1291
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word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much. After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.
You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.
However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.
This is what I have come to over the past 5-6 months. But more research neesd to be done.
As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.