Author Topic: Quarter Squats Transfer to VJ and Sprinting  (Read 7523 times)

0 Members and 1 Guest are viewing this topic.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3587
  • Respect: +1633
    • View Profile
    • Email
Re: Quarter Squats Transfer to VJ and Sprinting
« Reply #15 on: November 07, 2020, 02:08:57 pm »
0
<a href="http://www.youtube.com/watch?v=f1nHXlnY9Go" target="_blank">http://www.youtube.com/watch?v=f1nHXlnY9Go</a>
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Quarter Squats Transfer to VJ and Sprinting
« Reply #16 on: November 08, 2020, 03:56:57 am »
+1
personally I don't buy it, otherwise olympic lifters would be doing quarter squats as well to improve their second pull on the olys and jerks which are pretty shallow

Even in a quarter squat your still slowing down at the top, the only shallow squat that is jump specific is probably a power jerk and jump squats

Strength exercises are not meant to be specific, since strength expression is movement specific.
IMO your just trying to increase the size of the fast twitch fibers used while jumping, and some other structural factors when you use weights.
So that when they are recruited they can apply more force, and have better joint angle leverage, which is not movement specific.
« Last Edit: November 08, 2020, 04:18:10 am by CoolColJ »

seifullaah73

  • Hero Member
  • *****
  • Posts: 3587
  • Respect: +1633
    • View Profile
    • Email
Re: Quarter Squats Transfer to VJ and Sprinting
« Reply #17 on: November 08, 2020, 05:21:49 pm »
0
Thinking about it logically (my 2 cents logic)

The quarter squats would help improve cleans but you would also have to train the other movements of the clean or snatch to such as the pull, hang, explosive hip extension as it is an explosive movement compared to the squats.

The quarter squats compared to the full squats would involve different muscles being activated.

Top half range of motion: From just above thighs parallel to standing, the loading demand will be greater on your hip extensors. This means that your glutes, adductor magnus (inner thigh), and to a lesser extent, hamstrings, are most activated in this range of motion.

Bottom half range of motion: From about thighs parallel and below, the loading demand will be greater on your knee extensors. This means that your quads are most activated in this range of motion.

With jumping or sprinting acceleration, gaining strength in the limited knee bent that takes place and then doing explosive work in that same range would help a lot.

I think I remember they did study that showed partial squats providing better strength to jumping than full squats.
« Last Edit: November 08, 2020, 05:23:50 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

  • Hero Member
  • *****
  • Posts: 842
  • Respect: +709
    • View Profile
    • Email
Re: Quarter Squats Transfer to VJ and Sprinting
« Reply #18 on: November 09, 2020, 12:01:19 am »
0
I think you have it mixed up - Glutes are way more active at the bottom of the squat, and quads at the top.
Although it depends on the amount of lean and torso angles.
Once the quads have maxed out their strength, then the body will transfer the stress onto the hips by leaning forward

Even then how an exercise feels has no actual bearing on recruitment %, as studies have shown no difference between wide and narrow stance squats despite narrow feeling more quad heavy. And Front squats having the same effect as back squats despite the former feeling more quad dominant.

---

re studies on partials, one thing you have to consider is that full squats cause more fatigue and muscle damage than partials.
So if the full squatter had more recovery time and rest before testing I feel the difference would none.
Studies do no account for a lot of factors IMO