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Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the Lance/Adarqui/Rippetoe half squat debate
« on: May 09, 2014, 06:23:35 am »
Haha no but the more I read through that thread, the more I'm on Rippetoe's side.
The half squat really has very little positives in terms of specificity over the depth jump - the depth jump is MUCH more specific from so many standpoints, that you don't need to half squat. The only upperhand the half squat has over the depth jumps is that is less impactful. Since you can't depth jump like crazy ad infinitum because the stress will accumulate, you can use the half squat to remove some of that landing stress.
But otherwise, the depth jump:
1) Has more speed than the half squat;
2) Has more load than the half squat;
3) You're always going to be jumping from your more "explosive" position vs. trying to find that position with a half squat;
4) You actually jump in the air;
5) You actually hip hyperextend;
6) You get more tendon contribution;
7) You get more calf contribution;
8) Can be adjusted PERFECTLY to fit your needs by measuring which box height gives you the best jump height. The same thing cannot be said for the half squat, where you have to "guess" what weight would be the best.
So considering all these factors, why would you ever bother with half squats (other than to get less impact on your body)? You should do full squats to build strength and depth jumps to "build" specificity.
And I also disagree with Andrew about aiming for a 3x half squat or so - I would rather focus on speed if I were to use the half squat to replace the depth jump.
The half squat really has very little positives in terms of specificity over the depth jump - the depth jump is MUCH more specific from so many standpoints, that you don't need to half squat. The only upperhand the half squat has over the depth jumps is that is less impactful. Since you can't depth jump like crazy ad infinitum because the stress will accumulate, you can use the half squat to remove some of that landing stress.
But otherwise, the depth jump:
1) Has more speed than the half squat;
2) Has more load than the half squat;
3) You're always going to be jumping from your more "explosive" position vs. trying to find that position with a half squat;
4) You actually jump in the air;
5) You actually hip hyperextend;
6) You get more tendon contribution;
7) You get more calf contribution;
8) Can be adjusted PERFECTLY to fit your needs by measuring which box height gives you the best jump height. The same thing cannot be said for the half squat, where you have to "guess" what weight would be the best.
So considering all these factors, why would you ever bother with half squats (other than to get less impact on your body)? You should do full squats to build strength and depth jumps to "build" specificity.
And I also disagree with Andrew about aiming for a 3x half squat or so - I would rather focus on speed if I were to use the half squat to replace the depth jump.
