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Old 12-15-2008, 08:01 PM   #1
Christopher Day
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Programming plyometrics for leg strength

Hi all, I am a relatively new member here looking to learn as much as possible from this community and contribute where I can. Currently I am working toward a goal of a 140 kg squat at 76 kg bodyweight and my present 1 rep max is about 120 kg. I have been squatting heavy twice a week for 2.5 months now with consistent gains but I will probably hit a barrier pretty soon.

I would like to know if introducing some leg strength plyometrics would help me to increase my leg strength. I am thinking box jumps, depth drops and depth jumps here. However, I have no experience with these movements and I certainly don't know how to program them. From what I have read, the idea is quality over quantity as you are basically training the CNS here.

Can someone with experience please enlighten me on whether these movements would be beneficial to me and how I could program them?
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Old 12-16-2008, 08:31 AM   #2
Jason Ackerman
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Re: Programming plyometrics for leg strength

If your main goal is to get strong, I would recommend Starting Strength.
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Old 12-16-2008, 09:12 AM   #3
Jamie J. Skibicki
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Re: Programming plyometrics for leg strength

Explosize lifts, either o-lifting of westside speed lifts, would do more for strength than ploymetrics. After running through SS, I would look either at Practical programming, westside or cathletics.
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Old 12-16-2008, 09:57 AM   #4
Scott Borre
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Re: Programming plyometrics for leg strength

What was your 1RM 2.5 months ago? What was your bodyweight?

If you are seeing reasonable gains, continue the program until you don't see gains. Then switch things up. Doesn't even have to be drastic changes.
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Old 12-16-2008, 10:01 PM   #5
Christopher Day
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Re: Programming plyometrics for leg strength

I appreciate the feedback. I realize that plyometrics are not the tool I need to achieve my goal, and I am probably not strong enough yet to benefit from them even in terms of explosiveness.

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Originally Posted by Scott Borre View Post
What was your 1RM 2.5 months ago? What was your bodyweight?

If you are seeing reasonable gains, continue the program until you don't see gains. Then switch things up. Doesn't even have to be drastic changes.
4 months ago my 3RM was 90 kg. Two days ago my 3RM was 112.5. For further information, my current 1RM deadlift is 170 kg. My bodyweight has dropped about 1.5 kgs in this time.

I am aware of starting strength but it is not what I want at this time. I am not obsessed with becoming super strong, I just want to have a bigger squat. Currently, I train 4 days a week.

Day 1: Heavy back squats 5x5 or 5x3, heavy press or heavy pull
Day 2: weighted metcon (less than 20 min)
Day 3: bodyweight metcon (less than 10 min)
Day 4: back squats 3x10 at same weight, heavy press or pull
Days 5,6,7: rest

The schedule is far from perfect but it's the best I can do with my timetable. Someone elsewhere suggested speed squats which I don't know much about, but I haven't hit a wall yet with my current programming, I just think I will soon.
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Old 12-17-2008, 05:41 AM   #6
Scott Borre
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Re: Programming plyometrics for leg strength

Looks like your program is working for you. Adjust it when you hit a plateau. If you want to get a bigger squat you'll just have to squat more often and make sure to keep increasing weight and to make sure to eat/drink more.

Curious though, if you really just want a big squat, why the metcons?
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Old 12-17-2008, 09:08 AM   #7
Christopher Day
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Re: Programming plyometrics for leg strength

Quote:
Originally Posted by Scott Borre View Post
Looks like your program is working for you. Adjust it when you hit a plateau. If you want to get a bigger squat you'll just have to squat more often and make sure to keep increasing weight and to make sure to eat/drink more.

Curious though, if you really just want a big squat, why the metcons?
I don't "just want" a big(ger) squat. I said that in response to those who simply suggested to do starting strength and then move on to other well-known linear progression strength programs.

I am still mainly concerned with overall fitness in the Crossfit sense of the term; however I believe I have a strength detriment in the squat so I am seeking to correct that. Also, the frequent squatting has a side effect of enhancing overall body strength without actually having to practice the other lifts too frequently. Honestly, who can't benefit for more heavy squatting?
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Old 12-17-2008, 09:18 AM   #8
Jake Oleander
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Re: Programming plyometrics for leg strength

i have the answer for you! plyometrics will not improve your squat
but mr. smolov's program will....enjoy!
http://www.ontariostrongman.ca/Resou...squatcycle.htm wfs
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Old 12-17-2008, 09:18 AM   #9
Aushion Chatman
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Re: Programming plyometrics for leg strength

Isn't plyometrics more concerned with application of Power vice building strength?

I'm not sure how it would carry-over to improving your squat, but if you can get more out of your muscle contractions I don't think it could hurt???
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Old 12-17-2008, 09:19 AM   #10
Jake Oleander
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Re: Programming plyometrics for leg strength

Quote:
Originally Posted by Christopher Day View Post
Honestly, who can't benefit for more heavy squatting?
just wait until youre almost halfway through smolov
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