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When doing jump squats, I was wondering if it's okay/beneficial to do them not only in an explosive way (obviously jumping as high as possible), but also in a reactive way simultaneously?  For example, in the starting position, I drop down, and as fast as I can, I catch myself and explode up.  Is this good?

 Youre basically describing a "reactive" jump squat, like the 1-2 jump squat, and yes, they are very beneficial.

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

Or would jump squats be better utilized with just controlled movement on the way down, and exploding up high as possible, while leaving the reactive strength development to depth jumps?

If your goal is to jump higher, then no, you need to progress to making the jump squat more "jump" specific.  A paused jump squat, or controlled eccentric, like you are describing has benefits as well, like a sprinter starting out of the blocks, etc., but for jumping that utilizes a counter movement, you need to work on learning to utilize a greater eccentric speed as well.

Also, how much weight is too much for jump squats?  

How do I know if I should progress weight on this (X inches off floor?)?

What kind of rep/set schemes should these weighted explosion exercises like jump squats and weighted exploding step ups (dumbbells) be used with?

Thanks.

A general guideline is between 15-30% of 1rm squat, however there are individual strengths and weaknesses that can be addressed by working in different intensity ranges.  You can progress the weight when it feels like you are jumping nearly the same height with the 45lb bar as you are with x- weight.  Also when there is a substantial increase in 1rm squat, you generally need to increase the jump squat load as well.  Progress slowly though, start at the lower end of the percentage range, and slowly build up, the key is speed and power on these, not necessarily load.

There are a ton of terrible jump training/plyo workouts all over the web, and many people asking questions on how to set up jump specific workouts.  Some of these templates will be complexes with strength/power exercises, some will be jump specific training to be done either before strength training, or on a different day altogether.  


METRICS

(we called this one "metrics" in college, short for plyometrics obviously, even though one could argue it contains exercises that are not extremely intense plyometrics,  but it sounds cool and Im not gonna change something with a cool sounding name, so it will remain "metrics". ) very simple template, very effective.


dynamic warm up, short sprint starts, leg swings complex (front to back 10x, side to side 10x, knee drives front to back 10x)

Use a distance of ~30-35 yards, a basketball court works well, football field, track, etc.


I. DOUBLE LEG BOUNDS FOR MAX SPEED- these are very sub max jumps, focus on quick ground contacts and being light on the feet.  Dont jump high, dont jump far, YET. Get off the ground, AS FAST AS HUMANLY POSSIBLE.

II. SINGLE LEG BOUNDS FOR MAX SPEED- same as above, but single leg bounding, same leg, quick, snappy, ground contact, not high, not far, "the ground is hot" cue.  Head should stay on the same plane throughout the set.



INTENSIVE JUMPS



1a. DOUBLE LEG BOUNDS FOR DISTANCE- basically continuous broad jumps, without the focus on reaching for the landing.  Dont jump so far that you have to stop and re gather for the next bound.

1b. DOUBLE LEG BOUNDS FOR HEIGHT- two leg bounds, with a focus on height rather than distance.  You want to still have plenty of forward momentum, but focus on going UP rather than OUT. You will obviously have more ground contacts on these than the previous set.

2a. SINGLE LEG BOUNDS FOR DISTANCE- basic single leg bounding (same leg), focus on distance and forward speed rather than height attained.  Head should stay basically the same level throughout the set.

2b.  SINGLE LEG BOUNDS FOR HEIGHT- single leg bounding for max HEIGHT, dont worry about distance, try to achieve as much time in the air as possible every bound.  

cool down, myofascial release, pnf stretch


NOTES:  You can repeat the workout (parts 1a-2b), up to 3 times each, but start out with ONCE.  IF YOU NOTICE A DROP OFF IN PERFORMANCE, STOP.  The better you get at bounding and the more you perform this workout, the higher your explosive work capacity gets, and the more rounds you can handle.

ALWAYS, do 1a. or 2a., BEFORE doing the B version, the bounding for DISTANCE increases hip involvement and recruitment in the bounds, and will make the B version much more powerful, explosive, and smooth.  There is no need to go back and do I and II after you have already completed a full cycle of the bounds.  Be sure to start out slowly and progress the intensity, soon you will be able to go for max distance and max height, but do a few sessions first to build the work capacity and adequately prepare the body.  

<a href="http://www.youtube.com/watch?v=M03vYu4UdEc" target="_blank">http://www.youtube.com/watch?v=M03vYu4UdEc</a>

http://www.youtube.com/watch?v=M03vYu4UdEc&feature=player_detailpage

Lance @ it again:

Quote from: LanceSTS

Here is something to think about that will help every rep you do.  think about your best jump, how it felt, how hard you had to push off the ground to get that high.  Then think about how much harder and more explosively you need to push to get 12 inches higher.  Try to imagine that happening on EVERY REP YOU DO, I have tested that with athletes and myself on the tendo unit and almost 100% of the time, we get a better power score on every rep when the visualization is used.  People wait until they are on the court, then they think, "man i wish i could get a little higher", well think about that shit when youre training, when youre under a bar and can do something about it.  Youll be surprised at the speed and power you can develop when you think about it that way.  Give it a shot man, good luck!

glad you liked that visualization method man, its been something that has worked very well for us in training , thanks for posting.

Quote from: adarqui on April 15, 2011, 12:57:43 am

those analogies are bad..

Now chop a sprinter's dick off & run..

Now remove the hands from a sprinter & run..

same shit, bad analogies.

The arms, upperbody & torso play a far greater role in sprint speed than a sprinters dick & hands alone.

Anyway, point being made, the estimation that 95% of ALL sprint speed locomotion is dedicated entirely to the lowerbody just isn't true, hence the handcuff. You can't run to your full potential when you disable the entire upperbody.

The faster you move your arms fr example, the faster the legs should follow.

Quote from: adarqui on April 15, 2011, 12:57:43 am

genetics.. they are all strong.. you can't produce alot of force relative to your BW and be weak..

if someone jumps 45+ inches and never weight trains, genetics, but, this person is EXTREMELY STRONG..

if someone runs 10.x 100m's or lower and never weight trains, genetics, but this person is EXTREMELY STRONG.

I would only regard World class powerlifters, strongmen, Oly lifters & a few bodybuilders as EXTREMELY STRONG.

How do you workout that someone who jumps 45+ inches or runs 10.x 100m's is EXTREMELY STRONG?.

Carl Lewis & Kim Collins can run sub 10.

Where are they strong?, muscles? exercises?.

their hamstrings, glutes, quads, calves, and hip flexors are INSANELY strong, likely much stronger than elite lifters in a relative sense.  Your using ONLY strength exercises, which have both a leverage component (the levers that make the sprinters great at sprinting are the levers that make them bad at displaying that strength in the lifts) and a skill component, AT PERFORMING THOSE LIFTS.  You cant compare "strength" by only using that analogy.  Elite sprinters have some insane glute and hamstring strength, test them on a natural ghr against a powerlifter, see what happens.

 That is some BIG progress man, saw this old video linked by your newer ones, props man.  And yea, the poundage doesnt mean anything if it doesnt carry over to performance for you, so finding a squat style that carried over more to your jump is always a good idea. Definitely looks like youre using your hips much more in your more recent jumps.



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






<a href="http://www.youtube.com/watch?v=m0VIe54iPVg" target="_blank">http://www.youtube.com/watch?v=m0VIe54iPVg</a>

Quote from: $ick3nin.vend3tta on April 12, 2011, 12:21:44 am

Quote from: LanceSTS on April 11, 2011, 11:18:32 pm

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.

Lance, When your at the very bottom of the ROM, is your Achilles in it's most lengthened or shortest state?.

Strecthed, but if you pause at the bottom for a second or two, it doesn't "spring back" as much. Otherwise, it would be easier to perform calf raises this way (but it ain't  ).

Quote from: $ick3nin.vend3tta on April 11, 2011, 11:05:38 pm

Quote from: Dreyth on April 11, 2011, 09:12:46 pm

More ROM. With your toes elevated, the starting point of the rep can begin in dorsiflexion as opposed to a neutral position (defined here as soles of feet being parallel to the floor) if you don't have them elevated.

Thanks Dreyth.

Hopefully somebody can help me out with this next question.

Lets say your doing calf raises in either standing or seated position with the toes elevated on some platform. At which point in the ROM (dorsiflexion/neutral/plantar-flexor) is the Achilles tendon being optimally worked?.

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.

Quote from: Dreyth on April 11, 2011, 09:12:46 pm

More ROM. With your toes elevated, the starting point of the rep can begin in dorsiflexion as opposed to a neutral position (defined here as soles of feet being parallel to the floor) if you don't have them elevated.

Thanks Dreyth.

Hopefully somebody can help me out with this next question.

Lets say your doing calf raises in either standing or seated position with the toes elevated on some platform. At which point in the ROM (dorsiflexion/neutral/plantar-flexor) is the Achilles tendon being optimally worked?.

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.