Author Topic: advice for hip/glute dominant jumpers  (Read 1190 times)

0 Members and 1 Guest are viewing this topic.

fast does lie

  • Hero Member
  • *****
  • Posts: 2483
  • Aries Merritt boss
  • Respect: +424
    • View Profile
advice for hip/glute dominant jumpers
« on: December 23, 2012, 11:39:25 pm »
0
Being fairly certain I am hip/glute dominant, what can I do to improve?  The majority of my training is full squats, extensions, hamstring, and calf.  I play bball once a week, 1hr, so my reactiveness is poor right now.

Based on vj estimate, I should have ~29in standing vertical.  However, the best i have managed was 27 vj and i can't even replicate that unless the conditions are perfect where my motivation is high (cns good) and have warmup up extensively.  My rvj is almost the same as svj.  This was not the case 8-10 months ago where I was 155lb.

Should i continue full squats and do some half/qtr squats?  and should i worry about the body fat ~25% after i get stronger.  my current full squat is 310.  so cut at 405 full squat?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

pelham32

  • Full Member
  • ***
  • Posts: 203
  • Respect: +32
    • View Profile
    • Email
Re: advice for hip/glute dominant jumpers
« Reply #1 on: December 24, 2012, 12:03:17 am »
0
How do you know you are a hip dominant jumper?
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: advice for hip/glute dominant jumpers
« Reply #2 on: December 24, 2012, 12:16:38 am »
+1
Should i continue full squats and do some half/qtr squats? 
Yes. Squat, whether it's full, half, front, BSS or whatever you like and you're good at.

Quote
and should i worry about the body fat ~25% after i get stronger.  my current full squat is 310. 
Yes.

Best thing anyone can do for their athleticism is to reduce their bodyfat down to their essential bodyfat (thanks t0dday). Which means ~10% bodyfat. Most people have no idea how much weight they'd actually need to lose to get down to a legit 10%. Especially for those over 15%, they're probably underestimating big time. If you're 25% then you're too heavy to be athletic and that would be a priority for you if you care about athleticism. I'd even say that  dialing in your kitchen game is going to do more for your athleticism than anything you do in the gym.
Goals: Cutting to 6-8% bodyfat

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: advice for hip/glute dominant jumpers
« Reply #3 on: December 24, 2012, 02:35:53 am »
-1
Should i continue full squats and do some half/qtr squats? 
Yes. Squat, whether it's full, half, front, BSS or whatever you like and you're good at.

Quote
and should i worry about the body fat ~25% after i get stronger.  my current full squat is 310. 
Yes.

Best thing anyone can do for their athleticism is to reduce their bodyfat down to their essential bodyfat (thanks t0dday). Which means ~10% bodyfat. Most people have no idea how much weight they'd actually need to lose to get down to a legit 10%. Especially for those over 15%, they're probably underestimating big time. If you're 25% then you're too heavy to be athletic and that would be a priority for you if you care about athleticism. I'd even say that  dialing in your kitchen game is going to do more for your athleticism than anything you do in the gym.


Yup^^^

Also it depends on what kind of "jumping guy" you are. If you want immediate results, start cutting now and trying to maintain strength. Once you get to 10-12% bodyfat start getting stronger again. You should see your vert going up. If you're a guy who's thinking long-term, continue strength training dispite being fat and think to the future.

If I remember right Kelly was saying it's better to cut now and THEN start gaining strength if you're a fatass. That makes it safer to use plyos as well.

By the way - you're going to improve plyometrically cutting fat but make sure you get your calves stronger in the meantime.

vag

  • Hero Member
  • *****
  • Posts: 5027
  • Respect: +2768
    • View Profile
Re: advice for hip/glute dominant jumpers
« Reply #4 on: December 24, 2012, 03:46:09 am »
0
If you're a guy who's thinking long-term, continue strength training dispite being fat and think to the future.

IMO even in that long term scenario ( bulk till you cant gain more strength , then cut ) he would have much better success if he first cut down to at least 15%, so the bulk would be better ( more LBM , less fat ). Bodyfat is not just extra weight, it affects food partitioning heavily.
woot

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: advice for hip/glute dominant jumpers
« Reply #5 on: December 24, 2012, 03:49:02 am »
0
If you're a guy who's thinking long-term, continue strength training dispite being fat and think to the future.

IMO even in that long term scenario ( bulk till you cant gain more strength , then cut ) he would have much better success if he first cut down to at least 15%, so the bulk would be better ( more LBM , less fat ). Bodyfat is not just extra weight, it affects food partitioning heavily.

+1.

The other thing is, suppose you bulk starting from 17-20%. Then when you're done bulking and you top out somewhere between say 20-30% you have a very very long cut ahead of you. It's hard to maintain motivation, strength, muscle and discipline for THAT long when you've got 6-8 months of dieting ahead of you. You might gain extra strength by fat bulking past 15% but can you keep those gains in the face of a long cut? Probably not. Better to keep your cuts short (3 months max) which means keeping your end-of-bulk bodyfat around 15% and then you have a better chance of keeping your gains post bulk.
Goals: Cutting to 6-8% bodyfat

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: advice for hip/glute dominant jumpers
« Reply #6 on: December 24, 2012, 04:04:32 am »
0
If you're a guy who's thinking long-term, continue strength training dispite being fat and think to the future.

IMO even in that long term scenario ( bulk till you cant gain more strength , then cut ) he would have much better success if he first cut down to at least 15%, so the bulk would be better ( more LBM , less fat ). Bodyfat is not just extra weight, it affects food partitioning heavily.

+1.

The other thing is, suppose you bulk starting from 17-20%. Then when you're done bulking and you top out somewhere between say 20-30% you have a very very long cut ahead of you. It's hard to maintain motivation, strength, muscle and discipline for THAT long when you've got 6-8 months of dieting ahead of you. You might gain extra strength by fat bulking past 15% but can you keep those gains in the face of a long cut? Probably not. Better to keep your cuts short (3 months max) which means keeping your end-of-bulk bodyfat around 15% and then you have a better chance of keeping your gains post bulk.

Completely agree.

fast does lie

  • Hero Member
  • *****
  • Posts: 2483
  • Aries Merritt boss
  • Respect: +424
    • View Profile
Re: advice for hip/glute dominant jumpers
« Reply #7 on: December 24, 2012, 05:40:12 am »
0
Thanks to all the good advice.  My original plan had been to get to 405, with no regards to body comp, and then cut.  I am kind of sick in the head so i am capable of some very long term strict cuts, but as most of you have said, that is not the best way to go and is recipe for failure.  My plan will be to maintain for the next 2 months @ 175-180 and then go on a cut at 10-15% below maintenance.

raptor- i think i'm glute/hip dominant b/c 1) i jumper better with back lower 2) i land forward on svj 3) i jump lower after i work hamstring/glute (like doing tough extensions and GHR type exercises)  I guess it's not a guarantee
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB