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? What doesn't have to work as harder? The lateralis?

Would it make sense to you if I were to squat 2 times per week and one time go with full squats and the other go with heavier partials for more specificity, like half squats or 1/4 squats?

Well I think there are two important reasons why one should squat for a higher VJ:

1) To build muscle that will generate tension for greater power. To do this, the best way is probably a deep squat and coupling phase time, specificity and things like these aren't that important.

2) To overload a muscle with "some weight" in a specific manner to the jump itself with a smaller ROM, more attention being paid at the coupling time and joint angles.

Now, I don't know if 2) is needed. It's probably needed just because the plyos damage the body so much if they are done endlessly, so then the 2) part is probably a good compromise. Otherwise, plyos are the way to go in my opinion.

So this is some kind of minus-7 level training - how not to get stimulated "oh shit, if I jump high I'll hit my head. OK, I'll jump lower!".

Apparently, Andrew is not a cop. Shocking, I know.

'Nuff said

<a href="http://www.youtube.com/watch?v=xwx9HiM4Aw0" target="_blank">http://www.youtube.com/watch?v=xwx9HiM4Aw0</a>

When I first started doing low bar squats, the first thing I have witnessed was GREAT vastus medialis recruitment. That only happened in that first session and never happened again. I have no idea what this means.