Front Squats vs. Back Squats

Thanks guys.

Mr. Vierra & a couple of other pro's have recommended the jumps shrugs/squats in other posts; & Ryan's word is gospel as far HG is concerned IMHO.

I plan on sticking w/ the lifting year round probably taper back to 2 days a week when I don't have a comp & mondays when I do. That provide enough training time to implement the advice I've gotten.

thanks again

-JS-

Rick - stold it all - Zerchs from the Mayor - fronts/deads from the hack - jumpshrugs from RV - jumpsquats from the Stewart - technique from Rv clinic and Joe Lane - snatch complexes from Steve Dering - snatches to the split from you . Never did ANY of these before.

Lower your arc on the first turn and bend your old, arthritic knees - Bogue

J.Payne - not sure, at this point: 1. Sun Speed Squating Sun 15x2,(light), 200-250 2. Back Squat 1/2 to1/4 w/ 120 lbs of chains, 3x10 (med.hvy) 300/120-330/120 these are done to full toe extension. They are done very fast, with a smooth transition into the toe raise. Try and create alot of downward force by dropping fast absorbing the tension and reversing. 3.hi-box step ups 3x5, (hvy) 150-200. 4. RDL 3x15 @ 315. Wed. 1.Front Squat 3-5x5,(med-hvy) 2.300-350 Jump Shrugs (below),3. Split Squat 3x15/15, Short sprints 20 x10 yds. Just a word -I'm just trying to stay healthy and explosive. If I can maintain my strength (closing on 49) level with this scheme I'll take it -time will tell.    

M.Baab- ? Jump Shrugs, I'm getting air with 275-315, sets of 3-5. With the 315 I/m working real hard to catch and reset on the landing.? Throwing I'm working around the weather these days. Hammer winds x2 per week,shot/stone drill x2per week, wt fr dist x2 per week - just in the garage, unable to release.     

Thanks Don - that's gonna be my next 2 workouts! Appreciate.

dWood wrote: well in "Something About Mary" it was stated that highway rest stops are the homosexual pick up bars..didn't know this till I stopped at one with the MWR and he got very upset at what was coming out of a hole in the wall(i think he called it a non-glory hole)needless to say we dumped a full bucket of mop water on the offenders head and a 315lb & 245lb kilted,sligtly inebriated couple  of men were  seen running from the bathroom yelling at Terri to start the car-lets haul

OOOFFF!  That aint right.  Funny, but wrong as can be.....  That guy saw Kilts and thought he had a home run!     

There is a post UNDER training-section on FRONT SQUATS with some other options worth seeing;

Train smarter NOT harder !

[QUOTE=Coach Mac]This was a Max Effort Day about three years ago and # 3 on our all time
list ( # -2 for a frosh) :safety squat onto an ANTI BURST (2,200 lb) ball

http://www.youtube.com/watch?v=MyXOzxS0DH0[/QUOTE]

Your vid is not avalible to out siders.

Silverback wrote: Box squat is a tool to use like any other.  How about pause squats to ruin the reversal, does that make you crazy Mike?  And I like very deep box squats down to 9 inch, pretty low for 6'2, 265.  Super deep fronts with a pause.  While listening to a balad.  Now that is tough.  I just think a lot of explosion or white fiber or what ever we want to call it is cast in your hand at birth, I don't think you effect your explosion at a game in a few months by the movement you pick to make you strong right now.  Can you get better at jumping on a box for a few weeks, sure.  But does that really make you more explosive, or a better box jumper.  Sorry C and KO, but I like the deep, full range, the whole deal, full enchalata, as I want my hambone and glute to get in the game.

Myles...spoken as a pure plow mule...!!!  I LOVE your intensity and passion.  Here is some food for thought ( ? ) from the Irish Throws Coach

For every muscle in the body, there is another muscle that is capable of opposing its force. This “pairing” mechanism is how we are able to move with precision of movement and speed. However, when one part of this pair becomes too strong in relation to the other, force output capability suffers.
Many athletes often reinforce this inequity every time they train, thinking they are respecting the principle of specificity by training only the prime movers (or “agonists”). An example would be a martial artist who reasons that since the quadriceps muscle extends the leg during kicking, the quadriceps should receive the brunt of the training focus. Soon, the hamstrings (which are the antagonists in kicking movements) become weak in proportion to the quads, and power output declines.

There are throws coaches who only have their athletes do 1/4 squats reasoning that this is the approximate range of motion of the throw.
The student understandably (but incorrectly) concludes that weight training “slows you down,” because for him, it did.
Weak antagonists contract prematurely to oppose the prime movers, resulting in reduced movement speed. Stronger antagonists are less sensitive to this protective response-the body “knows” that they are strong enough to decelerate the limb at the last possible moment. As an observation, the lats and biceps of elite level boxers are always well developed.
Weak stabilizers also limit power output. Stabilizers are muscles, which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most important stabilizers are those of the trunk- the abdominals and trunk extensors. If the motor cortex detects that it can’t stabilize the force provided by the prime movers, it simply wouldn’t allow the prime mover to contract with full force.

For example a study 
by Farthing and Chilibeck (2003) found that "eccentric fast training is 
the most effective for muscle hypertrophy and strength gain". This is in 
accordance with the findings of Paddon-Jones et al. (2001) that 
following a fast eccentric training program led to a decrease in type I 
fibers (from 53.8% to 39.1%) while type IIb fiber percentage increased 
(from 5.8% to 12.9%). In contrast, the slow eccentric group did not 
experience significant changes in muscle fibre type or muscle torque. 

p.s. We spend about 6-months out of the year building the stabilizers as this is your LIMIT STRENGTH !   Did you look at the You Tube videos ?  I t should all make sense then.

This is a MAX Effort

http://www.youtube.com/watch?v=MyXOzxS0DH0&NR=1