Interesting study, and worth a read. I think there is a lot of room for research here to clarify this subject, but there was a significant drop in 40 times in quarter squat participants vs half and full squats.
Thoughts?
Interesting study, and worth a read. I think there is a lot of room for research here to clarify this subject, but there was a significant drop in 40 times in quarter squat participants vs half and full squats.
Thoughts?
they should do the test with bands added on the full squats so that the top of the squat is harder than the bottom and see what happens
benefit of the doubt wrote:
they should do the test with bands added on the full squats so that the top of the squat is harder than the bottom and see what happens
I have rarely seen that done (and haven't found any studies examining the technique), but it seemingly would stress hip extension a bit more, while also getting the same quality eccentric stimulus in other muscles.
Here is Maurice Greene in the gym talking about "new squatting" (1/4 squats for sprinters) FOUR YEARS AGO:
https://www.youtube.com/watch?v=rRY_J9Iy9mE
What you've posted is an example of how little S&C types know about sprint training and why nobody pays any attention to them. This stuff is NOT new. We all know about it.
In fact a growing number of people, including Asafa Powell (before Steve Francis/MVP kicked him out for drugs), Fraser Pryce, Elaine Thompson, and me don't to ANY kind of squats any more. We do weighted step-ups instead.
weight on the back or holding dumbbells?
I'm a sprinter only, so I just pick up 2 heavy DB and do 3X3 in each leg. Weight training is a general rather than specific exercise for sprints so the specifics don't really matter that much. I've seen posts on bodybuilding sites about guys doing step-ups with 300+ pounds on the shoulders, including a bar, so I take it they were/are doing it like back squats. There are quite a number of posts about weighted step-ups for BB, so I take it a lot more people there are doing it, but sprinters are learning from the Jamaicans.
If I had someone at the strength level of a Rupp, I don't know that I'd do step-ups because the required strength level is higher than what he's been doing, but sprinters need a squat strength level of at least 200kg half squat to max out acceleration in the first 10 meters.
thanks
How high should step be? Mid shin, knee level, or top of knee?
This guy seems to think 1/8 squats are best of all:
Does this hold true for distance runners and jumpers as well? I know I've seen Mutaz Barshim doing very heavy quarter (eighth?) squats on his Instagram, and we've all seen Makhloufi's weights
Jacoby was doing 1/4 squats at Boise state 20 years ago. Im sure others were too. Power lifters, body builders, and sports athletes need to work out differently.
coach d wrote:
Here is Maurice Greene in the gym talking about "new squatting" (1/4 squats for sprinters) FOUR YEARS AGO:
https://www.youtube.com/watch?v=rRY_J9Iy9mEWhat you've posted is an example of how little S&C types know about sprint training and why nobody pays any attention to them. This stuff is NOT new. We all know about it.
In fact a growing number of people, including Asafa Powell (before Steve Francis/MVP kicked him out for drugs), Fraser Pryce, Elaine Thompson, and me don't to ANY kind of squats any more. We do weighted step-ups instead.
moran
you miss the point
joalturn wrote:
https://www.strengthandconditioningresearch.com/promotions/quarter-squats-transfer-sprinting/Interesting study, and worth a read. I think there is a lot of room for research here to clarify this subject, but there was a significant drop in 40 times in quarter squat participants vs half and full squats.
Thoughts?
Good too see this. Decades ago, one of our throwers suggested 1/4 squats for speed, based on observations out of then West Germany.
I'm even more intrigued by this:
https://www.strengthandconditioningresearch.com/promotions/horizontally-directed-exercises/
It comes down to answering the question of what the goal of the workout is. Full ass-to-grass squats are good for promoting global training effects. Quarter squats are a more specialized exercise. Both have a place in a training plan. I'm always wary of people say who "such and such exercise is USELESS." Use them all. Part of the challenge of designing a training plan is that there is still an art to it.