than strength.

The normal rule of thumb for jump sqauts is that the total system weight (body + barbell) should be about 40% of 1RM. Therefore if you are not squatting well more than bodyweight, just do bodyweight squat jumps and don't worry about extra resistance. For example, an empty 45# bar would be suitable for a 200# person capable of squatting 400#.

Thanks for link - I had a look at a variety of the power exercises. Wondered if you or anyone else tried the power straight? How hard are these. I can do both dips and chins (weighted) with about 30-35% of my bodyweight. I'm assuming these would be doable then?

 

[war_machine31]

Thanks for link - I had a look at a variety of the power exercises. Wondered if you or anyone else tried the power straight? How hard are these. I can do both dips and chins (weighted) with about 30-35% of my bodyweight. I'm assuming these would be doable then?

i found it to be a challange.i can do 25 pull-ups and alot of dips(body weight).there fun to do though.

 

[StuWard]

Crossfit calls them muscle ups although they usually do them with rings. They are considered so hard that they have an honour roll for people who can do them. http://www.crossfit.com/cf-info/trophy.html

 

[Sim882]

Crossfit calls them muscle ups although they usually do them with rings. They are considered so hard that they have an honour roll for people who can do them. http://www.crossfit.com/cf-info/trophy.html

I gave them a go today at the gym, and didn't get one out. I'm hoping it was just post tennis match fatigue from the day before, and I can get one out on tuesday. God it would look cool in the gym, although my other goal of a one arm chin up (i.e., proper one arm, not one arm of the bar and the other on your arm) is many years away.

 

[StuWard]

Check out this site. He has some suggestions on technique. http://www.beastskills.com/index.htm

 

[AEKDB]

I did the jump squats as you suggestion from the bottom position and enjoyed them so will continue doing them. How often should I do them on 5v5? Once per week or all 3 days?

I would recommend keeping the reps and sets low but increasing the weight for this lift. You want to go as heavy as you can on these and be sure the entire weight is supported by the squat racks between each lift (similar to deads). Failure to unload the weight defeats the purpose of the lift. These are very demanding and I would only recommend doing them once a week.