Jump Squats

[Matt Edwards]

I really want to add these to my routine considering my jerk is lacking in the c&j and I heard the jump squats have great carry-over to your second pulls.

Now the question is... how much weight should one use? I'm not sure if it should be kept light enough to be as explosive as possible, or kept extremely heavy to develop more strength/power.

[Brian DeGennaro]

How much do you squat? If you aren't squatting near 1.5x-2xBW, I'd leave them out of the routine. They are just a lot of stress on the body if your squat isn't up to par. Also, I'm sure your jerk is just lacking in technique and practice rather than strength.

[Matt Edwards]

Not really sure where my max back squat is really. Last time I maxed I hit 215, but then again I hit 205 front squat yesterday so that 215 must have gone up to at least 225, which would be 1.5x bodyweight.

I plan on filming myself for the first time this Friday. So, I'll post the clean&jerk video over here as well to take a look at.

[Mike ODonnell]

Not a fan of these unless using bodyweight or light resistance (like 10-20% of your BW additional). It's a high stress on your spine and can promote injury is not done correctly or done with too heavy loads. Just my opinion.....as the spine is a good thing to look out for.

[Dave Van Skike]

friend of mine does these in the warm up/dynamic effort day but there's no reason not to do them I don't think, I find them to be not too stressful in moderation.

box jumping squat like so...keep in mind he's a freak.

225x3 jumping
315x3 "
405x3 "
455x2 "
515x1 " fast but with very little jump at the top.

585x1 regular
600 something adn change...regular.....

[Brian DeGennaro]

Who is this friend, the bastard son of Andy Bolton and Fred Hatfield?

[Greg Everett]

Are we talking jumping 1/4 squats in a rack type thing? Or full depth squats with a jump at the end? Two very different things. I like the former; the latter is OK for a metCon type thing, but stupid for strength/power.

With the rack things, you can go pretty damn heavy - but you can also easily go heavier than you should and really slow yourself down. Just remember that the point is to get some good weight on there, but you're wasting your time if you're not really exploding - if it's a grind, you're missing the point.

As far as spine health goes - definitely a good thing to keep intact. If you;re in a rack, you basically want to just guide the bar back down to the pins so you're not stopping the load entirely yourself - really just slowing it down enough to not jack up your rack.

And like Dave's post suggests, I wouldn't ever do more than 3s.

[Dave Van Skike]

Originally Posted by Brian DeGennaro

Who is this friend, the bastard son of Andy Bolton and Fred Hatfield?

He'll have his pro card in SM within a year. He's about 6'5" 365 so he's a big lad.

To be fair..we were just giving him shit for it on Monday because it seemed nasty and was bending the bar all to hell but it does seem to work at putting an exclamation on the effort. like Greg said, I think it's totally sensible to do these in a rack for like 1/4 squats...or Gold's Gym squats as i call them, explode up and try to slow the bar down enough not to farkle your rack pins.

[Matt Edwards]

Originally Posted by Greg Everett

Are we talking jumping 1/4 squats in a rack type thing? Or full depth squats with a jump at the end?

I'd be keeping it to 1/4 squats in a power rack, exactly like the video for jumpping squat under the exercise videos.

Originally Posted by Brian DeGennaro

Also, I'm sure your jerk is just lacking in technique and practice rather than strength.

Here's a link to one of today's clean&jerks
http://www.youtube.com/watch?v=bUqLo...e=channel_page

any suggestions on the jerk portion?

[Chris H Laing]

Originally Posted by Matt Edwards

any suggestions on the jerk portion?

I think i see a lil donkey kicking, but I'll leave the analysis up to more qualified people...

Also why aren't you split jerking?