Squats and plyometrics for power

[MeLo]

Hey guys,after mastering and getting used to squats, i no-w am concern about how to use it effectively by combining it with plyometrics. How much of your 1 RM should be used to develop power?

 

[P-funk]

1) do your power/explosive exercises first in the workout becasue they will require the greatest amount of energy expenditure.

2) the percentage of 1Rm that you use to work on power is up to you however it should not be to high since bar speed and explosiveness will be compromised and defeat the purpose.

I usually do things like this:

1) Speed squat with 80-85% of 1RM (your 6RM) and do doubles or triples with 60sec rest in between sets, try about 10sets. If bar speed starts to slow down lower the weight. Really try and be explosive out of the hole.

2) Speed squats with 60-65% of 1RM (your 20-12RM). Performed the same way as above but I like to lower my rest interval to 10sec. between sets.

3) Box squats- the % of 1RM can very but make sure you pause on the box, stay tight and explode back up. You shold be moving the bar pretty quickly and if you are slowing down lower lthe weight. Try to work in a rep range of about 2-5.

4) Stop squats- again, the % can very. Squat down and stop in the hole for a four count pause and then explode back up. I like to use a weight that is about 70% of my 1RM here. I like the 5 rep range on theses also

4) then you can do things like superset squats with ploymetric bodyweight jump squats, or lunge hops or squat hops (if you have access to a decent sized aerobics room).

 

[MeLo]

okay then what about the tempo? 4 counts on the eccentric(lowering), 1 count pause at the bottom, then explode back up?
A 4-1-X? im just making it up pretty much myself, i need some tips and advice...

 

[P-funk]

no tempo for the speed squats.......eccentric is as fast as you can lower it under control, no pause and then explode.....AS FAST AS YOU CAN MOVE!!!

 

[FortifiedIron]

P-Funk had a good post, but just one thing id like to mention. For relative beginners in learning and developing speed-strength the use of loads from 20-40% is more effective for the majority of individuals for the first 8-12 sessions, following that loads used from 45-62% have been the favoriable loads. Remember overtime you must manuplate the % according to your 1 rep max, and no set should be taken longer then 3 seconds, and you should not sacrafice form for speed ever.

Its hard to determin which or how much polymetric work you should do, depending upon what your doing in your program.


Kc

 

[P-funk]

Originally posted by FortifiedIron
P-Funk had a good post, but just one thing id like to mention. For relative beginners in learning and developing speed-strength the use of loads from 20-40% is more effective for the majority of individuals for the first 8-12 sessions, following that loads used from 45-62% have been the favoriable loads. Remember overtime you must manuplate the % according to your 1 rep max, and no set should be taken longer then 3 seconds, and you should not sacrafice form for speed ever.

Its hard to determin which or how much polymetric work you should do, depending upon what your doing in your program.


Kc

Thanks, didn't even think that this guy could been a beginner to explosive training

I also agree about the duration of the set.......bar speed is very improtant in these types of exercises.

 

[FortifiedIron]

60% will work for some, but alot of guys will find that 60% is to heavy and will lack the bar speed.


Kc

 

[MeLo]

nah, i've been trying plyometrics for a while since 12(start with lift intensity, then push to high intensity since 14). Have a pretty great vertical now... but the missing piece in my workout is to combine squats with my plyometrics...