Author Topic: The one leg jump and bodyweight/squat/calf importance  (Read 13591 times)

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Raptor

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #30 on: April 04, 2012, 07:02:58 pm »
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So Lance, you were saying to do full squats + GHR + one-leg exercise + lower leg exercise in one day? Isn't that a bit much? And box or pin squat from 1-2 " above parallel + RDL + one-leg exercise + lower leg on the other day?

Here:

Quote
So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.

If so, I imagine the volume will be low for all these 4 exercises^^^

Kingfish

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #31 on: April 04, 2012, 08:28:55 pm »
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^ so much questions with the one-leg running vertical training... :wowthatwasnutswtf:  :wowthatwasnutswtf: :wowthatwasnutswtf:

all you really need for a strong SVJ are big legs and consistent SVJ practice. makes life a lot less complicated. if you are fat. be unfat. :headbang:

and to be serious - the main benefit of the SVJ over the RVJ is the training consistency. there is less wear and tear / injury so you get to train longer.

 
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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LBSS

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #32 on: April 04, 2012, 09:12:30 pm »
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CALVES ARE IMPORTANT, MKAY?

/thread
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LanceSTS

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #33 on: April 04, 2012, 09:24:06 pm »
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There were actually two points that were trying to be made with this article:

1) Don't take back squatting as the only strength indicator especially if you want to improve on your one leg jump
AND
2) Don't ignore your calves for the exposed reasons.

It's like saying "winning money on the lottery ain't going to make you happy" or something. It doesn't matter that you also start spending a lot more than before you won the lottery and end up broke in 1 month, it was about making a point. You know, being metaphoric and shit.

And I've tried to lay it out with that example so that people that will say that increasing bodyweight while also increasing the squat (even getting a better ratio so a better squat relative strength) will understand that there's more to it than that when it comes to jumping off one leg. And there are reasons why the bodyweight must be kept down. It's nothing more than this what that article is all about. I think people that wanted to understand DID understood what I was trying to say there.

Sadly, I only realized this recently and just started adding RDL's to my lower body strength work which only consisted of full squats.




Hi Lance, so I'm a single leg jumper, and right now I'm am ~30" SVJ and ~38" RVJ.  I am parallel squatting 220lbs for 5 reps at 153lb BW.  Strength is obviously my biggest weakness right now, and I have been primarily focusing on getting my squat to 2xBW lately.  

But when I think more about it.  Since a SLRVJ is more p-chain dominant, wouldn't a conventional dead lift be the best primary strength builder for a single leg jumper like me?  Right now I dead lift around 235lbs for 5 reps, (I have been squatting much more consistently and I have short arms, making dead lifts a lil harder).  I would say I am good enough at using my lower body for dead lifts considering that my hamstrings are the main muscles getting murdered, and I lift the weight by snapping my hips forward.  However, what's weird lately is my glutes don't burn at all during dead lifts (just like my squats as you have read from my other post), and for some reason, although my back is pretty straight, my UPPER back tends to get a weird uncomfortable feeling after heavy dead lifts?

Well lately, I have been keeping squats as my primary strength builder, with the trap bar dead lift as supplementary exercise.  I am abroad right now, and my gym is tiny, and I would like to stick with what I am doing, which is 2 big lower body lifts.  If you were currently in my situation, which 2 of the following 3 would you do, and which would you concentrate on as your primary lift?  Squat / Dead Lift/ Trap Bar Dead Lift.

Thanks.


 Hey Ineedtodunk, in theory the deadlift would seem to be a better a choice for single leg jumpers than the squat but in reality it just doesnt work that way for many people.  IF your good at recruiting the glutes and hamstrings, then it can be a very good accessory, however what works best imo is to free squat on one day with ghr's done after, then box or pin squat from 1-2 " above parallel on the other day, with rdl's done after.  The hex bar deadlift is very similar to a squat the way that most people do them, however they can be done with high hips similar to a rdl or traditional deadlift as well.  For single leg jumping, you do need to pay special attention to the glutes and hams, but you also need to do single leg exercises as well.  If you know how to do single leg box squats they are a great option, lunges, bss, and step ups done correctly as well.

 So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.  If you do that followed by training the lower leg adequately, you have a solid set up for a single leg jumper in the weight room.  Make sure you are doing plenty of bounding, that alone can make a huge difference in progress.  You have to train that movement pattern over and over with progressive resistance/intensity to not only produce force, but to absorb more force as well.  



There's a reason I deleted that post.  So people wouldn't think I've been ONLY full squatting this past year.  Lance, don't think I ask you for advice and not listen to it...

The post I deleted, I also deleted because I don't even know why I put that when it doesn't even make sense to my experience or to anything, cause I do know it's important to supplement squats, and I have been supplementing squats in the past.


lol, its cool man.
Relax.

LanceSTS

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #34 on: April 04, 2012, 09:26:50 pm »
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So Lance, you were saying to do full squats + GHR + one-leg exercise + lower leg exercise in one day? Isn't that a bit much? And box or pin squat from 1-2 " above parallel + RDL + one-leg exercise + lower leg on the other day?

Here:

Quote
So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.

If so, I imagine the volume will be low for all these 4 exercises^^^


 No, 4 exercises, each with different training targets isnt too much, especially if youre an athlete that wants to improve.  Volume would totally depend on the athletes level.
Relax.

TheSituation

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #35 on: April 04, 2012, 09:59:05 pm »
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CALVES ARE IMPORTANT, MKAY?

/thread

Based on what? Nothing in Raptor's article should help someone come up with that conclusion.


Rip can squat more than Lebron, therefore he has stronger upper legs, meaning calves are everything. derp













I'm not saying they aren't important however.
I don't lift for girls, I lift for guys on the internet



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chrisbro1

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #36 on: April 05, 2012, 02:35:47 am »
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kind of scary that people will read articles about vertical jumping from a guy in his 20s that trains consistently yet still only has maybe a 30in vertical.

So you would rather listen to someone like Air Up There who has like ~50inch vertical than Raptor who has a vertical in 'only' the high 30's?

chrisbro, though, man, really? adarq never got better than high 30's but we're all on his forum. we all listened to him like he was jesus christ when he was still active with people's training.

If you took something away from the article that's great, but I find it scary that someone with nothing more to his credit than middling results (from the videos he's posted I'm not buying his vert as being anywhere near high 30s) is writing articles on the subject.  Adarq's trained athletes and if I'm not mistaken has a degree in a related field.  It does help that his vert actually looks pretty good in videos but I would listen to a fat guy that could only jump 10 inches if he had good credentials.

Raptor

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #37 on: April 05, 2012, 02:36:58 am »
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lol^^^ :uhhhfacepalm:

If you think what I wrote is incorrect you have the liberty to comment on that.

vag

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #38 on: April 05, 2012, 04:37:58 am »
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Rip can squat more than Lebron, therefore he has stronger upper legs, meaning calves are everything. derp


But lebron at his best jumps gets his head a few inches above rim at 6'8'' , so his RVJ is low-mid 40s , while rip has 48''...


Buuuuuuuuurn!!!

:ninja:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #39 on: April 05, 2012, 04:48:05 am »
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Rippetoe doesn't jump 48

 :ninja:

Oh wait...

LBSS

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Re: The one leg jump and bodyweight/squat/calf importance
« Reply #40 on: April 05, 2012, 08:27:40 am »
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If you took something away from the article that's great, but I find it scary that someone with nothing more to his credit than middling results (from the videos he's posted I'm not buying his vert as being anywhere near high 30s) is writing articles on the subject.  Adarq's trained athletes and if I'm not mistaken has a degree in a related field.  It does help that his vert actually looks pretty good in videos but I would listen to a fat guy that could only jump 10 inches if he had good credentials.

true, but the second part -- the experience training others and the credentials -- is what matters, and your first post made it sound like you were more concerned with the first part. JC and i argued about this a while ago w/r/t lyle mcdonald. JC kept saying, "but who has he trained," and i kept saying, "i don't give a shit, what he writes is clear and logical and backed up by research and experience, whether his own or that of people he knows." and JC kept saying, "so basically, you're taking his word for it because it sounds right," and my head exploded.

all i took away from raptor's article was, "oh yeah, i have muscles between my knees and my ankles. maybe i should do something about them."
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter