Jump Training Iso-Dynamic Squats
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- Опубликовано: 2 окт 2024
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So I am not the proudest of the poundage I am using in these lifts, but I have never been a massive squatter, even though I have spent a large chunk of my life in the weightroom.
Anyways, these squat variations can be a great tool to use in helping you become a more explosive athlete. They have helped me in the last 6 weeks, and I am exited to try them out with my athletes this upcoming season.
In order to get the most out of this exercise, make sure you drive through your heels out of the bottom of the lift, and focus on keeping the weight on your heels at each holding position. This way you will keep the weight back on your hips and glutes as much as possible.
I learned these from Dr. Michael Yessis in one of his training books.
You have a minor buttwink at the end of your squats.
Isn't fully straightening the leg under so much weight bad for the knees? Watching this makes my spine tingle and knees twitch..
No, that is an old myth (that needs to die). Your knees are designed to lock out. Hyperextension is another story.
Thanks man, saw you are a strength coach from Argentina, very cool.
don't think there is anything that special about the exercise maybe the first iso hold is specific to about the depth you get when jumping other than that think it just enforces that you really use your muscles instead of relying on stretch reflex or some momentum leading to more hypertrophy
what do you exactly mean by drive through the heels? when you are actaully jumping not with weights do you jump through your heels too? btw thanks for the videos~!
@nba8340 I don't really think it is all that special, it is a nice variation, and currently my favorite squat variation. I think that in squatting, to help gain max strength it is useful to either prolong the eccentric phase, or hit positions of isometrics that help prolong the time under tension. the two iso holds really I feel are good for increasing TUT, and then because it is lighter weight you can be explosive out of the bottom. If you are looking for a half squat overload, there is a
@nba8340 cool video on hpc sport called "squats the hard way" and it has some awesome variations of loading but you need partners. anyways, I like this lift because it is dynamic and easy on my si joint. I just feel both strong and explosive after I do it. of course I have been doing a lot of other good things like front squats as well.
@tatsumakisempyukaku Good question/comment. The main reason that I don't just do jumps out of a quarter squat, is simply because, when a bar is on your back, that is a game changer in terms of the dynamics of the lift, as you are not introducing a much larger torque moment on your back in comparison to the other joints involved in the jump. I like exploding out of the bottom because it forces the glutes/hips to work hard explosively. It is a general/not specific movement, but effective!
@daballa100 haha, thanks, i listen to a pretty insane amount of rap, so all these instrumentals always cross my mind to put into my videos. Actually, today was the first day I used the dynamic-iso stuff waved around 2 heavy sets of regular squats. I haven't actually worked over 205lbs in squat in the last 2 months at least, and still gained quite a bit using this variation. I did do a little block using front squats though, and I worked up to 205x8 front squats.
lol nice music, also, are you using this dynamic isometric squatting solely as warm up and finisher for your heavier squat sets? I've read some of yessis's stuff, but I've never seen many people use these.
Are you sure about TUT? Is that not for volume? Of course you need some TUT for max strength but not sure that max TUT will do the job for that. However 5's are a good compromise for strength and work capacity and seem to work for just about everyone ;)
@marcusherou Yes, I do think that there is a good balance in this particular exercise of TUT and power, with 5 reps, it makes it pretty versatile.
@jumpscoach214 thanks for the invite and I look forward to your tips and training vids to increase my vert...
how long do you rest between sets for?
Cool that your heaviest squat was the best looking :)
Looks promising I might throw in the jump stuff as "Warmup"/"Finisher"
but wont this hurt ur knee caps?
If you do it right then no.
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Killer jumps
How tall are you?
@jumpscoach214 interesting stuff