Sccclayton
Level 1 Valued Member
| I’ve had nice results from this program so far. I would like to add some plyometric movement, but jump squats are not recommended in the book. Would lunge jumps be an option? |
Lunge Jumps
- Thread starter Sccclayton
- Start date
Kenny Croxdale
Level 7 Valued Member
Lunge Jumps
They are a Jump Version Squat. So, you are doing them.
What book and why?
Sccclayton
Level 1 Valued Member
Quick and the Dead. I prefer unilateral movements as I think they have a bit more transfer.
Kenny Croxdale
Level 7 Valued Member
Unilateral Movements
They have a place in training.
However, Bilateral Movement need to be trained, as well.
Stabilizer and Primary Muscle Development
1) Unilateral Movements
a) They are an effective method of increasing Strength in the Stabilizer Muscles.
b) They are less effective at developing Strength in the Primary Muscles.
2) Bilateral and Gym Machine Muscle Development
a) They are an effective method of increasing Strength in the Primary Muscles.
b) They are less effective at developing Strength in the Stabilizer Muscles.
The Take Home Message
Employing Unilateral and Bilateral Exercise in a program elicit a greater training effect.
Not Recommended
Back to this. Why are Jump Squat not recommended?
Who come up with that and why?
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Sccclayton
Level 1 Valued Member
In the book, jump squats were not recommended due to potential orthopaedic issues based on volume of reps. I thought lunge jumps were less demanding than the jump squats.
Kenny Croxdale
Level 7 Valued Member
What Book?
Precisely, what book?
Potential Orthopedic Issues
What research data is presented in the book that determine that?
If that is true, then performing Lateral Jump Squats will potentially lead to Orthopedic Issues, as well.
Based Volume and Repetitions
Over use of anything eventually lead to issues.
However, a well written Jump Squat Training Program with the right amount of Volume, Loading, Repetitions, Rest Periods between Set is very effective at increasing Power.
The Training Caveat
1) Jump Squat Training Load
Training Load of between 10-40%, with the sweet spot being approximately 30% of 1 Repetition Max is the optimal loading.
2) Repetitions
1-2 Repetition Per Set.
3) Number of Sets
Approximately, 5-10 Sets.
Start off with 5 Sets and see how that works.
4) Rest Periods
a) Cluster Sets
Sets of let's say 2 Repetition Per Set performed with approximately 60 Second between them ensure 80% Muscle Recovery (Dr. Greg Haff).
b) Full Muscle Recovery
Full Recovery occurs with when approximately 3 minutes between Sets.
From a newsletter about a year ago:
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North Coast Miller
Level 9 Valued Member
My 2 cents, moderately loaded alternating jump squats trigger a better response than jumping bilateral squats, Zercher or back loaded.
Kenny Croxdale
Level 7 Valued Member
Jump Squats For Endurance
Here is the primary issue
Power Movement
Jump Squat are an effective method of developing Power with a well written train program; information on that posted above.
Endurance Jump Squats
While Jump Squats for Mega Repetitions are effective for endurance, they come at a price.
Rather than "Not Everyone" let's change it to "Everyone" cannot maintain Technique with "Mega Repetitions".
That due to...
Muscle Fatigue
Once Muscle Fatigue sets in Techniques is altered for the worst.
With Mega Repetitions individual learn and develop poor Technique.
Cross Fit Endurance Training Olympic Movements
Cross Fit has often utilized Olympic Movement as a means of increasing Endurance; performing Repetition to failure or close to it.
Doing so, increase Endurance at the expense of Technique. The final Repetition in a Power Clean appear to be someone having convulsing and having Epileptic Seizure.
Ensuring Poor Technique Development
100 consecutive Repetition guarantee Improper Jump Technique is Developed.
With that stated, there are more effective endurance method that should be employed, such as...
Cluster Set Training
This is Cluster Set Training (essentially High Intensity Resistance Training); the Strength Training version of High Intensity Aerobic Training that increases Anaerobic and Aerobic Capacity.
One of the Caveats is that once Technique falters, Stop. Continuing once Muscle Fatigue set is ensure and promotes Poor Technique.
pet'
Level 8 Valued Member
Hello,
I used the routine below with good results for both trail running and boxing
mtntactical.com
Kind regards,
Pet'
I used the routine below with good results for both trail running and boxing
Leg Blaster - Mountain Tactical Institute
1x Leg Blaster = 20x air squats + 20x in-place lunges (10x each leg) + 20x jumping lunges (10x each leg) + 10x squat jumps “Mini Leg Blaster” = 10x air squats + 10x in-place lunges (5x each leg) + 10x jumping lunges (5x each leg) + 5x Squat Jumps Looking for […]
mtntactical.com
Kind regards,
Pet'
Sccclayton
Level 1 Valued Member
The book was
The Quick and the Dead: Total Training for the Advanced Minimalist
By Pavel Tsatsouline
It was a comment made in the book regarding exercise selection. Too much intensity and volume for program. I am interested in developing maximum power.
I thought there was an article about using jump lunges instead, but I can’t find it.
Sccclayton
Level 1 Valued Member
This was what I was looking for. Thank you!From a newsletter about a year ago:
The bodyweight jump squat is a solid “strong endurance” developer.
Quickly squat below parallel in a stance slightly wider than your shoulders. The spine neutral, the abs braced, the heels down, the knees tracking the feet.
Explode up, jump, land on the balls of your feet, roll back to your heels, and repeat.
The jump squat lends itself to many A+A protocols—but does not suit many trainees. Like the kettlebell snatch, it is a “restricted entry” exercise. Not everyone can maintain the above technique and safely handle repetitive intense ballistic loading.
A simpler and safer alternative is the split jump squat. It is trained and tested in the military and law enforcement throughout Eastern Europe.
Extend your hips fully on the top of each jump. Do not go crazy on the height, as this is an endurance exercise.
Make sure your front foot rolls from the toe all the way to the heel as you land.
Instead of clasping your hands behind your neck you may hold your hands in a fighter’s guard.
100 consecutive reps are considered good—but we suggest that you stick to A+A programming most of the time: low reps and short rests.
E.g., start with 3 reps every 30sec and build up to 30min—while passing the talk test before every set.
Then switch to 4 reps every 30sec and repeat the process.
Then 5 reps…
Keep adding reps for as long as you are able to keep passing the talk test and your joints are not complaining.
Do the above 3 times a week
Fitoldguy
Level 1 Valued Member
I'm also a big fan of the Leg Blaster Circuit and have had excellent success with this circuit for trail running and GPP.Hello,
I used the routine below with good results for both trail running and boxing
Leg Blaster - Mountain Tactical Institute
1x Leg Blaster = 20x air squats + 20x in-place lunges (10x each leg) + 20x jumping lunges (10x each leg) + 10x squat jumps “Mini Leg Blaster” = 10x air squats + 10x in-place lunges (5x each leg) + 10x jumping lunges (5x each leg) + 5x Squat Jumps Looking for […]
Kind regards,
Pet'
Geek Cycle: Leg Blasters Match Front Squat in Building Lower Body Strength - Mountain Tactical Institute
By Charles Bausman The Tactical Lab Rats here at MTI just concluded our 3-week Geek Cycle which consisted of four mini-studies comparing different methods of developing the following: Lower Body Strength Push Up Improvement Loaded Pull Up Improvement Power Development Findings and Discussion...
mtntactical.com
Kenny Croxdale
Level 7 Valued Member
Power Development
1) The Foundation of Power is Built on Increasing Maximum Strength
Increasing Maximum is essentially the first step Novice Lifters need to focus on first.
As Dr. Fred Hatfield stated, "You cannot fire a canon from a canoe." That meaning you need a solid foundation of Maximum Strength to produce Power.
Advance Lifter interested in Power Development need to employ Maximum Strength Training in conjunction with Power Training to ensure progress.
2) Power Training Percentages
a) Traditional Strength Training Exercises Develops Power (Squats, Pressing, Deadlifts, etc.) with Loads of 46-62% of 1 Repetition
b) Olympic Lift Movements with Loads of 70-80% of 1 Repetition Max Develop Power.
3) Kettlebell Swings with Loads with a Kettlebell weight of one-third body weight and higher Develop Power.
Science of the Swing
Are Heavy Kettlebell Swings Better Than Deadlifts?
Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.
| Style | Load (lbs) | Peak Vertical Force (N) | Peak Horizontal Force (N) |
|---|---|---|---|
| Squat Style | 70 | 2,170-2,349 | 166-182 |
| Squat Style | 140 | 2,431-2,444 | 278-353 |
| Hip Hinge Style | 70 | 1,935-2,140 | 340-402 |
| Hip Hinge Style | 140 | 2,325-2,550 | 499-520 |
4) Trap Bar Jumps Develop Power
Post 1
Barbell - Hex/Trap Bar Jumps For Power
Hex/Trap Bar Jumps For Power This is a follow up to... Can you get the benefit of the power of the powerclean from a rack pull? https://www.strongfirst.com/community/threads/can-you-get-the-benefit-of-the-power-of-the-powerclean-from-a-rack-pull.18599/ No Trap Bar, No Problem Dumbbells...
www.strongfirst.com
Summary
1) Based on your post, Increasing Maximum Strength should be your primary focus.
2) Implement Power Training Movement described above in conjunction with Strength Training are effective.
However to reiterate, you first need to increase Strength to optimally increase Power.
3) Cluster Set Jump are effective.
4) Mega 100 Repetitions develop Endurance at the expense of producing a decrease in Maximums Strength, Power and Speed.
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