Adarq.org

350 full squat at 165?

What was her vert then? She must've dunked for breakfast.

 Full squat = slightly below parallel, half squat= slightly above, when im speaking about depth  btw, I dont worry about anything lower than that as it becomes more counterproductive if you force someone into a deeper position thats not needed nor any more beneficial.

  When she was at her peak we would go to the court and do some jumps  for a change of pace on plyo day, she could dunk a volleyball easily, dont remember her ever trying to dunk a basketball though.  I have never measured her reach so I cant tell you an exact figure on what it would be, but off one leg running its elite level for a female for sure.  If she decides to keep training to jump competitively again I will get some videos of jumps, meets, and training.  

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.

Single leg bounding

<a href="http://www.youtube.com/watch?v=nW_gtxo3DEQ" target="_blank">http://www.youtube.com/watch?v=nW_gtxo3DEQ</a>

 posting some more videos of my girlfriends training, elite collegiate athlete, top 3 in the nation  in long jump, triple jump, and javelin sr year, invited to U.S. Track and Field team.

http://www.kbtx.com/sports/features/2/2653191.html

95lb single leg hang clean

<a href="http://www.youtube.com/watch?v=zXx47nc-5-4" target="_blank">http://www.youtube.com/watch?v=zXx47nc-5-4</a>

225 lb high bar squat (a cycle of high bar squats, 90% of full squats are low bar, shoulder width athletic style squats)

<a href="http://www.youtube.com/watch?v=F3qxh84ptD4" target="_blank">http://www.youtube.com/watch?v=F3qxh84ptD4</a>

315 lb deadlift

 (reason Im laughing is I have only used sumo deads probably twice with her so right before she pulls 315lbs she says "is this a deadlift" lol,."

<a href="http://www.youtube.com/watch?v=o3lVVyHCLBE" target="_blank">http://www.youtube.com/watch?v=o3lVVyHCLBE</a>

Sorry, but I just need to put this in this thread:

<a href="http://www.youtube.com/watch?v=7oEYH7m1cmo" target="_blank">http://www.youtube.com/watch?v=7oEYH7m1cmo</a>

Haha!@! hell yea that belongs in "beast" thread! He even had a pet hyena lololol. Awesome.

 Bands are great if you implement them right, i.e. to complement free weight and provide progressive resistance.  They are particularly useful for exercises like jump squats, explosives, etc., where you can apply just enough band tension on the bar to keep it from leaving the shoulders at the top of the lift.  They are also great for getting through a plateau, accelerated eccentrics are a great tool in the right hands.

  The thing not to do is try and go into a band only training mindset, the free weight should almost always grossly outweigh the band tension. There are alot of rehab, prehab, activation exercises like band pull aparts, shoulder dislocations, x band walks, etc. that are also very useful.

A few questions, trying not to make a ton of Q&A threads by asking more than one

1)

I have often been told that I am too controled when I lift. This is coming from people who bounce the weight hard off their chest when they bench.

But I was just curious, If I'm not moving the weight really fast can it still be explosive? I Push as hard as possible, but I maintain strict form and a controlled decent.

no, you need to get a safe a workable form down then GET STRONGER, which is going to require consistent workouts and eating. Try to move the weight as explosively as possible, but bar speed shouldnt be a big concern at your strength levels right now.

2) I am still having a few questions on my squat form. Should I focus on a hip drive? I used to focus just on going up, and when i switched to focusing on hip drive it made the weight alot easier to lift

Focus on getting stronger and not missing a workout for 3 months straight.

the feet pushing out thing. I squat shoulder-width stance(since I figured it's more like jumping and sprinting) and my legs are long. I don't have my knee cave in alot, it's just a slight twitch in when i get slightly out of t 'the hole' of the squat on the way up.  But since i squat barefoot, long legs, and narrow-stance. It's really hard for to spread the ground, I could much rather focus on the cue 'show my croch'(lol) or push out from my groin(hard to explain this ish)

thanks for the help

whatever keeps you from letting your knees go in do that one.

Why did vertfreak gave me so little results? I did almost everything. Well, I'm done with week 11 so I should see results by now but I have seen none so far... Someone said that you could give me the answer behind this phenomena.

  Looking at your journal, it looks like youre over complicating training for yourself at your current level and ability.  Youre doing more exercises than you need, and not enough of the ones that will give you the most bang for your buck. Focus on soley pushing your strength up on hang snatches, squats, rdl, lunge and calf raises for a month and see what happens.   Same with the "plyos".  Lots of box jumps, etc., isnt going to be nearly as effective for you right now as going out and jumping max effort 15-30 times, 2 or 3 times a week.

   There are times when many other exercises are effective and can be used, but throwing in alot of extra "fluff" work just for the sake of doing it will only rob the more important exercises and lifts of valuable recovery time.   Its like the "bodybuilders" who read jay culters workout routine in muscle and fitness and follow it to a t, they do 6 sets of squats, 6 sets of leg extensions, 6 sets of leg press, etc.  They were ALREADY going to get stronger from the squats if they pushed them hard enough, all the extra bullshit they did only makes the recovery process take 10 times longer so that they either have to train at a retarded low frequency, or wont be recovered for their next squat day.

  Dont base things on percentages either, if you are scheduled for 3x5, do 5 reps with WHATEVER WEIGHT YOU ARE CAPABLE OF MOVING FOR 5 REPS, WITHOUT STICKING.  Holding back due to scheduled percentages keeps a ton of people from taking advantage of their bodies natural supercompensation cycles when they are able, and digs them into a hole when they are not.  

  Get you a very basic structure in your program, lift lower body 2 x a week and jump 2-3 times a week.  Keep the lifts to things like I listed above and keep the jumping to max jumps, 15-30 (stop at drop offs after 15).  You should see some big gains from that and start improving at a much faster rate.