Adarq.org

Well when I do them I really play around with the pelvic position and finish the lift in a posterior pelvic tilt - doing this for something like a 3x8 DOES give the glutes some soreness.

But I think in your case you could be better off doing dumbbell or even barbell BSSs - they have always got my glutes SO sore... basically the best exercise for me in terms of glute development (the dumbbell BSS). You can do them after the squats.

In the JackM split, when you're doing the explosive workout the ONLY strength work you do is Monday, a 3x3 squat with your 5RM. Other than that, it's all explosive stuff. Depth jumps + jump squats for kinda big volumes on Monday and the jump PR day on Friday (where you go out and give it your all with all kinds of jumps, but the most recommended are jumps to the rim and dunks (at a lower rim if you can't at 10)). That's it.

 ^^^^^^^^^^^^

I'll write an article these days about how similar your body is with a car and how similar jumping is with driving that car... if you think with that perspective, with the engine power being the posterior chain, the brakes being the quads, the suspensions&tires being the calves and shoes, and you driving the car fast being jumping then it's easier to think what you're lacking IMO.

Obviously the biggest difference would be the quads since you can use the quads as both breaks and power generators (calves too, but to a much lesser extent).

So basically LBSS has to ask himself if he's missing the horsepower to get there or if he doesn't drive often enough/efficient enough to finish the race faster with the engine that he already has.

I still maintain that he'd be better off RIGHT NOW doing an explosive FOCUSED template for a few weeks and see what happens. Like what I'm currently doing right now, basically very little strength work at all. Just jump squats + depth jumps in kind of a big volume, and some very explosive squats with 60-70% of 1RM (high bar). I mean what can you lose, seriously?

If not that, then a ton of jumps at the rim trying to get smoother/faster/more coordinated/more elastic/more relaxed etc etc etc and finally, more explosive. Some people build their car all their lives but never actually drive it fast.

Actually, the front squat is not a bad idea.

<a href="http://www.youtube.com/watch?v=gUlZ5JOTuOY" target="_blank">http://www.youtube.com/watch?v=gUlZ5JOTuOY</a>

Not sure where to put this, but if you can access it and read the comments...

http://www.facebook.com/photo.php?v=552270208140451&comment_id=5913357&offset=0&total_comments=68&notif_t=video_reply

I think sometimes the body is good at producing long-time tension (like what would happen in a PR) but sucks at producing very intense, short bursts of tension. You can say it's lacking in coordinating all these motor neurons to fire all at once in that short time-frame (to get that very intense, short burst of tension that would occur in a jump) but they are able to fire when TUT becomes long (like in a 1RM squat).

Other than that... I can't think of another explanation.