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Old 12-07-2007, 05:32 AM   #11
Allen Yeh
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Originally Posted by Derek Simonds View Post
Some of the guys were talking about a KB guy and how he could do jumping pistols onto a box with 2 KB's and I thought well that is pretty cool.
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http://www.youtube.com/watch?v=PcvHaRaqJNo
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Old 12-07-2007, 08:38 AM   #12
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Nice, Derek!

Now that I'm up to 15 alternating pistols per leg, maybe I'll start trying some box jump pistols in my gymnastics "moves" workout...

I decided today to change the kipping pullups in that workout to L-pullups...

Not exactly a detailed progression, but a couple of posts down Coach Sommers talks about his gymnastics pistol work... http://www.scribd.com/doc/123270/Gym...ol-Progression
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Old 12-07-2007, 01:51 PM   #13
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The issue with jumping pistols for height is that instead of getting stronger and jumping higher, you may just be tucking your legs up higher. Plenty of people can do a 36" box jump, but few have a 36" vertical jump. I guess it's one of those things you have to measure by the "feel."

An even more important thing that occurred to me just now... I only have 12" of clearance above my head! Hahah. I guess these will have to be done outside.
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Old 12-07-2007, 06:42 PM   #14
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Why do you do jump shrugs instead?

Basically the same thing.. except you can help your oly lifts with this too. Easier to land cause if you land "bad" you can just drop the bar in front of you and move back.

I started working jumping pistols... was quite interesting actually. Those are real burners if you're doing max effort. Instead of burpee broad jumps how about burpee pistol jumps, eh?
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Old 12-08-2007, 06:57 AM   #15
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Good suggestion on the jump shrugs, Steven.

I knew there had to be more of a reason I liked clean and snatch pulls so much...not quite jump shrugs, but close enough.

Jump shrugs with KBs are pretty brutal, with no worry about the bar/crotch interaction.
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Old 12-30-2007, 06:32 PM   #16
Mohamed F. El-Hewie
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Why do you do jump shrugs instead?

Basically the same thing.. except you can help your oly lifts with this too.
Jump shrugs are not the same as jump squat.

In jump shrugs, the lower surface of the articulating cartilage of the femur takes most of the shock during landing on extended knees.

That is not the case in jump squat, where the rear surface of the articulating cartilage of the femur absorbs the shock upon landing.

Jump shrugs could be more traumatic due to the heavier load and the constant use of extended knees in everyday life as well as in most of the phases of OL.

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Old 12-30-2007, 08:34 PM   #17
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Um, no. The only difference between jump shrugs and jump squats landing (with a barbell) is that one has the mass centered above the shoulders (jumps squats) while the other has it centered below in the hands (jump shrugs) with good landing mechanics to absorb said force of course. By the time you hit the deep squat (if you're even going to deep squat), there should already be significant deceleration where the loading on the rear surface is minimal! It's not like with a jump squat were going to accelerate down to the bottom and stop to absorb all the force at the bottom, heh.

Heavier load is a valid point, but you can easily negatve that by dropping the loaded weight from the jump shrug while you can't with the jump squat. Plus, again you get the feel of actually doing oly lifts in the first place.
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Old 12-31-2007, 12:29 PM   #18
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Jumping up onto a box or platform to reduce your landing forces is an option with the weighted vest.
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Old 12-31-2007, 12:47 PM   #19
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Jumping up onto a box or platform to reduce your landing forces is an option with the weighted vest.
That's actually a better one.. but it helps if you're jumping up onto something relatively soft like a mat so you can't skin your shins..
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Old 12-31-2007, 04:36 PM   #20
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I'm just working the jumping pistols. I was amazed how poor my jump was when I first did it. I could only feel the acceleration really building up in the last 2-3 inches of the extension. Now I'm getting the power from a bit deeper, though I don't know how my height is improving.
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