Further quad hop observations

[Ryan Murdock]

Background: This is a tangent to the quad hop/arm screw post. I revisited the quad hop after a long time away. I had previously tried it irregularly, and found that my legs hopped more than my arms, catapulting me gracelessly. I began again yesterday based on Coach Sonnon's suggestions in the other post, and found that it was considerably easier this time around. The only major difference in my training routine is that for the past 2 months I've been working on the upper body static holds as outlined in the gymnastic strength article linked in this forum. The hand position is very similar to the quad hop. I suspect that the strength gains from this exercise balanced out my quad hop and cured me of that catapulting habit.

My question regards isometric hold exercises. Is that upper body static hold a natural complement to the quad hop? Will it interfere with quad hop gains if my goal is improved ability to access stored elastic energy for striking? I note in both Warrior Wellness and Leg Fencing, leg figure 8's are done alongside the 4 corner balance drill, and I find that my legs feel much better when I do both together (bad knee, ligament tears, feels loose after fig 8's but 4-corner seems to tighten it up). Are those exercises paired up on purpose?

So to rephrase it, should these two types of exercises be done together? Do they interfere with each other? Or is there no difference?

Thank you,

[Scott Sonnon]

Ryan, think of the isos as GPP and the Quad Hop as SPP - work capacity vs. work sophistication. Cycle from GPP to SPP.

The carryover from an iso is about 15 degrees in the ROM, so perform your isos very deep, midway, and full extension without lockout.

However, the isos only provide supplementary strength, since the primary energy system in the exercise is the storage and release of elastic energy - the plyometric effect. So, you can do "assistance" plyos such as clapping press/push-ups to get your upper body to speed.

[JasonE]

Can you provide the link to the article you are referring to?


for the past 2 months I've been working on the upper body static holds as outlined in the gymnastic strength article linked in this forum. The hand position is very similar to the quad hop. I suspect that the strength gains from this exercise balanced out my quad hop and cured me of that catapulting habit.


Thanks!

[Ryan Murdock]

Coach Sonnon: Thanks, I understand. I've started seriously attacking the quad hop, and continuing with the isometric holds. Will report back on any startling/inhuman abilities thus aquired.

Jason: Look within the Biomechanical exercise forum (this one), th epost is called Nice Gymnastic Strength Article. The link is there.