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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: fast does lie on September 11, 2012, 05:19:58 pm
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Assuming my knee does not have a serious ailment and is only tendonitis, could I start intense plyometrics after A) reaching 315lb parallel squat and/or B) having =/> 10% body fat? Basically i'm wondering where do I need to get in order for plyo's to be most effective.
My current stats are: 245 full squat paused 1-2 sec at bottom
5 x 265 x 3 half squat
265 parallel squat
weight - 174
body fat - 20% or greater, i know this is bad, some weeks i eat very unclean.
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It depends on what you understand as "plyos" and how much of an explosive deficit you have (strength vs actual display of strength).
If you have a big squat and you still kinda jump low for your strength then you might focus more on plyos. Also, again, plyos could mean a handful of things.
To make yourself an idea about where you are use the VJ calculator on Kelly's site (it works really really well for me):
http://www.higher-faster-sports.com/verticaljumpcalculator.html
What I refer to by plyos are depth jumps, bounds and maximal jumps to the rim.
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I think that in order to start plyo and i mean the intense stuff like bounding, depth drops you would need to squat at an adequate amount about +2x BW because without that they can place a lot of stress on your joints and shin from bounding.
This is what i have decided to do, increase my squat to 2.4xBW but the problem is how can you increase your squat as over time your bodyweight goes up?
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Simple : you increase your squat at a faster rate than your increase in bodyweight.