Adarq.org

 I just got back in town so I didnt see this till today.

  Jacob, that video is not the one in question, adam has a video of him vlogging where he shows his particular way of teaching that step that came out before your video is.  I dont know FOR SURE that you copied it, you could have had a coach in high school who taught it EXACTLY the same way as his coach taught him, im not the judge on that one.  What i can tell you is that there are MANY different ways of teaching the penultimate step in track and field, here is one with Tom tellez, you saying that ALL coaches use the claps as a metronome in the way adam did is funny as hell to me man, I have worked with many many many track and field jumpers throughout my career and i have never seen it taught EXACTLY that way once.


http://www.youtube.com/watch?v=6eW0qMfGzb0

Either way I dont care, adam can come on here and paste the vid that in question if he wants, it was basically the same exact video you have w/ adam talking.  If you really were taught in the exact same manner and hadnt seen his prior to filming your, it was all just bad timing * (see the squatflex promotion accidental timing )  then i apologize for that.  

 Its not that bad, you just loop the bar path so it has a very long way to travel rather than going up in a straight line.  Just looked again and noticed your feet look a little wide, try starting in a foot position you would do a svj from, youll get more power into it that way.

 The depth looked real good man, squats look great, huge improvement!  Youre letting the bar fly out too far away from your body on the snatch, keep the elbows as high as you can until the very last second, then get more aggressive on the catch, bar should be very close to your body the whole way up.  When you catch, "pop" the feet into a ~quarter overhead squat position and lock in the core. thinking "lead with the wrists" can be a good cue to help you keep the elbows higher and make the catch position more solid.  You will be able to handle alot more weight once you get this down, youre going in a big arc that is taking away your leverage over the bar.

  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>

  @ Flander, thnx, yea thats my gym, dont know which things you mean man, there is a belt squat machine next to the squat rack im using, a glute ham machine next to that, a reverse hyper next to that, an olympic platform next to that, and a boxing ring at the back.  Might be the fans you are talking about?  They are just big circular fans I use during the summer to help the AC circulate better.

  @ bmully, haha thnx bro!@!

 

Thanks guys!

I think one advantage of me vs you Andrew is that I'm heavier and probably have more "meat" on my back and shoulders. Not sure about strength but that should protect me a bit better, I don't know.

Any link to that high frequency experiment?

Oh and Lance, what do you mean by warm-up? Just squat warmup or general warm-up (like riding a stationary bike etc before the sets).

Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets, that would fatigue me immensly. Probably even with lower weights. And to do that every day... oh boy!

NEVER warm up like that man, if you were going to use the weights listed that would be fine but warm up in doubles or singles, never that many reps after your first very light (bar or a little lighter) set.  The warm up sets (say for a ~315 max) would look something like this, dynamic/general warm up, jump rope, easy, low count, line hops, etc.  then the bar for 8-10 reps, 135x3, 185x1, 225x1, 250x1, 275x1, 295x1, 315x1, 325x?, etc.  Your warm up singles and doubles will give you some nice volume as well as explosive strength work at the lower end.   Dont really look at them as SOLEY warm up sets as you will be getting a solid training effect from those sets as well.  

hahah that was cool man, good stuff!@!