Jump squats

[diamondpete]

I am just doing jump squats for the first time (phase 7 HGM) and am wondering about the weight to use. I weigh 141lbs.

I am supposed to do 4-6 reps in a superset as part of a 6 pair superset circuit

I started with: 66lbs, which was way too light
then I moved up to 110 lbs.

I can do 6 reps and still control the weight easily. It has been a while since I have squatted (the nature of HGM - phase 4 about 12 week ago) and I was doing 3 x 8 at 132 lbs (sorry for all the odd numbers but my weights are in kilos)

I am wondering if I sould go heavier but I am a bit concerned about the impact on my spine of having my bodyweight on my shoulders. I think I could take it up to bodyweight, and still feel in control, but since I do not have a lot of training under my belt (since Oct last year) and do not have any heavy squatting (relative to body weight my squats are still VERY light), I wopnder if I am "playingwith fire here" by taking the weight up given that I suspect my lower back is not that strong (yet) and that I am (sorry mahler) relative old - 40 and spine compression may be more of an issue.

I have done 2 days at 110 lbs and will do the same for my third work out, but am thinking about next week. Should I take it up (my legs can do it) or should I stay below my body weight given that my core is probably not that strong yet (I have not done my squat 1rm but I guess it is around 155lbs -165 lbs.

Thanks

Peter

[GqArtguy]

Do what you can that allows you to 1) maintain good form (i.e. cusion your landing rather than landing with straight legs and on your ankles), and 2) allows you to perform the movement explosively.

[Phaedrus49er]

Jump squats are generally done for reps and for power, not necessarily weight, to achieve endurance and plyometric effects. I won't dispute the rep range prescribed for HGM; rather, as GQ said, good form is essential. As long as you aren't flexing your trunk forward any farther on the jump squats as you would with regular back squats, go as heavy as you feel comfortable with. That being said, if you get a chance sometime, go back to that 66lbs and go for about 20 reps

[GqArtguy]

I will say, I never did understand the idea of high rep power work.

[diamondpete]

Thanks for your replies.

GQ perhaps you answsered my question in that if I have good form and can do the weight explosively .. it is not too heavy compression wise, but since you did not say so specifically, I wanted to clarify.

As I mentioned I am more concerned about my core, specifically "compressing" something pinching a nerve/sliping a disk or all the other horrible back injuries I have heard of. My legs can handle the weight, and I can keep my balance easily enough, but I think that my back is not very strong since I have not done much in the way of heavy squating. So is there an exagerrated risk of injury due "bouncing" the weight on my back (not literally bouncing as I do have the weight well under control and it never leaves my shoulders), but I suppose the downward force on my back is greater than a 60 or 70 kg squat and that is what I am concerned about.

Or am I just being an old lady. btw I don't have back trouble but would like to keep it that way.

Thanks again

Peter

[GqArtguy]

Originally posted by plutes:
Thanks for your replies.

GQ perhaps you answsered my question in that if I have good form and can do the weight explosively.. it is not too heavy compression wise, but since you did not say so specifically, I wanted to clarify.

Not really, Ive seen people do bicep curls explosively but their form sucks. You need to make sure you have good form and are moving the weight explosively.

As I mentioned I am more concerned about my core, specifically "compressing" something pinching a nerve/sliping a disk or all the other horrible back injuries I have heard of. My legs can handle the weight, and I can keep my balance easily enough, but I think that my back is not very strong since I have not done much in the way of heavy squating. So is there an exagerrated risk of injury due "bouncing" the weight on my back (not literally bouncing as I do have the weight well under control and it never leaves my shoulders), but I suppose the downward force on my back is greater than a 60 or 70 kg squat and that is what I am concerned about.

If you have good form and you DONT have any preexisting spinal conditions, then youre fine. The compression I get from a C&J or snatch is greater than my 1RM squat but as long as I maintain proper form, the risks of those lifts are minimized.

[diamondpete]

GQ

Ok, Thanks, that is what I was looking to hear.

Peter

[CC dad]

I have always heard use 30-60% of your max depending on number of reps. Your focus should be on maximal height not on weight.

[DiBatista]

Jump squats? Ouch, i think i just heard your joints breaking.

[Lost Dog]

Lou wrote an article which included jump squats.

He said not to go for weight, but height in the jump. 60-70% of your normal squat weight and concentrate on jumping higher and landing correctly.

[diamondpete]

Thanks for the additional input

Peter