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Quote from: Raptor on April 04, 2012, 06:29:36 pm

There were actually two points that were trying to be made with this article:

1) Don't take back squatting as the only strength indicator especially if you want to improve on your one leg jump
AND
2) Don't ignore your calves for the exposed reasons.

It's like saying "winning money on the lottery ain't going to make you happy" or something. It doesn't matter that you also start spending a lot more than before you won the lottery and end up broke in 1 month, it was about making a point. You know, being metaphoric and shit.

And I've tried to lay it out with that example so that people that will say that increasing bodyweight while also increasing the squat (even getting a better ratio so a better squat relative strength) will understand that there's more to it than that when it comes to jumping off one leg. And there are reasons why the bodyweight must be kept down. It's nothing more than this what that article is all about. I think people that wanted to understand DID understood what I was trying to say there.

Sadly, I only realized this recently and just started adding RDL's to my lower body strength work which only consisted of full squats.

Quote from: Ineedtodunk on July 20, 2011, 08:47:17 am

Hi Lance, so I'm a single leg jumper, and right now I'm am ~30" SVJ and ~38" RVJ.  I am parallel squatting 220lbs for 5 reps at 153lb BW.  Strength is obviously my biggest weakness right now, and I have been primarily focusing on getting my squat to 2xBW lately.  

But when I think more about it.  Since a SLRVJ is more p-chain dominant, wouldn't a conventional dead lift be the best primary strength builder for a single leg jumper like me?  Right now I dead lift around 235lbs for 5 reps, (I have been squatting much more consistently and I have short arms, making dead lifts a lil harder).  I would say I am good enough at using my lower body for dead lifts considering that my hamstrings are the main muscles getting murdered, and I lift the weight by snapping my hips forward.  However, what's weird lately is my glutes don't burn at all during dead lifts (just like my squats as you have read from my other post), and for some reason, although my back is pretty straight, my UPPER back tends to get a weird uncomfortable feeling after heavy dead lifts?

Well lately, I have been keeping squats as my primary strength builder, with the trap bar dead lift as supplementary exercise.  I am abroad right now, and my gym is tiny, and I would like to stick with what I am doing, which is 2 big lower body lifts.  If you were currently in my situation, which 2 of the following 3 would you do, and which would you concentrate on as your primary lift?  Squat / Dead Lift/ Trap Bar Dead Lift.

Thanks.

 Hey Ineedtodunk, in theory the deadlift would seem to be a better a choice for single leg jumpers than the squat but in reality it just doesnt work that way for many people.  IF your good at recruiting the glutes and hamstrings, then it can be a very good accessory, however what works best imo is to free squat on one day with ghr's done after, then box or pin squat from 1-2 " above parallel on the other day, with rdl's done after.  The hex bar deadlift is very similar to a squat the way that most people do them, however they can be done with high hips similar to a rdl or traditional deadlift as well.  For single leg jumping, you do need to pay special attention to the glutes and hams, but you also need to do single leg exercises as well.  If you know how to do single leg box squats they are a great option, lunges, bss, and step ups done correctly as well.

 So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.  If you do that followed by training the lower leg adequately, you have a solid set up for a single leg jumper in the weight room.  Make sure you are doing plenty of bounding, that alone can make a huge difference in progress.  You have to train that movement pattern over and over with progressive resistance/intensity to not only produce force, but to absorb more force as well.  

You know what people? You can fuck off. It's great that you have so many positive contributions to the athletic world though, not like me.

And chrisbro, how do you know how much I jump and with what background I started? If I naturally jump 50 inches staying with the hand in my butt, I can say anything I want and you'll believe me? "Wow, this guy jumps 50 inches, he must know what he's talking about!".

My IQ just got lower reading through this thread. So go fuck off. I'd say going from 20 to 36 inches off two feet is a pretty good improvement in my VJ in about 2 years and a half. But whatever, go fuck yourselves.

 Not everyone is attacking you dude, a point that jc made is very relevant in many of the other threads on here, there are at least 2 people saying "yea my squat went up to xxx and I still only jump xxx OFF ONE LEG".   That didnt have anything against your article.

 Calm down dude, tell the people directly that insulted you to fuck off, not everyone is.

and the Electronic scale shows 188.6lbs  at 19.8% BF  

  Google "validity and reliability of bioelectrical impedence".

For activation issues and doing TKES and glute/calf isos
should i being aiming to do these activation exercises throughout the day or should once a day be sufficient?
and many repetitions as well?

Do them before you train or jump.  3 sets of 20 works well.

and same goes for low box drops...aim for high reps w/ good quality since im just ingraining landing form?
and do i need to take long rest periods in between sets? 

Thanks for the info so far!

 I would do the drops in sets of 5-10s.  Quality over quantity of course, and aim to feel the load distributed evenly each rep upon landing.  Rest just long enough to recover for the next set, these should be very low intensity drops, <24 inches.

 
 De-load calories.  

Quote from: LanceSTS on November 21, 2010, 03:13:37 am

Lets take the bench press for example. We will use an athlete with a 3 rep max of 225 on the bench press for our example. Session 1 would look like this:

Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Would this work at a higher bench like 300?  Just plugging #'s in a one rep max calculator, when going from a 3 to 10 rep max, the est one rep max @ 225 only jumps 62lbs from 238 to 300, at 300 it jumps 82 from 318 to 400, which is a huge increase that I would think would take at least 12 months to achieve.  Also, would you recommend the 15s jumps for that weight or smaller decrements like 5s?  45s to 30s seem doable but the jump from 30 to 15s seems impossible.   

Thanks in advance.

It will work it just takes more sessions to complete the goal (timed rests) than it would for a beginner.  For example, you may have to do the 30 second rest interval a few times to successfully complete the workout where a less experienced trainee may only need to perform it once.  The thing is, youre still using progressive overload, still getting a solid amount of high intensity volume, so youre progressing still just not as quickly poundage wise.  15 seconds still works very well for progression, but if you dont hit your quota in those intervals, simply take a few minutes, and start back where you left off.

If you just completed 10 reps of 275 with 45 seconds rest and are scheduled for 275 x 10 w 30 secs, and you get 5 reps done but cant get 6, just stop for a minute, regroup, and come back for the final 5 reps.  Do this as often as needed, but dont move on to the next interval until you complete the previous without the extended rests.

 Those rep max calculators are very very hit or miss at anything over a 5rm, estimating 1rm from a 10rm is a crap shoot at best so I wouldnt read too much into those.   

all right then i should add a video of my snatch so i can get some technicall asistance
couse my jump has been like this with a weaker squat there must be something i should do to get a few inches without increasing strength

 Yes, good idea on the video.  The thing with using the power snatch is that it will help get more HIP extension into the jumping movement, the jump squats dont do this.  That could be something lacking or it might not be, but it definitely wont hurt to try it and see.