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Old 02-07-2010, 06:53 PM   #1
Derian Lai
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Default lou simmons on mainsite

what do you guys think of that knee snatching video on the crossfit mainsite? good excersise?
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Old 02-07-2010, 07:26 PM   #2
Garrett Smith
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Are there any testimonials by elite athletes in real sports to their effectiveness? If so, heck, I'm jumping on that train. If not, I'll wait.
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Old 02-07-2010, 08:07 PM   #3
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The knee snatching and cleaning looked stupid to me. Knee jumping is a glute-dominant movement. If that's what you want to work on, then I guess it could be useful. Vertical jumping uses quads moreso than glutes or hamstrings. Sprinting uses primarily glutes.

I liked this video on variations on knee jumping:

http://www.youtube.com/watch?v=YzBoQIw5we4
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Old 02-07-2010, 08:30 PM   #4
travis earp
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Also reinforces the bad habit of leaving the bar out front. Just IMO, from what I saw in the video.
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Old 02-08-2010, 05:53 AM   #5
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Quote:
Originally Posted by Donald Lee View Post
Vertical jumping uses quads moreso than glutes or hamstrings.[/url]
Sure about this one?
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Old 02-08-2010, 06:10 AM   #6
Garrett Smith
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Kelly Baggett sez:
Why Some People Can Jump But Can't Run by Kelly Baggett
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In short, the primary reason some people can jump much better then they can run (other than specific experience in the event of choice and body structure), is primarily due to the muscle dominance differences in generating horizontal vs vertical force. Sprinting inherently requires more horizontal force application which, in comparison to jumping, more heavily involves the muscles of the hips and hamstrings and involves less from the quads and calves. When compared to sprinting, jumping vertically requires more vertical force, which, in addition to plenty of hip activation, requires more contribution from the muscles of the quadriceps and plantar flexors and significantly less from the hamstrings. Your proficiency in extending your hips with power (e.g. driving down and back against the ground horizontally) is mainly responsible for your ultimate top end speed. In the research, horizontal jumping and bounding for distance off one leg has been shown to correlate very well with sprint times.(1) Horizontal jumping also more heavily involves the hip extensors. (2, 3) Real world observations support the notion that sprinters carry much more muscle in the hamstrings and dunkers are often hamstring deficient.
Louie loves the posterior chain, hence taking most of the quads out of an OL movement by doing it from the knees.
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Old 02-08-2010, 07:19 AM   #7
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DeFranco says the opposite.
http://www.defrancostraining.com/ask...e_03-07-25.htm

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A: Big calves have about as much to do with how high you can jump as the color of your hair. Sure, there’s nothing wrong with doing some calf raises in your training routine, but they shouldn’t be the focus of the routine. As I’ve said time and time again, the “posterior chain” (spinal erectors, gluteals and hamstrings) makes up around 70% of the musculature that is responsible for your jumping ability. Squat and deadlift variations, Olympic lifts and good mornings will give you the best “bang for your buck” with regards to improving your vertical jump in the weight room.
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Old 02-08-2010, 07:45 AM   #8
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Brian,
I think they may be saying something very similar.

Most people are quad-dominant and need more posterior chain training, however, that doesn't negate that vertical jumping uses a higher proportion of quads and calves, relative to the posterior chain involvement.
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Old 02-08-2010, 08:04 AM   #9
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I don't think that they are, Dr. G. I read DeFranco's analysis and his recommended exercises to be pretty clear that he believes leaping to be a PC dominated movement. I'll look into it a bit more, as he has several articles on this subject, but that's my take from what I've seen of his.
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Old 02-08-2010, 09:10 AM   #10
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Quote:
Originally Posted by Brian Stone View Post
I don't think that they are, Dr. G. I read DeFranco's analysis and his recommended exercises to be pretty clear that he believes leaping to be a PC dominated movement. I'll look into it a bit more, as he has several articles on this subject, but that's my take from what I've seen of his.
I'm pretty sure I've read DeFranco commenting on the correlation between insertion points of the calves (gastrocs I would assume) and the quality of one's vertical ie he could predict how good a jumper someone was.

That's obviously a matter of leverage rather than size and training isn't going to fix it.
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