How well does bilateral workouts like heavy lifting squats transfer over to single leg jumping?
yup it does.. focusing too much on bilateral strength exercises without single leg jumping/reactive work will turn you into a double leg jumper, so you def don't want to bilateral lift without single leg maximal jumping (and bounding etc)..
double leg squatting, regardless of it's specificity to the actual jump, is an intense stimulus for the CNS (nervous system), so getting stronger in squat will help single leg jumping in a few ways:
1. stimulation/potentiation from the squat session, lasting a few days
2. over time improving neural drive as you progress your weights greatly on squat
3. improves strength generally & hypertrophy specific to the prime movers in single or double leg jumps
If I am doing squats and DL's right now, for a 3rd exercise do you think heavy standing calf raises would be better or single leg leg presses (I'm comfortable and efficient on both jumps but I jump higher with 1 foot)?
i'd incorporate lunges or BSS (bulgarian split squat) PLUS calf raises (either single leg or double leg)... calf raises should be a finisher, you can be pretty fatigued when you get to them, they are pure assistance, so you can just "burn em out" if you want for a few sets etc.
all SL jumpers should:
- bound/pogo
- squat
- lunge or bss
- calf raise
peace
