Javorek's BB wave squat

Keep routine continuous, weight transfers to heels immediately upon landing, do not let the bar bounce, beginning routine is three quarter squat up on toes, one quarter squat jump, and one squat jump per wave, advancing up to 9 quarter squat up on toes, one quarter squat jump, and one squat jump per wave, up to four waves per set

Category:

Sports

Tags:

• Javorek
• barbell
• wave
• squat
• weight
• training
• exercise

[albaluver]

how many sets do you recommend?

strength and power?

thanks

[stephenwt]

I would suggest starting with 4 or 5 sets and gradually working your way up to 7. Because of the jumping you'll never go heavy, so the emphasis is power rather than strength.

[spluperman88]

so is it 3 quarter squat up on toes then 1 quarter squat jump then 1 full squat jump?

[stephenwt]

Thank you for the question.  Yes, the beginning routine is 3+1+1 four times, for a total of 20 repititions. The intermediate routine is 9+1+1 four times, for a total of 44 repititions.

[mryoda]

looks very nice,, what is the main purpose of this exercise?

[stephenwt]

Thank you for the question. The main purposes are to increase the lactate threshold and improve the efficiency of lactate processing.

[scottiewms]

These kill me every time I work them back into my schedule. I love and hate this exercise all at once...