Adarq.org

Reactive Squat (v1)

<a href="http://www.youtube.com/watch?v=CWft9IHNxGE" target="_blank">http://www.youtube.com/watch?v=CWft9IHNxGE</a>

  This was a test on the tendo showing the difference in power production between a traditional jump squat and the reactive 1-2 jump squat.  I thought I had the tendo screen turned enough toward the camera that it could be seen on film but he is between .3 and .5 m/s better on the reactive version.  This is a complex we use to start alot of lower body workouts, the standard jump squat is good for things like sprinters coming out of the blocks, firing off the line in football, etc.  The reactive version is very good for 2 leg rvj and also svj,  what I have found is that more reactive/plyometrically effecient athletes will use a higher bounce on the prep jump of the 1-2 and get an increasingly higher power number, athletes who are not plyometrically effecient will generally prefer a smaller prep bounce and tend to score worse when the height of the initial bounce is increased.  It is the goal through training to increase the height of the first bounce and get a corresponding higher number on the second.  Progressively using a higher bounce has been very successful with my athletes and carried over very well to performance.  I have of course tested traditional "rebounding" jump squats but the intensity is no where near the same after more than a couple of bounces and the jumps become submaximal as well as form breaking down.  The 1-2 will allow complete focus on the reactive transition between the two jumps and a maximal effort on the 2nd in good form.

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

very nice vid, i definitely like 1-2 jump squats over rhythmic jump squats. great explanation above too, 1-2 jump squats would really be beneficial for RVJ, especially from short runups, ie drop step.

Thanks, and yea, I definitely get better results with these than traditional rythmic jump squats.  The rebound after the first bounce is much more focused and powerful, not to mention the form is much more solid, safe, and consistent throughout the set.

You better believe I'm going to do them when I decide to stop working on strength and hypertrophy and get into the power/plyo thing.

I'll probably choose to do stuff like this and MSEM while focusing on losing fat.

nice, sounds like a good plan, the jump squat will potentiate the msem squats and the msem will aid the jump squat in the following workouts.

I was waiting for this awesomeness.

 hah, thanks guys.

WOW! she's really strong!

thanks, none of those lifts are close to maximal though, her bests in training are a 350 full squat @ 165bw, 185 power clean, 155 for 3 rep single leg hang clean, 275 for 3 single leg box squat, 195 bench press.  We are busy now training people and running the gym but hopefully we can get her in a few meets unattached soon, she still hasnt reached her potential if she wants to keep at it.  Trouble with track and field here in the u.s., especially with females, is its no money in it.  Most the athletes competing past the collegiate level in track and field are still having to work full time jobs, train, travel, etc. sad... track and field is a great sport with some of the most elite athletes out there.

she's boss, great lifts, great vids.

hope she continues getting back to "normal", would be sick to see that footage. when did she achieve those PR's you listed, generally? how long ago?

ya man it's unfortunate the state of T&F in usa.

pC!!

 thanks, all those numbers are a couple of years ago when she was actively competing, we dont push the spp lifts nearly as hard now since training is waaaaaay less frequent for her and a meet hasnt been decided on for sure yet, but the bench and squat are probably within a decent range from her best right now. We snatch alot too now so the clean is not far off either.

  thats one thing about her when she was one of my athletes, she worked harder and with more focus than I had ever seen.  If she really decides she wants to go after it again there is no doubt in my mind she can still compete on an elite level, but either way Im happy with what she has accomplished already and I dont push her into anything she doesnt want to do.  We both have a passion for training and training other athletes though, and  we will always continue to train regardless of competition or not.