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Messages - ruso15

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16
Yes. Explosive heavy squats + jumps is the simplest and most effective training for the standing jump... that and a solid diet... u cant really mess that up.  

just remember that on the full squat.. you explode with all you got at the beginning of the concentric.. and let that momentum carry you to the lockout.. if u hand to grind.. you're using too much weight.. if you're sub 2BW.. you need to eat more cows.


you think training with doubles or triples on the front squat would do the trick?
couse my back squat kinda sucks, i cant go on full rom

17
all right then i should add a video of my snatch so i can get some technicall asistance
couse my jump has been like this with a weaker squat there must be something i should do to get a few inches without increasing strength

18
i havent trained my snatch pretty much. i prefer the jump squat right now im working with paused jump squats and depth jumps from 20 incn box.
i should also add my achilles injury, but after surgery im totally recovered from that, only thing is my right calf its a litle bit weaker.
maybe thats the problem lack of calf strength.

i will upload videos of my jump soon...

19
So my front squat is around 140 kgs (308 lb), my snatch is 62 kilograms(135lb), but my standing vertical is 28 inches.
acording to coolcolj's calculator my strengh doesnt correlates with my jump

So whats wrong? what can i do?
Does everybody's numbers  correlates with coolcolj's calculator predictions?

20
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 24, 2012, 11:59:13 am »
I disagree about full clean being ~ max. triple squat. If that is the case, then squat = too weak.

But I agree that the range of these relationships is quite huge. It heavily depends on the individual and training methodology (for example the above ratio, which is one that surely exists in the real world, even if it should not).

@rusi: You really front squat 320?

i have done a serie of 7x 122kgs wich give me 146kg (320) estimation. generally estimations have been pretty acurate for me.
i have always trained with front squat, they feel much better on my lower back, so i guess i have a lot of efficiency on the movement.
on march last year i could only lift 5 x 120kg but my SV was 27-28. then shit happened and i rupture an achilles.
so the lack of jump could be for two reasons, becouse of lack of strength on my calve, or becouse untrained power and plyos ability.

21
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 09:16:07 pm »
soo if my front squat is near 320 and my bw is at 170 were do you think my vertical and my snatch should be? i think my vertical is not correlating with my strength at all, im 5 10 and my standing vertical is around 25 inches

22
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2012, 09:51:24 pm »
were do you think your max front squat is?

23
i dont know why but i have never felt any pain on shoulders or upper back while doing front squats, even though i used crossed arms stand.
But somethimes i feel they put much presure on the calves

obviously, your calves are lagging and you need to do more seated calf raised.


WTF is wrong with you!!

24
i dont know why but i have never felt any pain on shoulders or upper back while doing front squats, even though i used crossed arms stand.
But somethimes i feel they put much presure on the calves

25
does anyone wanna answer something productive?

26
one of the reasons i asked was because im not sure about how much the glutes are involved in the front squat

27
i had an achilles rupture while i was training with front squats so you can add another reason

28
Strength, Power, Reactivity, & Speed Discussion / front squat vs back squat
« on: September 21, 2011, 09:48:14 am »
wich one would work better as a general/main exercise?

29
Program Review / Re: argentina 100m national team strenght fase
« on: September 05, 2011, 02:49:52 pm »
do you think? thats like 50 squats + the quarter squats, that i forgot to wrote that are at 120%. Three times a week....

30
Program Review / argentina 100m national team strenght fase
« on: September 05, 2011, 12:25:27 pm »
what would you guys said about this schedule? its what top sprinters in argentina are doing right know, crazy volume!!! :wowthatwasnutswtf:

warm up
leg extensions 4x8
leg curls           4x8

front squat       2x6/2x4/2x2
back squat       2x6/2x4/2x2
1/4 squat         6x6

three days a week + upper body + conditioning...
you must be on roids to finish this and make gains

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