Author Topic: How much to squat to dunk? 2x bw? 2.5 or 3?  (Read 6019 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.”
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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

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A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

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 »
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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.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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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