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Hey, nicely done. Yeah, in the 2-leg bounds I get a lot of quad load as well, and also a "very positive" shin angle. So it definitely looks really quad dominant. But at the take-off point, you still have to push those hips forward with power, and that's paramount. Just don't go overboard.

I can relate to that double-bounce on the landings. It happens to me when I do 2-leg bounds for length while barefooted. It seems that it's a strength issue for me, and I let the passive elements take in the shock and "bounce" on every landing.

If anything, try to be smooth, don't CRASH, even if it means you're going to go shorter distances.

It's nice that on the speed bounds you did better, so you're capable of it.

Keep doing what you're doing and consider getting a kettlebell. It's about ~100$ here in Romania, at 24 kg, and you will have it for your entire life if you don't drop it or something.

For the donkey ankle bounces, you should be extremely quick and WITHOUT loud noises:

<a href="http://www.youtube.com/watch?v=z7Y51Gk7klQ" target="_blank">http://www.youtube.com/watch?v=z7Y51Gk7klQ</a>

Then you don't have enough "strength" IMO. You should use a slower descent and less weight. Safer, and more time under tension.

Use a faster descent on more specific stuff like half squats, and even then, you can do Lance's quick dip only in that specific range of the amortization phase.

There's a reason Kingfish does paused squats.

I would stumble in a double arm swing like no tomorrow.

Thank you.

It's impossible for me to run in parks, with tens of dogs with no leash or mouthguard jumping on you every time you run. It's so retarded. And I'm talking about dangerous dogs. I hate dog owners that think their dog is "special" and "won't bite you".

That's like me point a gun to your head and saying "oh don't worry, the safety is on". Well how about not pointing a gun to my head to begin with?

See? You hit the 5% plyo wall.

Hey nice job.

Yeah, in the low bar squat you're going to have some issues with the wrists and elbows. I had severe elbow and wrist pain my first two weeks doing low bar, but they diminished over time.

One thing you can do is go with a wide stance initially, and then gradually narrow it on the bar. With a wider grip, the pressure is less, but you tend to lose your back tension more.

So I start with a wide grip and then narrow it as I get more warmed up.

For the hip thrust, try doing it with a free bar when you can, obviously. The focus is on posterior pelvic tilt and hip hyperextension at the end. In that picture you're just in hip extension (straight line at the hips). You want to exaggerate that even more, and get into hyperextension, while initiating the hyperextension with the glutes, NOT THE BACK. Just a warning. Try pretending that you want to squeeze a coin or a piece of paper in between your buttcheecks, if that image helps

- I am not sure if u answered my previous post.  What is 50m accelerations , is it like slow jog speeding up toward running fast but not max speed?  sound like some warm up drill.

50m accelerations = you constantly accelerate and reach "top speed" at around 40 meters, and maintain it for 10 more meters. It won't be your MAX speed, but it should be fast enough. More towards your max speed than towards your jogging speed.

And yes, it's a matter of warming up and also getting some dynamic hamstring work.

- I think U answered me in a deleted post before, about wanting to add upper body routine.
Following your routine, I need to go to the gym twice a week, this mean that IF i will be using weight for uppbody, it will be on the same day as the strength day as u suggested.  (any contradiction?  I would be doing upperbody strength AFTER leg workout if that happen)

I would do upperbody work in the plyo days. But keep it very simple: push + pull, +1 assistance.

Say one day it will be bench press 3x5 + chinups 3xMax reps, with 2 sets of cable pulls 2x15
The other day it will be push press 3x5 + pullups 3x5 (do them with a dumbbell kept with your legs, just under your balls), with 2 sets of dips to failure

That's it.

- I also asked about Core and Plank,  In my previous program, it asked me to do normal and side plank like mad.. 4 set of 1 min each side... which is hell for me.. and i skipped it often.  No doubt core could possibly be my weakest link.  Should I incorporated it into my my Raptor Glute Routine also?

Your core will get strong doing squats and deadlifts and so on. The problem with doing hip and back flexing activities is that the hip flexors get recruited, and we want, at this point, to stretch them and enlongate and "de-activate" them. It doesn't mean they need to be weak, but at the point you're at right now you want to "forget about them" for a while.

So if anything, do a weighed front plank in a posterior pelvic tilt position. Go for 30-45s with a plate on your back. If you can't hold it for 30s, then the plate is too heavy.

If you go over 45s, then use a heavier plate the next time. Do 2x45s. Do them in the upperbody days, since there's not too much volume there anyway.

By the way - if you take an additional rest day here and there (say you don't have time to do the plyos today) - continue the program as it is. So your next workout will still be the plyo workout, don't skip it.

Saw it live... thought Guy should've won:

<a href="http://www.youtube.com/watch?v=3UvCz4GZrD0" target="_blank">http://www.youtube.com/watch?v=3UvCz4GZrD0</a>

Wow... there are so many things wrong there that...

Well, good luck.