Author Topic: Proper Jump Squat technique  (Read 5718 times)

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D4

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Proper Jump Squat technique
« on: April 20, 2011, 12:37:18 am »
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When doing jump squats, I was wondering if it's okay/beneficial to do them not only in an explosive way (obviously jumping as high as possible), but also in a reactive way simultaneously?  For example, in the starting position, I drop down, and as fast as I can, I catch myself and explode up.  Is this good? 

Or would jump squats be better utilized with just controlled movement on the way down, and exploding up high as possible, while leaving the reactive strength development to depth jumps?

Also, how much weight is too much for jump squats? 

How do I know if I should progress weight on this (X inches off floor?)?

What kind of rep/set schemes should these weighted explosion exercises like jump squats and weighted exploding step ups (dumbbells) be used with?

Thanks.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

$ick3nin.v3nd3tta

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Re: Proper Jump Squat technique
« Reply #1 on: April 20, 2011, 01:24:36 am »
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LanceSTS

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Re: Proper Jump Squat technique
« Reply #2 on: April 20, 2011, 01:32:17 am »
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When doing jump squats, I was wondering if it's okay/beneficial to do them not only in an explosive way (obviously jumping as high as possible), but also in a reactive way simultaneously?  For example, in the starting position, I drop down, and as fast as I can, I catch myself and explode up.  Is this good?

 Youre basically describing a "reactive" jump squat, like the 1-2 jump squat, and yes, they are very beneficial.

<a href="http://www.youtube.com/watch?v=uHfjZkOnKVM" target="_blank">http://www.youtube.com/watch?v=uHfjZkOnKVM</a>



Quote
Or would jump squats be better utilized with just controlled movement on the way down, and exploding up high as possible, while leaving the reactive strength development to depth jumps?

If your goal is to jump higher, then no, you need to progress to making the jump squat more "jump" specific.  A paused jump squat, or controlled eccentric, like you are describing has benefits as well, like a sprinter starting out of the blocks, etc., but for jumping that utilizes a counter movement, you need to work on learning to utilize a greater eccentric speed as well.

Quote
Also, how much weight is too much for jump squats?  

How do I know if I should progress weight on this (X inches off floor?)?

What kind of rep/set schemes should these weighted explosion exercises like jump squats and weighted exploding step ups (dumbbells) be used with?

Thanks.

A general guideline is between 15-30% of 1rm squat, however there are individual strengths and weaknesses that can be addressed by working in different intensity ranges.  You can progress the weight when it feels like you are jumping nearly the same height with the 45lb bar as you are with x- weight.  Also when there is a substantial increase in 1rm squat, you generally need to increase the jump squat load as well.  Progress slowly though, start at the lower end of the percentage range, and slowly build up, the key is speed and power on these, not necessarily load.
« Last Edit: April 20, 2011, 01:34:39 am by LanceSTS »
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D4

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Re: Proper Jump Squat technique
« Reply #3 on: April 20, 2011, 02:14:53 am »
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I see, so since my goal is to jump higher, I should utilize reactive jump squats.

Should I be doing them in the manner as it is down in the video? The 1-2 Jump squat?

And what rep/set schemes should be used for these?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Proper Jump Squat technique
« Reply #4 on: April 20, 2011, 02:48:11 am »
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 Well, if you are just starting to use jump squats, i would start with a less advanced variation of jump squat, like a paused jump squat for a week or so, then a traditional counter movement jump squat, eventually progressing to the 1-2 jump squat. 

Set rep scheme should be something along the lines of 3-5 sets of 3-8 reps, depending on the exercise and goals at the time.
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mj

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Re: Proper Jump Squat technique
« Reply #5 on: April 20, 2011, 07:02:35 pm »
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Hey Lance I'm a beach volleyball player so my jumping goal is a little different. The sand takes away a lot of my reactive advantage.  That said I still obviously descend quickly and reverse the movement like everyone else.

My current program includes jump squats. How should I do these to maximise the advantage for my sport??? I'm comfortable with either technique, just don't get which one I should use. I've been doing paused in the belief that they'll help with my RFD and that sand jumping is all about raw strength and RFD.

LanceSTS

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Re: Proper Jump Squat technique
« Reply #6 on: April 20, 2011, 10:01:48 pm »
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Hey Lance I'm a beach volleyball player so my jumping goal is a little different. The sand takes away a lot of my reactive advantage.  That said I still obviously descend quickly and reverse the movement like everyone else.

My current program includes jump squats. How should I do these to maximise the advantage for my sport??? I'm comfortable with either technique, just don't get which one I should use. I've been doing paused in the belief that they'll help with my RFD and that sand jumping is all about raw strength and RFD.

Thats a really good question, I have actually worked with some fairly high level volleyball players who played in beach circuits as well as hardcourt, so I can share with you what I FELT had the best carryover to the sand vs the hardcourt for them.  

First of all, the approach is different, youre looking at a shorter approach in sand vs a longer approach on hard court, so the plyos/jump drills are cut down to 2 steps or less for the majority of the training.  I definitely agree that the paused jump squat will have some unique benefits for jumps in the sand, but one thing I found that helped a lot was to still make sure and drop quickly into the countermovement.  The stretch reflex will dissipate in a VERY similar manner that it does in the sand when a countermovement is performed, BUT THE MORE YOU TRAIN THIS QUALITY OF BEING ABLE TO "HOLD" THE STRETCH REFLEX, the better you get at it, and the more you will benefit from it even though the amortization phase is longer than optimal.  Louie Simmons has spoken about this extensively, and has a ton of research to back it up, the more you practice "maintaining" the stretch reflex, the better you get at it.  Hence his quotes of "a trained athlete can maintain the stretch reflex up to several seconds."  

One other thing that helped was doing cleans and snatches from boxes or pins, setting the bar in the power position.  In a traditional hang clean or hang snatch, you can "dip" and initiate the stretch reflex, this version makes for a more static start.  Obviously, doing jumps and jump drills barefoot helps a ton as well, as the smaller muscles in the feet are often lacking in athletes who play and train in shoes most of the time. Hope that helps man, I would still do some jumping/explosive training utilizing a faster amortization phase as well, but paused lifts like the jump squats, paused squats, olys off boxes, etc., will give you some very good carryover to your sport, just remember to still descend sharply into the countermovement or eccentric, even though you are pausing the lift, you are training to "hold on to" and "maintain" the stretch reflex, and that is going to play a critical role in the successive jump height/power.


edit: I forgot to add, we usually used a higher percentage of squat max as well on the jump squats, closer to 40% and higher, when training for the sand.  Its just a little more on the strength-speed end of the spectrum rather than the speed-strength, which is similar to the effects the surface has on the jumps.
« Last Edit: April 20, 2011, 10:12:39 pm by LanceSTS »
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mj

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Re: Proper Jump Squat technique
« Reply #7 on: April 20, 2011, 10:51:08 pm »
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So my takeaway from that is to;

* up the weight marginally. My program ramps from 10% to 30% over weeks so I will add 50% again to each of these.

* Drop fast and pause. How long to pause? Should I try to pause longer over time to train ability to hold the stretch?

* Focus on dropping fast and pausing (to settle the surface underfoot) in my game time too. I probably have some gains available there.

I train in vibrams so my foot muscles are good. Also my program already has some faster amortization type plyos so covered there. But I could add a few high box cleans and snatches. Might be good speed work on off days.

Thanks bro. THis is golden advice.

LanceSTS

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Re: Proper Jump Squat technique
« Reply #8 on: April 20, 2011, 11:59:38 pm »
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 Looks good man, the pause only needs to be around 1-3 seconds, that will give you plenty of simulation to what the sand will do to the ssc.  The heavier the percentage you use on the jump squats, the less time you need pause and vice versa.  The heavier load on the jump squats will extend the amortization phase in a similar manner to the pauses with the lighter loads.  Good luck man and keep us posted on how you progress with it!   
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mj

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Re: Proper Jump Squat technique
« Reply #9 on: April 24, 2011, 05:13:05 am »
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Yo Lance check out the vid. Using your advice man. They're kinda exhausting! Tips???

Felt less 'fast' due to the upped weight but I can feel the 'catch' of the fast drop and stop into the descent.

<a href="http://www.youtube.com/watch?v=JkigiharZY0" target="_blank">http://www.youtube.com/watch?v=JkigiharZY0</a>


$ick3nin.v3nd3tta

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Re: Proper Jump Squat technique
« Reply #10 on: April 24, 2011, 05:28:23 am »
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Another variation I just started doing recently which I like is what I call squat thrusts: Dumbbells held at shoulders (like the beginning of a shoulder press), full squat, pause, then explode up with triple extension and press the dumbbells.
« Last Edit: April 24, 2011, 06:55:02 am by $ick3nin.v3nd3tta »

Clarence

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Re: Proper Jump Squat technique
« Reply #11 on: April 24, 2011, 07:52:20 am »
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Yo Lance check out the vid. Using your advice man. They're kinda exhausting! Tips???

Felt less 'fast' due to the upped weight but I can feel the 'catch' of the fast drop and stop into the descent.

<a href="http://www.youtube.com/watch?v=JkigiharZY0" target="_blank">http://www.youtube.com/watch?v=JkigiharZY0</a>


It doesn't look like you're getting full extension of your hips...is that intentional? 

mj

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Re: Proper Jump Squat technique
« Reply #12 on: April 24, 2011, 08:43:21 am »
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interesting observation man.

I'll wait for Lance to respond as well before going into form too much but I tweaked my back late last week and can't quite stand up straight at the moment. Not sore, just tight in the low back and can't extend hips fully. That's after stretching and warm up too  :uhhhfacepalm:




Raptor

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Re: Proper Jump Squat technique
« Reply #13 on: April 24, 2011, 02:28:11 pm »
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It's funny that I have the same plates at home. I was afraid you were going to start doing plate swings with having the plates in those positions.