Juggernaut Training Systems-Dwain Chambers Jump Squats

[mouloudo]

he's training explosiveness not strenght

[MrGixer69]

Its not a jump unless you leave the ground!!

[Flyyyy]

Jump squats should be done with no more than 30% of your 1RM.

This guys asking to get hurt. Plus, he practicing being slow. Plyometric type exercises should be done with little to no extra load.

[natedogster17]

@Flyyyy he cant be doing to much wrong when he is running the times he is running. He is moving a heavy weight as quickly as possible, making it a high impact high velocity movement. That makes it beneficial.

[benchaffleck]

I do these, but never with more than 315lbs. My full squat weight is 425lb. I can't do these jump squats very often because it tightens the hell out of my iliotibial band. It tightens the i.t. band so much so that I can barely walk up stairs without the side of my leg feeling like its gonna pop.

[MaxThonder]

Exactly! Wearing a weight belt is NOT safe. Be careful before attempting this: make sure to remoev your belt if you have one. Unless your pants drop to the floor, it is safer without a belt.

[tmcdougald]

for everyone with a shit load of opinions...he's still faster and more than likely making more money than you are. Instead of giving a meaningless analysis go out and get yours like he's doing how about that?

[justwired]

dont think thats a jump squat looks like a squat with a calve raise

[athletbg]

......... so specialy in this exercise if you can place your ass a little bit backwords and during bending going first with your ass not with your knees forward this will help you ! Believe me  :)

[athletbg]

Check out his knees and his feet, not using much his glutes !

Dwain respect I am a long jumper but you definitely can perform this dynamic squat with better technique which will help you to improve your running !

By the way he is not jumping , just lifting to his toes , he has to lift his feet completely from the gound to be a jump ;)

I had the chance to meet you at Lee Valey and i know that you are a world class athlete , but i know that you can be even faster ..............................

[athletbg]

Check out his knees and his feet, not using much his glutes !

Dwain respect I am a long jumper but you definitely can perform this dynamic squat with better technique which will help you to improve your running !

By the way he is not jumping , just lifting to his toes , he has to lift his feet completely from the gound to be a jump ;)

I had the chance to meet you at Lee Valey and i know that you are a world class athlete , but i know that you can be even faster ....

[ukatam]

Why all the arguing about him hitting full depth or not? Hes exercising his posterior chain/quads within the functional sprinting specific range of motion. You never drop down into a full squat when sprinting. Besides with his genetics im sure he could full squat 275kg if he trained for it.

[Elmeromero1]

The most important question everyone should be asking themselves is: Should I be doing this?

It all depends on your goals.

[enta3omry293]

does jump squats by weights are wrong for young athletes 10 - 12 yrs for their joints and knees?? ((the weights are 18% of their weight ))

please answer me and explain to know that I am right or wrong

[ericnorwoodwilleatU]

anybody who does 440 for jump squats should be interrogated, they're not human.

[warrio619]

Well Dwain Chambers is a badass... the end...it doesn't matter if he squats 600 or 100...he will still own people...

[145bobby]

that looked like a regular squat using his toes at the end, which makes it easier to squat

[LVSWTZ]

Pound for Pound Sprinters are the Strongest most Powerful Athletes on the Planet

[neoalphaone]

@LVSWTZ i disagree, olympic weight lifters are the strongest most powerful athletes pound for pound. a study was done in the 60's on olympic athletes of all fields, including track, gymnastics, etc. and the results showed the olympic lifters to have the HIGHEST verticals and FASTEST 25 meter times of any olympian. ya you read that right but feel free to google it anyway. this is why sprinters train using olympic lifts and olympic lifters dont do "a" skips.

[LVSWTZ]

@neoalphaone Yeah that's true (just barley) Given the sport is lifting weight as apposed to doing some other athletic function like running swimming kicking or hitting a ball etc. 

[LVSWTZ]

@neoalphaone Sprinters are well under 200lbs there NEVER FAT unlike weight lifters. Plus they also use Powerlifting movements like Bench presses benching over 2x there bwt they're truly the complete athletes with the perfect bodies to match "olympic lifters HIGHEST verticals true but FASTEST 25 meter times of any olympian???? I need vid proof of that lol

[neoalphaone]

@LVSWTZ =) id like to see proof as well heh. but i heard this years ago and read a few articles since then saying the same thing. it would make sense if the olympic lifters have the most explosive vertical then it would be highly likely they have the most explosive short sprinting ability... 25 m is a short sprint where endurance plays less of a factor than your typical 50m or 100m and explosiveness off the start and reaching top speed more efficiently is key...

[LVSWTZ]

@neoalphaone "the olympic lifters have the most explosive vertical then it would be highly likely they have the most explosive short sprinting ability... 25 m is a short sprint" I'm convinced lol! I just watched a vid of a weightlifter 217lbs do 2 rep NO NO NO Squats with 650lbs and 365lbs good mornings almost jumping of the ground with it. Zero to 25 meters of pure power? no one's faster . Now someone get Bolt on a hardcore weight training program.

[neoalphaone]

@LVSWTZ ...im guessing after 25m sprint form and technique plays MORE of a role because the body can only hold top speed for so long. most people probably dont realize that towards the end of a 100M and maybe even a 50m that sprinters are actually running slower rather than gaining speed. 100m is still a long sprint so sprinters have to also train for some endurance. more endurance equals less power in my mind and olympic lifters never train for endurance just pure power.

[LVSWTZ]

@neoalphaone "100m is still a long sprint so sprinters have to also train for some endurance. more endurance equals less power in my mind and olympic lifters never train for endurance just pure power." True but Bolts 400 meter world class speed endurance along with his power is what seperates from the rest but but see your point Closest thing to olympic weightlifter explosive power on the track Ben Johnson in Seoul what a START! 400lbs bench 600lbs Squat at 5'10 175lbs..Power Rules

[PreachersOfChrist]

Luke 1:37For nothing is impossible with God."

[xsergiogx]

you guys are dumb asses this builds his OVERALL explosive strength in the legs and hips then he will probably do some pylometrics so he can use his new earned strength in sprinting u cant get very far in sprinting if you have weak legs

[brasher01]

gotta love the audioslave playin in the background

[AntillRS]

He could easily go heavier. These are jump squats remember, hes a sprinter not a powerlifter. To be fair, look at the speed hes moving that weight. I bet nobody on this thread, including myself, could move a 200KG weight for a rep. He must be doing something right before he goes and wins the world indoor title. They guy is a beast, end of story.

[kivojas]

Interesting, wonder what his max is? Probably over 500lbs easily, he weighs around 170-180?

[PowerSprinter]

you are correct, thats what im trying to explain to him

[billysue2]

theres no need for that rom and youd have to reduce the weight used so youd get less strong in the required range.

[PowerSprinter]

rookie mistake

you got to compare the muscles used, not the motions used

the start of the race is similar to parralel squats angle/motion wise

and the end of the race is more similar to quarter squats you say

however, the muscle groups used in the middle/end of the race are more similar to parralel squats, using hamstrings

and the start is actually more quad dominated, like quarter squats

so, you cant use that logic, also hip strength/flexiblity is vital in sprinting

[billysue2]

after the start the rest of the race uses the exact same biomechanics,with the foot contact at hip and knee angles that nowhere approach half squat angles.On the contrary,any sports scientist will tell you the brain controls movements not mucles.Squats rely far more on quad and glute strength than hamstrings which are more emphasised in powerlifting style low bar squats.

[PowerSprinter]

once again, the body angles dont translate perfectly like you think

the mere fact that top speed sprinting is more of a pulling foreward act, while squatting is a pushing up act changes it completely, changes the dynamics of the muscle groups used

[LVSWTZ]

@PowerSprinter Squatting past parallel glutes hams spinal erectors and kick in. Muscles used in top speed sprinting If that was not the case there coaches would not have them doing it.



[billysue2]

but those muscles dont even approach those ranges during sprinting so its a waste of effort traing in them .Half squat is even well beyond that seen in sprinting,except out of the blocks.

[PowerSprinter]

do you consider parallel squats to be half squats. because many consider that just a squat

i dont really know why i disagreed with you then. i squat a little bit past parallel anyway. just click my profile

[PowerSprinter]

that is not true

ive read that they full squat because the importance of hip flexor recruitment and hip flexibiltiy

[billysue2]

nope,most would half squat due to the fact that extreme range of hip and knee flexion isnt seen in sprinting.Full squat would drastically reduce the load used so they wouldnt be a strong at the required rom.

[paulanka2000]

its the way to go period , cant build glutes and hams without doing them that way

[Visionary0001]

It appears as though he's NOT wearing a weight belt (unless it's under his shirt).

To all youth, high school, and collegiate athletes:  BE CAREFUL before you attempt this.

[paulanka2000]

lol attempt it with the bar and only the bar for a while, my lower back hurts just watching this video

[foamiteblues]

weight belt's not necessarily going to make a difference.

[Visionary0001]

NOT true. Wearing a weight belt makes all the difference in the world, in the event of a defensible lawsuit if the person performing this exercise is injured.

[ozzysgod44]

@Visionary0001 Wearing a weight belt is detrimental to the strength of your back. If you consistently use a belt, your lower back will not develop properly because the belt is taking so much stress off it. Chances are, if your back hurts after performing squats, you are using bad technique. You should never have to need a belt.

[DZeRTEAGLE]

@Visionary0001 abs are a natural belt when they are solid as a rock you can try everything

[eskieclunge]

@Visionary0001

good advice as a weightbelt prevents injury in this kind of activity

(im lying.)

[TheEskimosPantry]

@Visionary0001 What does a weight belt do?

[ytubeserb]

That's 405 pounds, and these are jump squats which are usually done above parallel (you don't do full squat when you jump, do you?). If Dwain use regular squats in his training I'm sure he does them below parallel.

[siktirgitolurmu]

all sprinters who runs under 10 seconds ,they do full squat near bodyweight *3 ...mo greene 230kg at 79 ,ato boldon 200kg at 75kg

[constrength]

How do you know this? I believe this to be correct, but is there some information I can find that talks about this?

[PowerSprinter]

i emailed ato boldon and he told me his squat max, just try that

[babunski]

usain bolt  270 kg ?

[hatcat]

Curious to what his actual squat is?

[CWSmith52]

I am too, I haven't seen him do any regular squats, and when I asked about his max squat, he said 200kg (440 lbs) for jump squats, so maybe this is all he does. I would have to think though that if he did do a regular squat his 1rm would be near 275kg or 600 lbs.

[Ingar87]

He's doing squats quarter of full depth here with 180kgs, and given that everybody is very much stronger in the top portion of the squat (and the fact that he isn't really jumping except from going up on his toes), it is totally ridiculous to state that he would be even near 275kgs for a full squat.

Judging from the video, his full squat would be somewhere underneath his "jump squat" weight.

Still, this is strong lifting. But it's nowhere near elite weightlifting numbers as you imply.

[eskieclunge]

@Ingar87 i avgree with ytou, i think he would seriously struggle to full squat that weight

[hassanigourna]

@Ingar87 If that's a quarter, he would need to put his behind through the floor to achieve full depth. That's more like a half squat, not that far off from a full squat. I think that's pretty impressive.

[mashettesn]

@Ingar87 he's going pretty much parallel. considering how much stronger all sprinters hams are, and the length of his femurs, its likely that going to a full squat isn't much harder for him. jumping from this position makes a lot more sense for his training purposes too. i bet he can nearly 600 parallel 1RM.

[JWMuslim]

@Ingar87 There is a reason for doing quarter squats. This is intentional. He is isolating the muscle that mimics the angle while running; which is a quarter squat. This is just one of the secrets to gaining blazing speed. Peace!

[hitmancoolio]

@Ingar87 I don't think he's training for weightlifting numbers. He's a World Class athlete and training to get better. Stop hating.

[01sprinter]

@CWSmith52 not really because there not proper jump squats!! his heel barley raises off the ground, i do psychometric jump squats with 40-60kg, but i actually jump! a good 12 inches or more off the floor, my regular squat is 200kg.

[mouloudo]

@01sprinter he's not searching for vertical power but horizontal, so he's trying to have the maximum of power and a short motion, that's sprinting, on the first half of the race you're trying to make as many step as possible, not trying to make big steps, that's why is not working for amplitude but for quick power

[Soner6O]

@CWSmith52 So fro jumping he uses max squat right?? and how many sets and repetitions is he doing??

because i want to get higher and higher pls write back ;)

(sorry for my english)