Hey there,
what do you guys think about these exercises for vertical jump training purposes? I remember reading Kelly Baggets opinion about the jump squat being an easy to learn alternative for the olympic lifts and there derivates. But what would be the best solution, if technique wasn't the problem? I believe that learning powercleans for example is very much possible even without a coach. I think it is not an easy exercise and the powercleans will probably not turn out perfect. But they don't have to be to be an effective training tool. Also one could argue, that more weight can safely be used in the powerclean than in the jump squat. At least I would not necessarily like to jump with my powerclean PR weight on the back.
So what do you guys think?
Edit: What about speed squats? Haven't read about those in a while....
I don't think it's an either or type of thing, because for sure, properly done olympic lifts can be VERY beneficial. If you have good technique and good coaching (either by ones self or by an actual coach), then sure I'm all for them. I'm personally more for REA squat/jump squat/clean pulls etc, but that's because i'm not an OL coach nor can i really prescribe them over the internet with confidence.
Olympic liters do make use of jump squats, depth jumps, and clean pulls, so REA squats would be another lift they could incorporate. Athletes that do not olympic lift should definitely safely make use of a few or all of these lifts: jump squats, depth jumps, REA squats, clean pulls.
People just shouldn't neglect lifts that really target explosive strength, some form of maintenance always has to be there, which is intensified during certain phases of training. All to often people neglect these lifts then incorporate them only during those phases, which is wrong imo, because your experience with those explosive lifts has not been properly progressed and maintained.
Jump squats, DJ's, REA squats, and clean pulls are ALL very good activation/PAP exercises prior to squatting/heavy lifting, so even if one doesn't believe they help improve anything physiologically (which i disagree with), then they at least wake up the CNS & have a stimulatory effect on squatting etc via post-activation-potentiation.
As for speed squats, not the biggest fan, but, they would be a progression prior to doing REA squats/jump squats in someone who is not familiar with those kinds of lifts. So, their purpose for me is to use to prepare the body for REA/jump squatting. REA squats have the 'small altitude drop' with very ballistic transition from eccentric to isometric to concentric, jump squats have a less ballistic transition because there is no ADA, but, they have full triple extension without deceleration at the top. So both of those lifts complement each other pretty good.
peace man nice Q!
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