Author Topic: Pistols and/or leg presses (Read 2370 times)

Mathew C · « **on:** July 01, 2009, 06:46:56 PM »

Here's the scoop: I'm trying to increase my vertical leap, and the muscles involved are all plyometrically maxed out. Of course, the thing to do is increase the base force production in my posterior chain through strength training. A tendon in my right elbow is currently beginning what looks to be a fairly long career in physical therapy, so my options don't include any exercises involving the triceps. That list includes all manner of cleans, squats and deadlifts.

It looks like the only two plausible solutions are leg presses or pistols, each of which has advantages and disadvantages. What do you guys think?

Charles Moreland · « **Reply #1 on:** July 01, 2009, 06:50:30 PM »

I'm confused as to how you know you are "plyometrically maxed out."

Mathew C · « **Reply #2 on:** July 01, 2009, 06:58:29 PM »

I spent a period of time doing plyometrics that focused on improving my vertical leap. By tracking my progress, I can see that my progress has reached a stiff plateau, despite my efforts to 'mix it up' by varying reps, sets, rest periods, and exercises. Not that I'm disappointed - my vertical leap grew from 26 to 30 inches.

Chris Salvato · « **Reply #3 on:** July 01, 2009, 08:22:29 PM »

Leg presses are never a plausible solution.

What kind of plyometrics WERE you doing that you are supposedly maxed out on? There are dozens of flavors of plyometrics...so you saying you are maxed out on plyos is like me saying I have eaten every fruit on earth. While possible, it is highly unlikely.

Sprints are the best method for increasing leg power without weights - viable option.
Weighted squats and jump squats don't involve the triceps - viable option.
Natural Leg Curls can help strengthen the posterior chain - viable option.

Most of this stuff is on this list that we post all the time: http://www.chrissalvato.com/2009/05/fitness-goals-with-high-translation-to-parkour-and-life/

Hopefully that helps.

Shae Perkins · « **Reply #4 on:** July 01, 2009, 09:16:35 PM »

I would suggest pistol box jumps, and weighted pistols (practice good technique:) ).

Mathew C · « **Reply #5 on:** July 01, 2009, 09:21:31 PM »

"max-out on plyometrics" was a poor choice of words. What I mean is that my vertical leap is about as explosive as it's going to get given my base strength, so it would be a good idea to go about improving base strength.

Mathew C · « **Reply #6 on:** July 01, 2009, 09:27:53 PM »

weighted pistols and squats would be viable if I were capable of adding significant weight. As it is, I own a 20lb weighted vest, which adds barely 10% of my bodyweight. To be honest, the capacity for variable resistance is the only reason I would even consider leg presses.

Mathew C · « **Reply #7 on:** July 01, 2009, 10:14:20 PM »

holy parkour, guys
SPLIT SQUATS WITH DUMBELLS

Corey Cedeno · « **Reply #8 on:** July 02, 2009, 07:05:59 AM »

Quote from: Mathew C on July 01, 2009, 09:27:53 PM

weighted pistols and squats would be viable if I were capable of adding significant weight. As it is, I own a 20lb weighted vest, which adds barely 10% of my bodyweight. To be honest, the capacity for variable resistance is the only reason I would even consider leg presses.

I'm a little confuzzled. You cannot add significant weight with squats or pistols but you CAN add significant weight with a leg press machine? As in (a) you don't have access to weights for squatting? Or (b) can you not just pile on as much weight?

Quote from: Mathew C on July 01, 2009, 10:14:20 PM

holy parkour, guys
SPLIT SQUATS WITH DUMBELLS

You mean a DB Lunge? Decent exercise but not nearly as beneficial as a Squat, Pistol or Sprint.

Chris Salvato · « **Reply #9 on:** July 02, 2009, 08:05:31 AM »

Quote from: Corey Cedeno on July 02, 2009, 07:05:59 AM

Quote from: Mathew C on July 01, 2009, 09:27:53 PM
weighted pistols and squats would be viable if I were capable of adding significant weight. As it is, I own a 20lb weighted vest, which adds barely 10% of my bodyweight. To be honest, the capacity for variable resistance is the only reason I would even consider leg presses.

I'm a little confuzzled. You cannot add significant weight with squats or pistols but you CAN add significant weight with a leg press machine? As in (a) you don't have access to weights for squatting? Or (b) can you not just pile on as much weight?

Quote from: Mathew C on July 01, 2009, 10:14:20 PM
holy parkour, guys
SPLIT SQUATS WITH DUMBELLS

You mean a DB Lunge? Decent exercise but not nearly as beneficial as a Squat, Pistol or Sprint.

+1

Mathew C · « **Reply #10 on:** July 02, 2009, 02:57:41 PM »

Not quite a DB lunge, if I understand it correctly. In a lunge your non-pressing leg takes a fair amount of the weight, while in a split-leg squat 90% of the weight is on the pressing leg.

As for your other suggestions, my goal is to increase my base strength as it applies to vertical leap. I can't do squats for reasons mentioned above, pistols don't have much capacity for increasing resistance, and sprints aren't a strength exercise. I'm not disagreeing with you - they're all extremely effective exercises. They're just not the best for my goals.

Chris Salvato · « **Reply #11 on:** July 02, 2009, 04:43:20 PM »

Quote from: Mathew C on July 02, 2009, 02:57:41 PM

...and sprints aren't a strength exercise. I'm not disagreeing with you - they're all extremely effective exercises. They're just not the best for my goals.

You couldn't be more wrong.

Sprints will help with your leap, without a doubt.

Steven Low · « **Reply #12 on:** July 02, 2009, 06:42:01 PM »

http://www.higher-faster-sports.com/articles.html

But yeah... a lot of suggestions here are decent.. sprinting, maybe some pistols with weight, etc. I'm confused why no squats?

Trap bar DL may be an ok substitute if you cant use your hands

Corey Cedeno · « **Reply #13 on:** July 02, 2009, 07:08:32 PM »

I don't think Trap Bar would be good =/ because of his possible tendonitis Steve. =/

But Mathew, you're wanting to increase your base strength in your posterior chain. Heavy Back Squats are out of the question because of lack of equipment. That leaves the next two best exercises that we've mentioned. Sprints can ~technically be called plyo work due to the definition, but doing them on a hill will increase the work load tremendously. That also leaves Pistols. You don't like them because of the lack of progression in intensity, but can you jump out of your pistol? It takes a great deal of strength to do jumping pistols.

Mathew C · « **Reply #14 on:** July 02, 2009, 07:24:25 PM »

I can jump above 6 inches out of a pistol. I didn't realize it took so much strength.

That's a good point about uphill running... I'll try it

What's a trap bar deadlift?

Max G · « **Reply #15 on:** July 02, 2009, 07:31:23 PM »

the bar is a hexagon around you, and your hands hold bars attached to it at your sides. you don't have to pull the bar to you-you just hold on and stand up.

Mathew C · « **Reply #16 on:** July 02, 2009, 07:34:21 PM »

Haha... I don't have access to anything REMOTELY as specialized as a hexagonal bar, bro.

Mathew C · « **Reply #17 on:** July 02, 2009, 07:43:57 PM »

What are 'natural leg curls'?

Chris Salvato · « **Reply #18 on:** July 02, 2009, 07:58:00 PM »

Quote from: Mathew C on July 02, 2009, 07:43:57 PM

What are 'natural leg curls'?

http://xercisefactor.com/view_video.php?viewkey=65d403869739ae7f0995

Goal is to not use your hands -- but you can build up to that with a self spot using your hands to catch and lower yourself down gradually.

Mathew C · « **Reply #19 on:** July 02, 2009, 08:05:38 PM »

unless I'm mistaken... vertical leaps are more quad-oriented, while hamstrings are used primarily in sprints. My goal is to increase vertical leap, so maybe I'm missing something. I probably am.

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Author Topic: Pistols and/or leg presses (Read 2370 times)