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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: fast does lie on December 23, 2012, 11:39:25 pm
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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?
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How do you know you are a hip dominant jumper?
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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.
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.
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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.
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.
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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.
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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.
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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.