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there sure are a number of great fighters hovering around each others weight class

you are correct although I have not jumped on the hip thrust bandwagon yet.

its cause he is soo tall

I love the ratios.

Here is my take (and I may be the source of the 2.5xbw squat making you slow)

2xBW is attainable by every male.  Now it may come easy for some and not so easy for others.  But everyone can do it.  The efforts in reaching this level should not interfere with your standard sport/jump training. 

2.5xbw is much harder to get too but can be done by some without interfering with your goals (why are we squatting in the first place)

Over 2.5xbw requires too much strength training specialization.  If this is your goal then fine.  I have squatted slightly over 3xbw and let me tell you it took years of dedicated strength training.  The effort required to do this, IMO, requires you to spend too much time away from your goal (jumping and sport right).  In other words to reach this goal you have become a strength athlete (PLer or OLYer) and are no longer an athlete (bball, jump, etc...). 

Dave tate said as much in his article today

If an OLineman can squat 600 (~2xBW) will increasing his squat to 700 improve his performance or should all the special exercise (time, energy, recovery ability) required to get there be better spent learning the play book, recognizing defenses, improving footwork and blocking technique?

In my experience our best jumpers squatted in the 2-2.5 bw area.  Our best jumper ever 42" squatted 2.5xbw.  He was really reactive.  like a pogo stick.  If this is you then the 2.5bw squat may be the prescription.  If not then 2xbw may be the right fit.  At over 2.5xbw we see less carry over.  Why?  IMO it takes too much specialization.  At that point you are a squatter and not a jumper.

So your squat should be on a continual upward path but it should compliment your goal, not be your ultimate goal (if you are an athlete)

how do you get there?

I like the starting strength model -> texas method (although not the GOMAD approach)

day 1
squat 3x5
Press 3x5
Clean/jump squat 5x3

Day 2
Squat 3x5
Bench 3x5
DL 1x5

then move to texas method...  I'll just show the squat

Day 1
Squat 5x5 using 90% of previous Fridays 1rm

Day 3
Squat 2x5 using 80% of mondays load

Day 5
Squat 1x5rm

Now monday is the training stimulus day, wed is active rest, friday is testing. 

If friday is not increasing you modify mondays workout. 

2 options:

If your 5rm stalls and you cannot  complete all 5x5 monday then you need to decrease mondays volume.  Maybe use same weight and do 3x5 or 6x3.

If your 5rm stalls and you are completing mondays 5x5 then monday is not hard enough.  Go heavier on monday and do 5x5 or you can go even heavier and do 6x3, etc...  you get the idea, make Mondays squat session suck even more. 

I like the approach because we are modifying the weights around your sport practice and not the other way around because we are athletes first and foremost.  That is why most of us are here.  Not for PLing but for jump and sport.

the Texas method should not interfere too much with your sport training as there is only really 1 shitty workout in the week: monday.

Now if you want to peak for testing your jump or the upcoming season it is also simple to modify: replace fridays 1x5rm with a DE day like so:

Day 1
Squat 5x5 using 90% of previous Fridays 1rm
Low-mod jumps

Day 3
Squat 2x5 using 80% of mondays load
Low-mod jumps

Day 5
Squat 50-70% x 8-10 x 2-3
Plus high intensity jumping

Then for a more advanced sport program add in the 1x5rm and replace 5x5 with DE method  Like:

Day 1
Squat 50-70% x 8-10 x 2-3
Hi int jumps

Day 3
Squat 2x5 using 80% of mondays load
Low- jumps

Day 5
Squat 1 x 5rm
Plus mod intensity jumping

Whew!

In long term planning I think this should make up the first 2-3 years.  Then when it stalls and the modifications stop working I would move more towards the russian style programming.

this should get people thinking a bit

Quote from: AlexV on September 28, 2012, 01:11:41 pm

Warm up with iyt and wall slides

LTNS.

hope everything is good man..

Things are going well.  Went through a year of hell, lost both parents and my dog so i didn't have time for the internet stuff.  Took all my energy to work   The dust has settled though so I should be around a bit more.

Warm up with iyt and wall slides

Gotta be ready for level 7