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Define concentric, eccentric, and isometric phases in lifting.
Press to flip
Concentric: upwards movement, Eccentric: downwards movement, Isometric: holding position.
Name three types of squats mentioned in the notes.
Front squats, back squats, box squats, quarter squats, half squats, deep squats.
Why is fast movement important during the concentric phase?
Fast movement recruits more motor units and muscle fibers, improving the rate of force development.
What is the golden rule for squatting to increase your vertical jump?
Move the weight as fast as possible, especially on the concentric portion (the phase moving upward).
What is meant by 'CNS rest' and why is it important?
CNS rest refers to periods of lighter training to allow the central nervous system to recover, which is crucial for preventing burnout and maintaining performance.
How does the program address tendon health?
Gradually increasing the load and incorporating eccentric and isometric exercises to strengthen tendons and prevent injuries.
What changes occur in the training pattern during the concentric focus in Month 3?
Focus on fast descent and ascent, with heavier weights in the early weeks and lowering weights for CNS rest in the later weeks.
What is the benefit of joint angle specific squats compared to deep squats?
Squats at a joint angle specific to a vertical jump offer better transfer and allow for heavier and faster squats.
What is the power equation and how does it relate to vertical jump performance?
Power = Force x Velocity. Vertical jump assesses power output, so increasing both strength (force) and speed (velocity) is crucial.
What is included in the subscription offer mentioned in the notes?
Access to weight training vertical jump programs, indestructible knees programs, upper body training for athletes, and more, for $20/month.
Describe the focus and training pattern of Month 1 in the 3-month squat program.
Focus on the eccentric phase with slow descent (6-8 seconds) and fast ascent. Training pattern increases weight gradually over four weeks.
When should you retest your 1RM in the program?
After completing the 3-month cycle.
What is the suggested duration for the concentric phase of squats?
Less than 1 second.
Explain the isometric focus in Month 2 and its training pattern.
It involves holding at the bottom position for 4-5 seconds then exploding up, aimed at better muscle fiber recruitment. Training pattern follows a gradual increase without exceeding 75% 1RM.
How does lifting heavy weights contribute to increasing your vertical jump?
Heavier weights recruit more muscle fibers, increasing strength capacity.
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