Tuesday, November 25, 2008

More Beep Test Work

Yesterday, I did the beep test again. The beep test ends at 247, so I kept going as it repeated from the beginning and finished with about 30 minutes of work and 300 snatches with the 1.5 pood (53lbs).


30 to 47 said...

hey boris
great blog and vids on squatrx!

just wondering

which squat is best for vertical leap development?

do you think the 'heavy' KB split squat would help here? ie 2 48s?

what about sumo deadlifts? would they be the best overall in terms of focusing on an ME exercise?

im just looking to choose one say for 12 weeks and just try and get my numbers up to increase my vert.

or would a conjugate system be the best ie ME changed everyweek going for a PR say in DL, then SQ, then box SQ, split squat etc.

thanks for your time


Boris said...

Hi Jon.

I'm certainly no expert when it comes to vert. development. IMHO, it all depends on the individual - most kids I work with improve their vert. significantly as we do the basics in the gym. Is that because they are squatting, or just because they are getting stronger in general, or because they're hitting puberty? Probably all three of course.

I'm not a big fan of complication. I tend to stick with the same exercises almost all the time. Squats (usually plain old barbell), chins, KB snatches, and KB jerks are almost all I do these days. If I was in the gym more, I'd do GMs, Conventional DLs/Romanian DLs, OLs, and some rows and presses also, but not much else. Personally, I think most trainees would do well to limit their exercise selection to these for most goals.

I like WS and WS-like templates, but I think that a lot of people would do well to tweak them if they can do so thoughtfully.

I don't know if any of that is helpful or not. Rooney and DeFranco's booklet on vertical jump (at elitefts.com) was pretty good when I bought it probably 5 years ago - I don't know if they have a new edition out, but it's worth looking into. I think Kelly Baggett has a program as well and I like his stuff too.