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Squat Power : Part IV
By John Davies
Feb 21, 2007
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 To many, as they learn about the theory and practice behind
Renegade Training it appears quite complex and yet to others it is trip back to a simpler time. The "
Renegade Concepts of Training" are extremely broad based and while revolutionary to this era, possess a common sense rationale to them when training was more about performance and health. Unfortunately now the market has changed radically and the "obvious" is no longer obvious and half truths are dealt out to garner the all-mighty sale. Sadly who suffers the most are the athletes who never attain their goals or a public that grapples with the chains of obesity and health related issues. To emancipate from yourself from the temptation and slicker-then-slick marketing of the business of training and even dietary complexity you first need to accept that the pathway to greatness may be quite challenging but is often simpler than what you have been told. Over my career one of the most common questions posed and equally one dealt so poorly with in the general market is how to improve your vertical jump. As the public is marketed different products and shiny new glitzy gadgets the real pathway to learning how to possess a powerful vertical jump lays back in the weight room with very precise protocols in the classic pushing, pulling and squatting lifts. While the emphasis of the broad
"Squat-Power" article series isn't aimed directly at improving your vertical jump this installment will decidedly kick-start you in this area. Oddly there is another angle to look at today's session and definitely deserves attention. In today's fitness and health community the term "core" has become a highly used term. Once again, like vertical jump training, "
core training" has become a conduit to sell a host of new gadgets and products that often have little training effect. And regardless of any new product, few will have the pronounced impact of the classic overhead lifts used and isometric postural holds used in this workout of developing a
powerful core and
healthy back. Simply, this session will not only
improve your vertical leaping power but equally develop a strong, lean and stable core. Prior to going through this session I would strongly urge you to re-read "Squat-Power, part 1" and pay careful attention to the "Renegade Concepts of Training". Once your review is complete we can delve into our training session which is as such:
Push Jerk
The
Push Press / Push jerk is one of the most important lifts in developing a powerful vertical jump and considered one of the six "focus" lifts within
Renegade Training. While it is a total body movement that develops the shoulders, back, the trunk and powerful legs and yet is rarely performed in commercial gyms today. Additionally this lift is a very close third in total power expenditure only behind the
Power Snatch or
Power Clean and therefore is invaluable to any athlete/exercise enthusiast. While it is often maligned as a complicated lift when learned right the first time it isn't that difficult. Amongst the myriad of keys to watch in this exercise, I wish to stress is to use a correct training load to ensure that proper posture is maintained and movement is generated correctly. The key, if you want to call it such, may just be to stay light enough that posture is maintained. In performing the push jerk, start with good upright posture. The chest is "proud" and the weight is lifted with an explosive movement generated from powerful leg drive. Initiate the movement by first performing the counter-movement of dipping down slightly then driving upward with the legs, simultaneously extending your arms overhead. In the
Push Press the bar is caught with the legs straight whereas in the Push Jerk you legs are bent in a (somewhat) quarter-squat position and then standing up. Intensity level for this movement is between 40 and 65% of 1 rep max, performed for a total of 4 sets of 6 reps. Rest intervals, depending on work threshold capability, should be between 35 and 45 seconds without deviation.
Drop Snatch (also referred to as the "Snatch Balance")
The Drop Snatch is one of my favorite "standard" lifts within Renegade Training and yet is very rarely performed in most training environments today. Once seen it is an obvious by-product of the
Overhead Squat and like the Push Press / Jerk is a total body movement that will help
develop an extraordinary back, torso and leg but with additional demands on improving dynamic range of motion. This lift should be one of the basic cornerstones of all lifting regimes should as it will help build tremendous speed, challenge the ability to decelerate, muscular power, dynamic range of motion in the hips and shoulders and promote fluidity of motion. To perform the
Drop Snatch, start with the bar on your shoulders as in a classic
Olympic squat with your grip wide as in the classic Snatch life. Your chest should be up and proud as you begin the lift. I would also suggest you focus intently upon a spot straight ahead of you and allow that to become your "focal" point, which will help you maintain your balance. Now this is where the fun starts! Drive, with extraordinary speed under the bar as you drop into a full overhead squat position with arms straightened. It will appear that the bar barely moves when completed correctly. From this rock-bottom
Squat position, drive the hips up and through while you come to complete standing position. Return bar with care to starting position and repeat entire set of six reps. Intensity level for this movement is between 40 and 65% of 1 rep max, performed for a total of 4 sets of 6 reps. Rest intervals, depending on work threshold capability, should be between 35 and 45 seconds without deviation. Returning to our original training template you'll find this session fits perfectly into our mid week session, 48 hours before and after our other sessions. This is an extremely intense total body training session that is equally very efficient in hitting every major muscle group. Furthermore past our "focus lifts" our supplemental work should include additional hamstring work. Hamstrings, being a fast twitch muscle require a higher level of intensity and should be performed with great speed of movement. This session should include
Glute Ham raises (either natural or with the aid of a dedicated glute ham bench) along with
Russian Split Jumps. For information on how to perform these movements please review "Squat-Power, part 3".
| |
WEDNESDAY |
|
"Focus Lift" |
Push Press or Push Jerk |
| sets |
4 |
| reps |
6 |
| intensity level |
40-65% |
|
Drop Snatch |
| sets |
4 |
| reps |
6 |
| intensity level |
40-65% |
|
"Supplemental Lifts" |
Natural Glute Ham Raise |
| sets |
3 |
| reps |
1-3 |
| intensity level |
90%+ |
|
Russian Split Jumps |
| sets |
3 |
| reps |
3 |
| intensity level |
85% |
|
Isometric Postural Holds |
As noted |
Static isometric postural holds
At the conclusion of
each of our training session we make use of a series of static isometric holds that are tremendous for building a strong, stable trunk and static flexibility work (found in the
Renegade DVD "
Pink") This will in turn allow us to maintain better posture throughout our life and of course carryover to the balance of our training. While they appear to be somewhat mundane--no lets say, incredibly boring, they will have a pronounced impact upon your goals. Of interest, quite obviously each of these movements involves no equipment and can be done anywhere. There are no glitzy machines in this program and the choice to succeed is yours.
The four basic holds are:
-
Plank: this basic hold can have such extraordinary impact that remains one of best movements to strengthen the entire core area. With toes and forearms on the ground, keep back flat and bring navel in. Hold stance for approximately 30 seconds, repeat twice.
- The
side plank is another excellent static exercise for strengthening and stabilizing the trunk. Plank movements are extraordinary for strengthening the transverse abdominus that wraps around the entire core. Self explanatory, with forearm against the ground and top leg stacked atop the lower one with the navel drawn in; hold position with a totally balanced and straight line for a period of 15 seconds. Repeat twice.
- From the all four's position, raise leg up and opposite arm up, maintaining at parallel position for approximately 30 seconds. Thumb should be pointed up and navel drawn in again. This seemingly simple static exercise will create havoc on the entire posterior chain from the hamstrings to the upper shoulders and build a solid trunk. Repeat 2 sets
- From the all four's position, raise leg up and opposite arm up, maintaining at parallel position for approximately 30 seconds. Thumb should be pointed up and navel drawn in again. This seemingly simple static exercise will create havoc on the entire posterior chain from the hamstrings to the upper shoulders and build a solid trunk. Repeat 2 sets
At this stage if you have been following the recommended session in the
Squat-Power series you will have experienced some pronounced benefits. Further installments will continue along this path to give you a template that will build a powerful and athletic physique that will help you live a healthy and active life always.
Read Squat Power Part V Missed Part I of this series?
Read it here. Missed Part II of this series?
Read it here. Missed Part III of this series?
Read it here.
Editors Note Training Renegade Style is the most demanding style of training available but it produces a common theme -- champions. Champions who stand above the rest and are ready to take on all challengers. Are you ready for greatness or do you just want to be a part of the pack? Find out about the ultra-secret, yet simple diet and supplement plan that Renegade athletes make use of at
Simplicity Series
John Davies, Founder Renegade Training Chat Live with Coach Davies in the
Renegade Training forums!
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