Adarq.org

also i have always trained with full front squats and i feel they go hard on my glutes as well as my quads.
dont feel much ham activity do

Quote from: Avishek on March 06, 2012, 12:36:18 am

You are too far to the right. (edit: you are the heavy resistance trained line). Jump squats <50%, cleans, and depth jumps/pogos/broadjumps for 3 weeks. Deload for 1wk if necessary. Full ROM deep jump squats with 60-80% to maintain strength in all ROM, box squats, and continued depth jumps for another 3 weeks after a deload. You'll go up a few inches.

asstarded, do not do this.

Yeah most people on here do squats and deadlifts for oblique development.

wow 2.62bw? now who said dont squat more than 2.5 your bw for squats . now im confused

http://www.youtube.com/watch?v=VAznRTj4sQM&feature=related

Note the simultaneous plant that occurs with both feet after the jump stop.

Here is a video of the step-close method

http://www.youtube.com/watch?v=zOi4DT1er_4http://www.youtube.com/watch?v=1xV3mB47Bn0

Exercise 2: Bridge: Do 2 sets of 30 second hold Video Demonstration:

http://www.youtube.com/watch?v=pOvkwrzJTNA

Exercise 3: Side Bridge Progression: Do 1 set of 30 seconds/side Video Demonstration:

http://www.youtube.com/watch?v=uHvcQ_rR1lk

Exercise 4: Alternating Glute March: Do 2 sets of 20 reps (10/side) Video Demonstration:

http://www.youtube.com/watch?v=JsJAGZ4Ufg0

Exercise 5: Seated Hip Flexor: Do 2 sets of 5-10 reps/side with a 3-second hold at top Video Demonstration:

http://www.youtube.com/watch?v=pxkbqUa28BY

Exercise 6: Standing Hip Flexor/Glute: Do 2 sets of 5-10 reps/side with a 3-second hold at top. Video Demonstration:

http://www.youtube.com/watch?v=qND3gHvrjkA

Exercise 7: Prone Leg Lift: Do 50 reps /side Video Demonstration:

http://www.youtube.com/watch?v=L3AS6gYLEL4

Exercise 8: Bulgarian Split-Squat Hold: Hold for a total of 1 minute per side. Video Demonstration:

http://www.youtube.com/watch?v=9wkw3H3bNfk

Stretching (these stretches should be done every day)

Broomstick overhead squat 2 x 10 reps Kneeling rectus femoris/quad 2 x 20 second hold http://www.youtube.com/watch?v=s_hQSJVIN3c

Calf 2 x 20 second hold Wall ankle mobility drill 2 x 15-20/side

http://www.youtube.com/watch?v=UozK7jNFmU8

Hamstring 2 x 20 second hold

Groin 2 x 20 second hold

Hip Flexor 2 x 20 second hold

Put all that stuff together and in my experience you'll have a REAL DIFFICULT time not adding 2-3 inches to your vert in a very short period of time.

Good luck!

Enjoy!

-Kelly


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no, jc. weight comes from HFCS and too many grains. everyone knows this. where have you been.