How do you squat?

raylight 2012-06-23 • 5185 views • 13
 
How do you squat? Vetical jump, bone density, ligament health and pure strength/power are important issue in volleyball. I watched clip about training in Australia and I saw the do quarter squats and they also feel it on the knees, instead of the hips where the movement is normally generated. I am curious, how do you squat? Do you front squat, back squat, low bar back squat or olympic version? Do you use serious weights, sets, reps, progression and so on? Does the coach forbid you to squat in order not to become bodybuilder? Do you make breathing squats for conditioning?



Here is a reading for a start:

http://startingst...s/squat_rippetoe.pdf

http://smu.edu/education/wellness/Locomo…p-Biol-2005.pdf

In the absence of a functional option, human runners have simply adjusted structurally: musculoskeletal tissue areas are closely matched to the support forces required. Thus, massiveness does
not necessarily pose the performance disadvantages previously noted for large terrestrial vertebrates. Among runners of similar stature and body composition, being relatively more massive is not only beneficial for shorter distance specialists, but also appears to be biologically necessary for attaining faster speeds.

http://www.jssm.o...n1/19/v6n1-19pdf.pdf

Results indicated that vertical jump and power performance were significantly improved by prior maximal squat performance. Improvements in vertical jump and power performance appear to occur within 5-min of
maximal squat testing. Whether this postactivation muscle potentiation occurs immediately after 1-RM squat testing, or how long it is sustained following maximal squat testing is not clear from this examination. Previous work by
Chiu and colleagues (2003) have suggested that recreationally trained individuals or athletes may exhibit fatigue within the first 5-min following an acute heavy resistance exercise stimulus, but the potentiation effect may be sustained for more than 18-minutes following the exercise stimulus.

http://www.ncbi.n....gov/pubmed/22344055

Quarter squat training elicited significant (p≤0.05) transfer losses into the isometric maximal and explosive strength behavior. Our findings therefor contest the concept of superior angle specific transfer effects. Deep front and back squats guarantee performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared to quarter squats.
hanes233EE 1408 5
7 years ago
+1
I do quarter squats, but actually I don't just squat, I squat and than jump with the weights, I am about 65 kg 176 cm tall and When I do the jumps from squats I use about 20kg weights, I jump becouse I want to build up explosive power while I dont pull on so much weight so I gain jump, the jumping squats work very well on me. Sometimes I just do quarter squats with 30-35 kg weights. I have gained about 10 cm of jump in a year periode. My coach told me not to squat too deep becouse than you could stop your growth(I am 15 years old) becouse it streches your muscles and than you could get the bodybuilder effect.
Intresting discussion raylight
raylightBG 3109 15
7 years ago (edited by raylight 7 years ago)
0
If you don't do drugs you can't get so much muscles that to lower your performance in volleyball, see the first paper from smu.edu

I have a friend, who is naturally bigger and heavier with 47 cm clean biceps, with 110kgs on 1.80m he can do more than 20 pull-ups, he can run 10k, 50 dips and so on. He is natural, that's why with the muscular volume increase he has bigger bones and frame to support it and everything is scaled up so his muscles don't slow him down.
raylightBG 3109 15
7 years ago
0
Velichko Cholakov, Bulgarian medal winning super heavyweight Olympic weightlifter is 205 cm and he trained on Abadjiev system from teen /every day 3 times a day at least with 1 rep max full olympic movements and front squats/. He sure has stunt his growth :D

http://www.youtube.com/watch?v=DRNjVzvwrLk
hanes233EE 1408 5
7 years ago
0
I don't use any steroids or other powders, instead of it I eat cottage cheese after I come from the gym. My first priority when I do squats is explosive power just like when I train the tryceps. I also do alot other exercises in gym, I train my back and abdominal muscles also my chest and arms and other parts of my body. I don't go to gym very often (in school time 1-3 times a week).
raylightBG 3109 15
7 years ago
0
Read that link, hanes :) http://startingst...s/squat_rippetoe.pdf
hanes233EE 1408 5
7 years ago (edited by hanes233 7 years ago)
0
There is some intresting stuff there, thanks
NagorPL 1508 15
7 years ago
0
I started to train legs regularly few weeks ago, I am 176cm, 70-72 kg weight and I make 4 series 10 replies each with 50-55kg. I have vertical jump ~80cm now, and it is too early to get more I will check my jump after ~3 months.
raylightBG 3109 15
7 years ago
0
One advice - avoid quarter squats, this is dangerous partial movement, the stress is on the knees. Deep squatting comes from the hips, not fro the knees. Great vertical jump, you can add 10-15 cm with squatting if you pass the 140 kg barrier for 1 rep max
Wilfredo_is_MarshallRS 4449 20
7 years ago
-1
0 because I do not want to be super short
raylightBG 3109 15
7 years ago (edited by raylight 7 years ago)
0
Bitch, please! Did you know that Arnold was champion in olympic weightlifting, but he grew too tall for that sport - 1.85m and went to bodybuilding? He was lifting 310kg deadlift in his teens! What about Velichko Cholakov, who trained under the Bulgarian system / Sisyphys's training was like walk in comparison with it. / Look how tall Velichko has grown - http://www.youtube.com/watch?v=D76gLzrriuk. You won't get short by squatting even with insane volume. You will get short by not eating well enough
Wilfredo_is_MarshallRS 4449 20
7 years ago
-1
Too tall? He is like 180 cm tall. That's is not tall at all!
raylightBG 3109 15
7 years ago
0
And what about Velichko Cholakov?
rokaHR 1 1
5 years ago
+1
well,we do full squat,over 100kg...i am older player (39)but still in good shape appreciate to this "weight lifting" exercise...we have videos to...so if is somebody interested....is realy good thing,but I have a coach from weightlifting who teach me technic,how to do corectly front and back squat.
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