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Here's a trick question:

If you have a quad dominant guy who has problems with overloading his quads on jumps that generate knee collapse (leg giving out), and you choose to train with depth jump, what kind of depth jump would you say will benefit him more (obviously doing both would be nice):

The forward DJ since he needs to make his quads learn how to absorb and release force better

OR

The backward DJ since he needs to learn to engage the hips/glutes better and take away the knee/quad overload by doing so.

Yeah, in fact I was thinking about a backward depth jump where you drop backwards and jump immediately back onto the box you dropped off.

That should load the posterior chain more since the hips are the ones who need stoppage from downward movement (instead of the knees with a forward depth jump) which, in theory, should work on activating the glutes eccentrically more and also store and release energy from them better than the forward depth jump.

You can see the bar kind of travel forwards on the half squat... probably threw you off balance quite a bit.

Well yeah, you're right, I think I'll go with 3x10 in my volume day and 4x4-6 in my intensity day.

But progress week by week is not possible. Such a thing does not exist unless you drink gallons of milk to become a fat pig and just brag about your squat.

And right now, I'm actually in a "slim-down" mode. I need to get lighter. Also, more plyo work this period. But really, week by week progression is not possible, unless, again, pig body is wanted.

To add to the problems, the lowest jump in weight using those discs where I will train is at a minimum of 10 kg (22 lbs), since I only have 15, 20 and 25 kg plates. So I definitely need to do more reps with a weight rather than increase the weight, and then do a 10 kg jump and less reps, and try to increase on that.

Like:

Week 1: 100x10
Week 2: 100x12
Week 3 : 110x8
Week 4: 110x9

etc

Like Kingfish wasn't a beast already, he's starting to get close or even hit his 40 SVJ goal.

WE DEMAND VIDEOS!

I like the single leg version of the leg press best. Also I wouldn't worry too much about just trying to develop the VMO either. Why would you want to isolate that muscle so much anyway?

Because it's always dead and underdeveloped for me. It goes as far as making my knee unstable due to overdeveloped vastus lateralis and underdeveloped vastus medialis.

OK, so I have done in my life three types of depth jumps:

DJ for max height
DJ for quickness (jump over object quickly)
DJ for length

Here they are:

MAX HEIGHT:

<a href="http://www.youtube.com/watch?v=ajdhZV2ji1U" target="_blank">http://www.youtube.com/watch?v=ajdhZV2ji1U</a>

QUICKNESS:

<a href="http://www.youtube.com/watch?v=rAQ7eixrGt0" target="_blank">http://www.youtube.com/watch?v=rAQ7eixrGt0</a>

LENGTH:

<a href="http://www.youtube.com/watch?v=kCjM1xcYhus" target="_blank">http://www.youtube.com/watch?v=kCjM1xcYhus</a>

Now the question is - have you guys used the other two types (quickness and length)?

I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...

For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.

Now the question is - what is your experience with them?

I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...