I tend to program Jump Deadlifts more often.
I like these more because of the research I’ve found. Read about it here- Maximizing Your Power Output (Without Power Cleans).
However, Jump Squats are still an excellent exercise and a great alternative to Jump Deadlifts.
And, much like Jump Deadlifts, they are much easier to implement than Power Cleans or other Clean derivatives.
Here’s a video of a Jump Squat.
There are a couple key points to note.
First, make sure you hit appropriate squat depth on each rep.
Second, try to hit the bottom of the squat quickly, but stay in control the whole time. Don’t lose your balance and risk tweaking something.
Third, land properly each time, regain your balance and footing, and then go into your next rep.
You can also perform the Jump Squat from a box.
I like Box Squats a lot when it comes to wrestlers. For more info on why, check out this post- Strength Training for Wrestling- Box Squat.
The same key points I wrote about above apply to the Box Jump Squat.
Understanding Sets, Reps, and Percentages
When I program the Jump Squat it will almost always include something like this after it’s listed- (4×5 @ 30).
Here’s what it all means.
First, I always list the sets and reps as “sets x reps.”
So, in this case it’s 4 sets of 5 reps. Does this make sense?
The “@ 30” after means that each set should be performed at 30%.
Usually I have wrestlers use a 3 rep max to calculate their percentages so you’ll more than likely be using that. However, if you know your 1 or 2 rep max for either the Squat or Box Squat, that’s fine to use too.
Also, if you don’t happen to know your 1, 2, or 3 rep max, here’s a rep calculator on Bodybuilding.com.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:
Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.
-Kyle Dake, 4X NCAA Division 1 National Champion