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Post by admin on Mar 24, 2008 14:58:33 GMT -5
Squatting 2x body weight to do Depth Jumps
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We all know that a lot of people put requirements under depth jumps and say you must be capable fo squatting double your body weight to do depth jumps. The question I ask is, why?
Theoritically it's like saying you need to be able to do a certain number of push ups before benching. Well there is some truth to this. If one can't handle their own body weight properly for 12-15 reps, bench pressing isn't going to help him much.
Now 2x body weight is something some sprinters even haven't done, lot of athletes can't do, will they still benefit from plyometrics in general? Yes. So if yes, why not from depth jumps?
Plyometrics like anything else is progressive training, as well as non continous. Therefore we don't use it all year around, that means plenty of time to build strength for a starting athlete before plyos come up. When they do, we move at a certain pace. You don't go from single leg hops to hurdle jumps to depth jumps in a week's time.
There is requirements however to doing plyometrics in general however, just like the push up-bench press. 60% of body weight for 5 reps squat is a good rule to follow. Easily achievable with any form of strength training. What we want to ensure is that the body is strong enough to absorb impact and not break down easily. So a good general fitness level and conditioning is required as well for a beginner.
At the same time as we build up to doing depth jumps, we are building up one's squat. They see benefits of strength increase and power increase at same time.
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