Adarq.org

Quote from: LanceSTS on July 23, 2011, 07:39:33 pm

Quote from: Ineedtodunk on July 23, 2011, 01:46:51 pm

I'm finally starting to realize how great single leg bounding really is lol.  It does a tremendous job training your body for force absorption, eccentric overload, eccentric/reactive strength, RFD, and even pure strength.  I would say for a single leg jumper, single leg bounding is the #1 best plyometric exercise there is.  

yep.

Quote

A single leg jumper can have a complete training routine with just 3 exercises in squat, bound, practice jump/dunk lol.

For most the guys starting out trying to improve their single leg vertical jump that is a very good combination provided you added in a hip dominant glute and ham exercise, and a calf exercise.

Not necessarily true for everyone though.  The best exercise for improving anything is the exercise that best improves what is holding the athlete back though.  For some this could mean a bent leg 1 leg hyper, for others it could be a type of calf raise.  Squats are good if done correctly for strengthening the entire muscular chain, but at higher levels of sport more specialization becomes more important to see continued improvements.

If you're going deep enough on squats so that your hamstrings and glutes are being worked, wouldn't that be good enough to not include a ham/glute exercise?  Or would the quads strength go up faster than the hams/glutes and eventually have an imbalance?

I'd just like to say that my 2 footed one step vert has been responding very well to bounding (max bounding, max height or distance) this summer. I believe it is because it's working my hips more than I traditionally have and my vert in the past was not very hip dominant but is becoming more now.

Lance, sorry, I know you already answered this, but just to clarify and I need some advice.  So basically, I've cleaned up my diet and working out hard, and been PR'ing my squat and dead lift like crazy lately.  What sucks is they're refurbishing the weight room or something and its closed from tomorrow until the 10th of August.  The good news is, I found out that the one single basketball court over here is actually open after 4 pm, (before it is used for kids and badminton/table tennis) lol, and I am going to do single leg bounds again. 

This gym has a bootleg weight room next to it, only machines.  No dumbbells, barbells, nothing.  It has a squat machine (not smith).

What do you suggest I do?  Until the 10th should I just single leg bound 3-4x a week with some other plyo's until the 10th and then resume my 3x/week lifting + bounds OR should I do the single leg bounds until the 10th with the squat machine on the off days?

I am pretty pissed I have to stall my strength gains, but hopefully the single leg bounds will help me maintain my squat and dead lift if not improve?  If its not enough, should I add the squat machine?  (I have to check, I don't even know if it goes heavy enough lol)

Thanks Lance.

http://www.comparestoreprices.co.uk/images/un/unique-strength-l016-iso-lever-squat-machine.jpg

there wasnt any picture of the exact one, but it's structured like this, but you don't load it with plates.  It has a set amount of weights you pin.  I don't remember how much the weight goes up to, but if it's not within my 70-80% 1RM, should I bother with it, ASSUMING you recommend I DO squat with the machine for the 9 days?

Quote from: LanceSTS on August 01, 2011, 02:49:56 pm

Quote from: Ineedtodunk on August 01, 2011, 01:19:02 pm

http://www.comparestoreprices.co.uk/images/un/unique-strength-l016-iso-lever-squat-machine.jpg

there wasnt any picture of the exact one, but it's structured like this, but you don't load it with plates.  It has a set amount of weights you pin.  I don't remember how much the weight goes up to, but if it's not within my 70-80% 1RM, should I bother with it, ASSUMING you recommend I DO squat with the machine for the 9 days?

Yea, thats one of the better made squat machines. Youre a single leg jumper, so you dont need to worry about how heavy the stack goes, do them unilaterally.  Do explosive sets of 5 each leg, and be sure to put youre feet high up on the platform.  That machine allows the hips to go back, unlike many of them, so it will have its uses. 

So I'll be doing sort of BSS's every other day, with single leg bounds on the alternate days yes?  This should be enough to maintain my squat AND dead lift numbers?

hey lance just wondering, if on days its raining and can't find 30yards of space, how many reps should i target for the bounds? also, for double leg bounding for height, distance, do i go down to half squat ,lower, or above half squat?
single leg i'm guessing your legs pretty straight, a little bent right?

how about the speed bounding for two legs? how far should i go down?


thanks

Yo, Lance, wassup. I've been doing sprints for a few weeks now (been mixing it up with standing 2 pt. starts and sprints coming in from a jog) and feeling good about improvements in my speed. Would it be beneficial to add bounding to the sprinting that I already do, though?