Adarq.org

Raptor you are right. The knee and hip (or quad vs glute) contribution to the vertical jump is variable depending on the individual. Based on biomechanical testing it can be as much as 57% glute to 23% quad on one extreme to 49% quad and 28% glute at the other end, depending on the individual.

Do you think you can change that in an individual or it's strictly related to structure. Obviously it's related to strength as well but do you think someone can suddenly change his jumping style and get higher instantly? I think so and I've done it, and you talked about that (immediate increase) in the VJB if I remember right.

I had one guy that was playing with me who was pretty strong etc but would just go and plant both feet at the same time (ala Justin Darlington) and jumping using his quads a lot (his legs were straight under him and knees were going forward a ton). So I said "how about you throw your legs foward more, in front of you" and he wouldn't understand... so I showed him...

And then what do you know? The next jump doing this, despite him ALWAYS jumping the way I described, quad bound, he got like 4-5 inches higher. I mean, I was expecting "some" improvement but not like that!

Yeah I know, but you guys were saying "EXTREMELY WELL" warm-up so I figured that automatically means I need to feel pumped and "hot" (I'm pretty hot naked but I need to be dressed in the gym, gym policy).

OK, thanks for the answer

I think the muscles you use to amortizate depend on where the body center of mass is. If it's forward then the quads will be loaded because you'd otherwise collapse at the knees. If the legs are reached forward a lot and the butt is therefore behind a lot, then you'd collapse at the hip instead so the posterior chain is activated.

That's why I keep on telling Adarqui to try and throw those legs foward and reach out with them to load the posterior chain. He's probably jumping the way he is right now because of these massive VMOs that he has, and he naturally feels the proper way to amortizate is by using his strongest muscles which are the VMOs, so he keeps the body center of mass forward and amortizates in the quads, which is probably efficient in his current condition.

However, people with great posterior chain strength I believe CAN and SHOULD be using this "reach out" technique, and probably are using it without knowing anyway. I also think that there are people who can amortizate with the posterior chain more and jump with the quads more. These people will usually have long amortization phases because they need to transition from a "backwards" position towards a front position where they engage their quads.

Maybe one way to move the focus onto posterior chain involvement in a depth jump is to jump and try to reach a overhead goal, but the goal needs to be JUST A BIT behind the plant location, so you kind of jump "backwards" or at least influence the jumping in such a way that more posterior chain is involved because of this.

I don't know. There's a lot of stuff going through my mind.

10 hours? What PC do you have?

What do you mean strong plant, no jump? Decelerating and doing what? Planting and doing what?

350 on what? 1/8 squats?

I wonder if this method can make the deadlift more posterior chain oriented. For a guy like me who "wants" to use his quads at everything, maybe doing this could make me shift more into posterior chain work during deadlifts.

I wonder what would happen if someone would do downhill jumps. Like a SLIGHTLY declined slope where you run and jump. I think I've seen something like this, obviously there is more overload occuring so it's a mini depth jump, I'm talking unilateral jumps here or bounds.

Like, consecutive one-leg bounds on the same leg going downwards.