Author Topic: Better supplementary exercise?  (Read 1192 times)

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D4

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Better supplementary exercise?
« on: July 20, 2011, 08:47:17 am »
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Hi Lance, so I'm a single leg jumper, and right now I'm am ~30" SVJ and ~38" RVJ.  I am parallel squatting 220lbs for 5 reps at 153lb BW.  Strength is obviously my biggest weakness right now, and I have been primarily focusing on getting my squat to 2xBW lately. 

But when I think more about it.  Since a SLRVJ is more p-chain dominant, wouldn't a conventional dead lift be the best primary strength builder for a single leg jumper like me?  Right now I dead lift around 235lbs for 5 reps, (I have been squatting much more consistently and I have short arms, making dead lifts a lil harder).  I would say I am good enough at using my lower body for dead lifts considering that my hamstrings are the main muscles getting murdered, and I lift the weight by snapping my hips forward.  However, what's weird lately is my glutes don't burn at all during dead lifts (just like my squats as you have read from my other post), and for some reason, although my back is pretty straight, my UPPER back tends to get a weird uncomfortable feeling after heavy dead lifts?

Well lately, I have been keeping squats as my primary strength builder, with the trap bar dead lift as supplementary exercise.  I am abroad right now, and my gym is tiny, and I would like to stick with what I am doing, which is 2 big lower body lifts.  If you were currently in my situation, which 2 of the following 3 would you do, and which would you concentrate on as your primary lift?  Squat / Dead Lift/ Trap Bar Dead Lift.

Thanks.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Better supplementary exercise?
« Reply #1 on: July 20, 2011, 09:02:11 am »
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Hi Lance, so I'm a single leg jumper, and right now I'm am ~30" SVJ and ~38" RVJ.  I am parallel squatting 220lbs for 5 reps at 153lb BW.  Strength is obviously my biggest weakness right now, and I have been primarily focusing on getting my squat to 2xBW lately. 

But when I think more about it.  Since a SLRVJ is more p-chain dominant, wouldn't a conventional dead lift be the best primary strength builder for a single leg jumper like me?  Right now I dead lift around 235lbs for 5 reps, (I have been squatting much more consistently and I have short arms, making dead lifts a lil harder).  I would say I am good enough at using my lower body for dead lifts considering that my hamstrings are the main muscles getting murdered, and I lift the weight by snapping my hips forward.  However, what's weird lately is my glutes don't burn at all during dead lifts (just like my squats as you have read from my other post), and for some reason, although my back is pretty straight, my UPPER back tends to get a weird uncomfortable feeling after heavy dead lifts?

Well lately, I have been keeping squats as my primary strength builder, with the trap bar dead lift as supplementary exercise.  I am abroad right now, and my gym is tiny, and I would like to stick with what I am doing, which is 2 big lower body lifts.  If you were currently in my situation, which 2 of the following 3 would you do, and which would you concentrate on as your primary lift?  Squat / Dead Lift/ Trap Bar Dead Lift.

Thanks.


 Hey Ineedtodunk, in theory the deadlift would seem to be a better a choice for single leg jumpers than the squat but in reality it just doesnt work that way for many people.  IF your good at recruiting the glutes and hamstrings, then it can be a very good accessory, however what works best imo is to free squat on one day with ghr's done after, then box or pin squat from 1-2 " above parallel on the other day, with rdl's done after.  The hex bar deadlift is very similar to a squat the way that most people do them, however they can be done with high hips similar to a rdl or traditional deadlift as well.  For single leg jumping, you do need to pay special attention to the glutes and hams, but you also need to do single leg exercises as well.  If you know how to do single leg box squats they are a great option, lunges, bss, and step ups done correctly as well.

 So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.  If you do that followed by training the lower leg adequately, you have a solid set up for a single leg jumper in the weight room.  Make sure you are doing plenty of bounding, that alone can make a huge difference in progress.  You have to train that movement pattern over and over with progressive resistance/intensity to not only produce force, but to absorb more force as well.   

Relax.