Half squat experiment: Results

[steven-miller]

Hello Rip and everyone else,

several months ago there was a discussion on this board about the value of the half-squat for athletes looking to improve their jump performance. There was quite a heated debate and also some unnecessary stuff going on, but we settled that it would validate the half-squat as a training method when I, an intermediate athlete with some experience and an already trained SVJ, could make improvements beyond my previous competition record of 36".

Honeybadger helped me with a training program and he was immensely helpful and supportive toward my goal of a 37" jump.

The result is that the half-squat apparently made not much of a difference. I was able to beat my previous training PR twice with 35.5" but I have not been able to tie or even best my competition performance so far.

In the original thread (http://startingstrength.com/resource...ght=half-squat) the discussion was also about the potential of improvement the SVJ typically has as a test. It seems that the proposed 30% rule of thumb is not bad at all if controlled for some basic variables such as age, time frame, competitive sport etc. (for me 33% has been the limit so far). There are reported exceptions, but they are probably rare.

I hope I am not beating a dead horse here. But since I said I would do the experiment and report what happens I felt the obligation to post this. Volleyball season is coming up for me and I assume that I will be able beat 36" eventually with the help of competition adrenaline. If it happens I will report it. The half squat will probably not have much to with it though.

[Mark Rippetoe]

Thanks for your time.

[tdood]

@ steven-miller

What did your program look like and what weights did you use?

[PressesPeople]

I personally believe the DL has more to do with vertical than anything else. Well, that and the powerclean.

[Mark Rippetoe]

I really don't want to get into this again, guys. Let's just see the program.

[steven-miller]

Summarizing this for lower body exercises and avoiding clutter as much as possible.

Week 1 - week 2

Monday:

Jumpsnatch: 5 sets of 3 reps COMPLEX with SVJ: 5 sets of 3 reps
Half-squat: 3 sets of 3 reps COMPLEX with Depth drop (25-30" drop height): 3 sets of 5 reps

Tuesday:

Stiff leg ankle hops: 3 sets of 20 reps
Single leg pogo hops: 3 sets of 10 reps (per leg)

Wednesday:

Powerclean: 4 sets of 3 reps
Squat: 3 sets of 5 reps
Romanian Deadlift: 2 sets of 6 reps

Thursday: off

Friday:

Jumpsnatch: 4 sets of 3 reps COMPLEX with SVJ: 4 sets of 3 reps
Powerclean: 3 sets of 3 reps COMPLEX wih DSVJ: 3 jumps each set

Saturday:

Half-squat: 3 sets of 3 reps
Squat: 1 set of 5 reps

Sunday:

Dynamic warm-up
SVJ: 10 reps with 45 secs in between
DSVJ: 10 reps with 45 secs in between
Depth jumps: 10 reps with 45 secs in between (15-20 inches)

Week 3 - week 4

Training days on Mo - We - Fri schedule

Day 1

Jumpsnatch: 5 sets of 2 reps COMPLEX with SVJ: 5 sets of 2 reps
Half-squat (wave loaded): 4 sets of 3 reps COMPLEX with DSVJ: 4 sets of 3 reps
Squat: 1 set of 5 reps
Calf raise (sets across): 2 sets of 15 reps

Day 2

SVJ: 5 singles
DSVJ: 5 singles
Depth jumps: 3 sets of 6 reps

Day 3

Powerclean: 5 sets of 2 reps COMPLEX with SVJ: 5 sets of 2 reps
Squat: 3 sets of 5 reps COMPLEX with DSVJ: 3 sets of 5 reps
Romanian deadlift (light, sets across): 2 sets of 8 reps
Calf raise (sets across): 2 sets of 15 reps

Week 5 and following

Training days on Mo - We - Fri schedule

Day 1

Jumpsnatch: 6 sets of 2 reps COMPLEX with SVJ: 6 sets of 2 reps
Half squat: 5 sets of 2 reps COMPLEX with DSVJ: 5 sets of 2 reps

Day 2

Stiff leg ankle hops: 2 sets of 10 reps
Power clean: 6 sets of 3 reps COMPLEX with Depth jumps (from up to 34" height): 6 sets of 3 reps
Squat: 5 sets of 2 reps COMPLEX with SVJ: 5 sets of 2 reps
Romanian deadlift: 3 sets of 5 reps
Calf raises: 2 sets x 15 reps

Day 3

Stiff leg ankle hops: 2 sets of 10 reps
Depth jumps (from 30" height): 3 sets of 8 reps
SVJ: 10-15 reps

Abbreviations:

SVJ = Standing vertical jump
DSVJ = Drop step vertical jump (like 1-2 step run-up)

Notes:
* COMPLEX indicates that exercises are alternated after every set; full recovery after one cycle
* all sets were done ramped up unless otherwise specified
* jumpsnatches and powercleans were regularly increased in weight
* full squat weight was on maintenance except in the first two weeks (up to 200 kg x 5)
* half-squats increased in weight for first two weeks and then done up to 190 kg x 2
* half-squats were done for maximal transition speed, not max weight
* box was used to help consistent depth

[Mark Rippetoe]

How did your knees hold up?

[steven-miller]

Did not have problems with the knees at all. The half-squats were not above a weight that I could have handled with full depth except a couple times in the first two weeks. And jumps and such have not bothered my knees since I started to squat. They handled the plyos quite well, too. Box height was increased gradually, so I did not feel in danger of knee injury at any point.

[Mark Rippetoe]

Then the critics will say that you did not use enough weight in the half-squat to get the supposed effect of the exercise.

[mrflibble]

my previous competition record of 36"

What competition? Volley ball? Or a vertical jumping competition?

How was this record measured?

Volleyball season is coming up for me and I assume that I will be able beat 36" eventually with the help of competition adrenaline.

How will this be measured?