As i stated, it is a lengthy debate. Westside techniques like the box squat are great for powerlifters, not athletes. And yes i know DeFranco has had plenty of success training his athletes with box squats, so obviously they are effective. However, I(and many others) feel that front squats are much safer than box squats. As far as explosive power is concerned, olympic lifts combined with plyometrics and med ball work are superior to box squats.
A couple questions:
1.) Which choice looks better?
PHASE
1 ATG Back Squats - 3xMax Reps
2 Front Squats - Work up to 3-5RM
3 Back Squats - Work up to 3-5RM
4 Front Squats - 5x4-6
5 Jump Squats - 8x3
1 ATG Back Squats - 3xMax Reps
2 Partial Back Squats - Work up to 3-5RM
3 Front Squats - Work up to 3-5RM
4 Back Squats - 5x4-6
5 DE Box Squats - 8x3
2.) How do I go about warmups/cooldowns for upper/lower splits? I’ve almost always done fullbody workouts.
I’m going to start a training log and I’ll post the link once it’s up.
[quote]vision1 wrote:
A couple questions:
1.) Which choice looks better?
PHASE
1 ATG Back Squats - 3xMax Reps
2 Front Squats - Work up to 3-5RM
3 Back Squats - Work up to 3-5RM
4 Front Squats - 5x4-6
5 Jump Squats - 8x3
1 ATG Back Squats - 3xMax Reps
2 Partial Back Squats - Work up to 3-5RM
3 Front Squats - Work up to 3-5RM
4 Back Squats - 5x4-6
5 DE Box Squats - 8x3
2.) How do I go about warmups/cooldowns for upper/lower splits? I’ve almost always done fullbody workouts.
I’m going to start a training log and I’ll post the link once it’s up.[/quote]
You probably do not need to switch your ME exercise this frequently. Stick with one for about 2-3 weeks. Jump squats/lunges are good; again, don’t do the box squat. Good question-It would help to do a full-body dynamic warmup for every workout, but for upper body workouts I usually skip it.
That’s not that frequent, each one will last 3 weeks + 1 deload week.
Don’t box squats help by training the starting strength, since you sit at the bottom? I’m not trying to say your wrong, but I’ve heard so many people talking about the positive effects of box squating, and rarely anything against it.
[quote]vision1 wrote:
That’s not that frequent, each one will last 3 weeks + 1 deload week.
Don’t box squats help by training the starting strength, since you sit at the bottom? I’m not trying to say your wrong, but I’ve heard so many people talking about the positive effects of box squating, and rarely anything against it.[/quote]
my bad i thought you meant weeks not phases. Maybe some others can chime in on this box squat issue to counter my opinion. It was discussed on Mike Boyle’s forum here: www.michaelboyle.biz/forum/viewtopic.php?t=265&start=60
“…it is still single leg eccentric strength and power that really matters in sport.”