Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: scoobychau on July 15, 2013, 05:25:41 am
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Quoted from : http://www.charlespoliquin.com/ArticlesMultimedia/Articles/PrinterFriendly.aspx?ID=866&lang=EN
"Doing fast and slow work in the same workout will be counterproductive. Training slow teaches your body to move slowly, but that doesn’t mean there’s not a time when slower
movements will help you make gains in size and strength. The point is that these cycles need to be strategically planned and the body needs to be structurally balanced. Strength and balance provide the building blocks for teaching the body to move fast and jump high."
Message: Fast Lift and Slow lift should not be preformed on the same day, or same training block, it should be cycled.
Correct me if I am wrong, my limited knowledge told me to squat fast and avoid grinding up slowly during squat training. Train for power with speed; squat Fast down and up in a control manner. When you see yourself grinding up, it is near time to stop, unless I am trying to develop 1RM.
So, here I am... I train with the powerlifting background, with weight going up gradually until i can not squat.
To avoid squatting slow, I do my squat in following method:
Pure warm up - slow speed, focus on range of movment
20% - 60% 1RM -reactive squat speed, quick down quick up
60%-70% 1RM - Paused Squat, but explode up from the bottom
80%-90% 1RM - Regular Powerlifting Squat, No pause, Ok speed and try to rebound from the bottom up
100% 1RM - Either Grind up or Fail....
(total about 8-10 set of squat)
I am wondering if the way I am training is good.... to train for vert.
P.S.
I took the time to review Vertical Jump Bible, and saw few Kelly's routine incorporate Jump squat and Full squat on the same day also.... so... um.. what do you guys think?
BTW.... an update of my recent jump attempt..
finally Wrist is so close to the rim.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=53603&d=1373867692)
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Training slow doesn't necessarily mean it teaches you to move slowly for a myriad of reasons... but as long as the intend is to move the barbell as fast as possibly, even if that is slow, then from a CNS firing perspective it's still an explosive movement.
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downvoted for the text portion, upvoted for the great pic. so, no vote. nice work on that jump, you're getting really close!