Jump Squats (dumbbell) - AnabolicMinds.com

Jump Squats (dumbbell)

  1. Advanced Member
    boogyman's Avatar
    Stats
    5'8"  184 lbs.
    Join Date
    May 2011
    Posts
    736
    Rep Power
    35036

    Reputation

    Jump Squats (dumbbell)


    I decided to add jump squats to my routine. I have seen them done 2 ways, one the person continuously jumps. The second the person squats, jumps and lands in a squat, then stands back up to reset. Then the next rep is done. Which way would be better, with the goal using it as an accessory to help add weight to the regular squat? I am leaning toward the second, but I'm not really sure as I have not done anything like this since high school.

  2. Advanced Member
    toddgranit's Avatar
    Stats
    5'10"  186 lbs.
    Join Date
    Jan 2012
    Age
    48
    Posts
    535
    Rep Power
    48047

    Reputation

    I do them in one continuous set.
    Squat, explode up, land in squat position, explode up, repeat until you can't continue.
    Try both ways and see what works best for you.
    Good luck
    Peace
  3. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,192
    Rep Power
    101788

    Reputation Reputation Reputation

    do them both in your training. split them up into 2 separate workouts. or do them block periodization style.
    you can call me "ozzie" for short.
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    The prior is more similar to a plyometric accentuating the ssc. Doing them with more than 3-5 reps is conditioning based, and probably not the best thing to do with regards to loss of technique, installing bad movement patterns, and risk of injury as fatigue sets in.
    The latter, where you land and reposition will help you come out of the hole with more force when squatting. Again, 3-5 reps NOT to fatigue.

    As for load, I go by this equation: (1rm squat + body weight) x .5 - body weight
  5. Advanced Member
    boogyman's Avatar
    Stats
    5'8"  184 lbs.
    Join Date
    May 2011
    Posts
    736
    Rep Power
    35036

    Reputation

    Quote Originally Posted by ZiR RED View Post
    The prior is more similar to a plyometric accentuating the ssc. Doing them with more than 3-5 reps is conditioning based, and probably not the best thing to do with regards to loss of technique, installing bad movement patterns, and risk of injury as fatigue sets in.
    The latter, where you land and reposition will help you come out of the hole with more force when squatting. Again, 3-5 reps NOT to fatigue.

    As for load, I go by this equation: (1rm squat + body weight) x .5 - body weight

    Thanks for the confirmation, I was think along similiar lines.

    I started a new traing routine a few days ago, Ive been doing 5x5 or 3x5 for a long time now and was getting bored. My routine goes like this:

    Legs A
    Push A
    Pull A
    Off
    Legs B
    Push B
    Pull B
    Off
    Repeat


    I will add the jump squats to Legs B, and I will do them first. That formula looks good, I'll use it, but the first couple times use a little less weight and work my way up.
  6. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    Sounds solid. Keep us in the loop of how it goes
  

  
 

Similar Forum Threads

  1. Jump Squats
    By pmdied in forum Training Forum
    Replies: 3
    Last Post: 04-21-2012, 09:28 AM
  2. Squat Jump Q's
    By 808rebel in forum Training Forum
    Replies: 8
    Last Post: 04-17-2011, 10:15 AM
  3. Jump squats for speed
    By popeye427 in forum Powerlifting/Strongman
    Replies: 5
    Last Post: 02-21-2010, 02:02 PM
  4. Jump Squats
    By Pleonastic in forum Training Forum
    Replies: 8
    Last Post: 03-26-2009, 11:10 AM
  5. Shape and Tone Your Butt with the Jumping Squat
    By FemBot in forum Female Fitness
    Replies: 3
    Last Post: 03-09-2008, 08:51 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in