Now I can most likely count on my fingers how many times I’ve done either jump squats or speed pulls, and my Olympic form generally looks like a caveman heaving a carcass so take this for what you will:
When you’re being a lunatic and pushing the frequency of your squat or pulling to asshole like levels of daily or even higher (7+ sessions weekly) at some point you’ll be doing yourself no favors continuing to add in sessions that aren’t light as fuck.
Here’s where the speed work comes in, and that’s what jump squats, speed pulls, and olys are…speed work.
Jump Squats
Squatting? While you can get away with maxing out near it daily the best progress on high frequency seems from just getting under the bar as often as possible and keeping it moderate.
When you absolutely positively should not be squatting there’s a variation for you….Jump squats.
They come in as a God send of a streak extender and seem to allow you to get airborne (barely) with far heavier weight than you’d expect the day after maxing. 435 (regular) at around 10pm followed by 405 (questionable, no vid to tell) but definitely 365 airborne the next morning…on no sleep. No squat variation has ever felt as easy on my body as the jumps, even when I’m in the vicinity of 90% 1rm(that’s regular 1rm), and no variation feels as good on days where you feel as if your ass is crippled.
Speed Pulls
As I preach time and again: Frequency, frequency and fucking frequency!
Before the months long burn out of hating the new gym(since you’re reading this want to know why,ha!), soon after I’d joined I was pulling PRs all over the place.
I got pissed and pulled daily for between 14 and 21 days.
The 1rm came near the end of this streak.
How how did I pull that many days in a row and often 10x weekly without visiting snap city or some other fagged out land of crippled weaklings?
Speed pulls.
The speed work seems to take nothing out of you, primes you to blast your hips, and likely at play here pisses you off as you are gripping and ripping yet it’s light and you have to pull out your hair keeping yourself from maxing again.
Olympic Variations:
Same concept as both of the aforementioned.
Even to fucking 500lb cleaners it’s still light as fuck and explosive in relation to what they can squat (I say there are squat records waiting to be broken by weightlifters that won’t bother due to their not giving a fuck about powerlifting), and deadlift should they care to max.
You can hit Olympic variations daily or more than daily indefinitely without dipping into recovery and while at it muscling up your traps and improving hip pop.
Initial Point:
Jump Squats:
Add them in, actually remember to do them, see how heavy you can still clear ground with and then be amazed at both how “heavy” that is, how you didn’t get injured, and at how good the lift itself feels and how it makes you feel.
-J
P. Fucking.S. I imagine I’ll hit a jump squat with more than my current 1rm soon, and’ll have to get that inch of airborne glory on video. It feels very chaos and pain like.
L O L
END TRANSMISSION
static noises