Brewer’s Blog 30 04 20
Are Jump Squats for Me?
At this point in time all we are seeing are high repetition home workouts and jumps squats. How do you know you’re doing the right thing to set you up for success? This has been a question that has floated around my head for the past few weeks, there are lots of mixed opinions and misguided information from everyone around. Firstly, we have to ask the questions of is the work appropriate for you? Everything – even home workouts – can and should be suited to your personal goals and attributes.
Fast vs Slow or High Intensity vs Low Intensity
This is a question that has been asked many times before even this lockdown. They both carry a plethora of unique benefits, and, added in adequately can create a successful and long term fitness journey. Going back to the point stated above, how can we know if this High Repetition home workout is appropriate for use. Well, here’s how we can get an idea of this. Take the humble jump squat; it looks like an incredibly simple movement, we have performed many times over the years of standing up and sitting down or in gyms. However we have to take into account the aspect of deceleration through the down phase of the jump. This, if not trained properly through appropriate strength work in the eccentric phase or understanding of absorbing force, can be the reason these might not be appropriate for you. A great measure of this is in regards to the load we can lift through the Back Squat movement, looking at multiple reputations at your own body weight.
Don’t worry it’s not all cheers of excitement or groans of dissatisfaction that I’ve just told you to not do jump squats (depends which side you sit love vs hate, I’m for sure the latter). This opens the door for a magnitude of different ways where we can create a similar stimulus, while reducing the risk of compounding affects this might have if we cannot perform it correctly.
Honour the Eccentric & Concentric
Down Phase & Up Phase: adding time to your movements is a surefire way to create even better contractions and control through a movement. This can help to strengthen the connection from the mind to the muscle, allowing you to have better control and understanding, as this will build sounder movement mechanics we are less likely to create compensations in movements which in turn down the line can result in injury. Learn how to truly control a movement before we add speed.
So give this a try and let us know how it goes, here are some examples:
Air Squat – 3 Sets of 10 Reps – 3 Seconds Down, 3 Seconds Up
Push Ups – 3 Sets of 3-5 Reps – 3 Seconds Down, 3 Seconds Up
Backpack Good Morning – 3 Sets of 12 Reps – 3 Seconds Down, 1 Second Up
Air Squat – 3 Sets of 12 Reps – 3 Seconds Down, 2 Seconds Up
Push Ups – 3 Sets of 4-6 Reps – 3 Seconds Down, 2 Seconds Up
Backpack Good Morning – 3 Sets of 12-15 Reps – 3 Seconds Down, 1 Second Up