Blog Section > ADARQ & LanceSTS - Q&A
Sucking at half squats?
Raptor:
Hm... would you go heavy on the half squats or use a weight light enough that allows for a faster eccentric/faster reversal speed?
pelham32:
--- Quote from: Raptor on March 18, 2013, 03:53:31 pm ---Hm... would you go heavy on the half squats or use a weight light enough that allows for a faster eccentric/faster reversal speed?
--- End quote ---
Good question, I would like to know Lance's input as well on this. Currently I'm on 5/3/1 and after my main squat , I do 5x10 of half squats so the weight is pretty light so far. Last week I did 5x10 205lbs and I concentrated on the reversal point of really switching from eccentric to concentric.
I'll try to record a vid tomorrow of a set of half squats for education purposes lol.. Plus to see if I am reversing at the right angle
LanceSTS:
You will have to start fairly light, but this should move up very quickly and end up higher than your full squat max for reps with explosive transitions. A good way to gauge how much weight you need is to pay attention to the actual time you spend pushing when you come out of the hole. Youre looking for more of a *down, POP, and youre up.* It should feel like you "push" for less than a second or so, which creates enough momentum to take you to the top. If you get more of a constant "strain" to get up, then youre not going to get the same training effect I am referring to.
This will not be light weight for long, and once you get used to using the eccentric to gain more power and are able to actually benefit from it you should notice a dramatic difference in the amount of eccentric force you can load your jumps with and use the added power rather than collapsing from overload.
Raptor:
Well in that case the weight would probably be like 80 kg or so for me... that's crazy.
pelham32:
heres a vid taken today of my full squat and half squat... I plan to increase the half squat slowly 5 or 10lbs or so every workout and focus on the suggestion by Lance
http://www.youtube.com/watch?v=jIBYQBdLyYU
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