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Thread: Plyometrics for Increasing squat

  1. #1
    Diesel Hercule's Avatar
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    Plyometrics for Increasing squat

    Hey guys,
    I am out of school all week for Thanksgiving, and I decided to take all week off from weightlifting, since I have been hitting it pretty hard over the past 3 months. I am not sure, but I think our first powerlifting meet is sometime within the next month. I have a 280 legal powerlifting depth squat right now, which totally sucks for my size. I REALLY want at least a 300 squat before the first comp. I am going to do a lot of plyometrics this week to try and help. I walk 2 miles every night with 5lbs. ankle weights on each leg. Some plyometrics that I currently do are Rocket jumps and split squats. For those of you who don't know what I am talking about, I will describe them.

    Rocket Jump- Get in wide stance squat position, and have have butt as deep as you can get it. When you are all the way down, you jump as high as you can, this kills my hams and glutes.

    Split Squats- Get down on one knee, jump as high as possible, and land on the other knee. This kills my Quads, hams, and glutes.

    Do you guys have any other good plyometrics for increasing my squat?

  2. #2
    Lord Kel Masters Sayiajin Prince's Avatar
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    jump squats...
    or speed squats
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
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    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  3. #3
    Wannabebig Member
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    Plyo's will have little or no effect for absolute strength exercises. Proper manipulation of training(weight,sets and reps) will reap the desired results.

  4. #4
    Explosive Mofo Blitzforce's Avatar
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    for quick results your better off with some negative squats

  5. #5
    Diesel Hercule's Avatar
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    The main reason I am doing these plyometrics is not to directly affect my squat, but to become more explosive.

  6. #6
    Senior Member eclips1's Avatar
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    Depth jumps will make you more explosive.

  7. #7
    Explosive Mofo Blitzforce's Avatar
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    Originally posted by Hercule
    The main reason I am doing these plyometrics is not to directly affect my squat, but to become more explosive.
    Only do depth jumps if you can full squat at least 1.5 times your bodyweight....

    otherwise do jump squats with a 45lb bar

  8. #8
    Administrator chris mason's Avatar
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    First, if you are wanting a bigger squat, you can drop the walking with the 5lb ankle weights.

    Second, plyometrics can help, but I think there are other, more effective ways to increase your squat, like squatting.

  9. #9
    Diesel Hercule's Avatar
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    I am not really doing the walking to help my squat, I am just trying to burn a few calories and lose a little bit of weight.

  10. #10
    Explosive Mofo Blitzforce's Avatar
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    your better off sprinting for that

  11. #11
    Senior Member eclips1's Avatar
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    Originally posted by Blitzforce


    Only do depth jumps if you can full squat at least 1.5 times your bodyweight....
    Why??

  12. #12
    Wannabebig Member
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    1.5xBW is a rule of thumb commonly used because plyometrics can be quite traumatic on the body if the person has not built up a sufficient strength base.

  13. #13
    HERE COMES THE PAIN chromium6's Avatar
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    I have been training with Plyometrics. for about 2 months. As far as strenfth impronment goes. It has done very little. But it has done what I wanted it too. do and that is improve my overall speed and lateral movement for wrestling.
    F-FIVE!!!!! F-FIVE!!!!!! ITS OVER ITS OVER!!!!!

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