Author Topic: How much to squat to dunk? 2x bw? 2.5 or 3?  (Read 2483 times)

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scoobychau

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How much to squat to dunk? 2x bw? 2.5 or 3?
« on: December 03, 2014, 12:43:32 am »
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I asked if i should increace my squat from 2.11 bw to 2.5 or even 3... For jumping higher.

And the reply i got is as follow.  What do u guys think?
By Shawn Myszka.
Hey man Shawn emailed this to me for you.

"Though it would definitely depend on personal movement characteristics and attributes, in most cases and in my experiences, anything over 2x BW in the squat is plenty and the increase in additional strength (in the exercise) likely would not be advantageous and/or lead to any increase in jumping performance. Instead (again without having specific data or awareness of your particular situation), I would say you would be best served to focus on ways to apply the strength that you already have in the most functionally-specific fashion to the movement patterns found within jumping. Namely, think of rate of force absorption (developing force more quickly on the eccentric/countermovement/plant phases of movement) or rate of force development (how quickly you can exert the force on the upward/takeoff type actions). These areas are usually where jumpers go wrong. Hope that helps.”
BIY - believe in yourself
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seifullaah73

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Re: How much to squat to dunk? 2x bw? 2.5 or 3?
« Reply #1 on: December 03, 2014, 04:27:17 am »
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I would agree with that, you have gained above 2x bw now you have to convert your squat strength into usable strength. explosive workout or olympic lifts, etc depending on the sport you want to get better at.
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LBSS

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Re: How much to squat to dunk? 2x bw? 2.5 or 3?
« Reply #2 on: December 03, 2014, 07:58:55 am »
+5
god scooby how long have you been posting around here? how do you not know at this point that that's a useless question without any context?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Dreyth

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Re: How much to squat to dunk? 2x bw? 2.5 or 3?
« Reply #3 on: December 04, 2014, 09:33:28 am »
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What are your stats scooby

height
weight
squat (low bar or high bar? parallel or ATG?)
deadlift
I'm LAKERS from The Vertical Summit