Adarq.org

sir lance....

here are my two weaknesses...



1. i cant do 1 single leg pistol squat!

2. i cant do 1 overhead squat even with the bar!



http://www.youtube.com/watch?v=ZTd2XGXpla8  and this is how i full squat... so all my life... im doing a power full squat... coz ive been taught to squat like this by friends who are all powerlifters back when i first started to train and all... the movement is very natural to me... 


i can lift more weight with this type of squat... and i do it with a medium / wide stance... knees out...


so basically... i squat like a PENGUIN!   my feet are pointed out like a penguin... thats from adarqui's rant...



i want to change my squat... from powerlifting squat  to olympic back squat...



what should i do sir lance?   i cant even do it right... i cant do a single leg pistol, an overhead squat, etc... i cant do an olympic back squat...



i cant buy and afford olympic weightlifting shoes... and i dont want to put plates under my heels either...



thanks sir lance...


i need all the help...

I like the article man.
Something i can add to mu mental database when training i try consider the things to do when training.

Is it true that the olympic style squat is you keep body in upright position and for powerlifting squat its the leaning forward.
just was wondering what was the difference between the 2.

thanks

I like the article man.
Something i can add to mu mental database when training i try consider the things to do when training.

thanks bud, appreciate it, glad it helped.

Is it true that the olympic style squat is you keep body in upright position and for powerlifting squat its the leaning forward.
just was wondering what was the difference between the 2.

thanks

 Not necessarily, the olympic "style" squat will involve as upright of a torso position as can be achieved, due to the carryover to the olympic lifts.  The powerlifting "style" squat can be many different styles of squats, Ive seen several good IPF powerlifters whose squat is more upright than some good olympic lifters squats, so it all depends on individual leverages, strengths, etc.

  Squatting for sports performance, in my opinion, should be done with a shoulder width or slightly wider stance, and to slightly below parallel depth MOST of the time.  There are reasons for specialization that other depths and styles are very useful, but for sprinting, jumping, strength, etc., that type of squat will cover all bases very well.  If a primary goal is jumping, a higher squat should be implemented as well imo, either in the form of high box squat, half squat, etc., to allow greater focus on the specific rom, train the reversal point, and allow greater loads at higher speeds.

  alot of athletes are built with a shorter torso and longer legs, for these athletes putting the bar down a few inches lower on the rear delts is beneficial, and can influence the load used significantly.  For athletes of this build, they are going to have significant forward lean REGARDLESS of the squat style they choose in most cases, so reducing the lever arm of the upper torso, actually HELPS them get more glute, quad, and hamstring involvement, without the same stress a higher position has on the low back.  An athlete with a longer torso will often feel MORE lower back involvement when attempting this style, it all depends on the individual.  As long as you follow the same general guidelines, shoulder width or slightly wider stance, slightly below parallel depth, and the LEGS and HIPS taking the brunt of the workload, you need not worry about which type of squat youre doing, youre strengthening your LOWER BODY.

for SVJ, IMO - the oly full squat + supra max half squat together with the actual jumping drills is hard to beat for its simplicity and overall direct carry over to the jump.

you do not sit back on a jump. u bend your knees, do an explosive reversal like your life depended on it.. then boom. fly. no need for serious STIM or mental preparation. u only think of 2 things.. bend knees.. get to your sweet spot at the bottom and reverse the shit out of it.

if lance / adarqui told me this before, i would have been dunking a lot earlier.

and about the wasted reps. i use some pauses between reps to recover at bit while using as much moderate-heavy rep i could possibly use because in order for me to make sure im putting all effort in the lift, the weight has to be heavy enough - if i dont push with all effort - I WILL GET PINNED.. thats a good way to look at it. somthing like a 88-89% x 4-5 reps while eating cows/salmons.