Guys, do you know the guideline on how much weight to use for DE box squat with bands specifically for 400M runner getting ready for 400M event? Defranco talked about it in his Q&A at his website but he didn’t go into details about how much weight to use. i emailed him but no luck.Here’s the link to his Q&A http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-11-07.htm#question02 scroll down and look for 400M runner advanced training… Any idea?
I think dave tate recommends 50%-62% of one rep max on dynamic effort. 10 sets of 2 reps. hope that helps. Dan
you would just wave it like a normal strength pseed phase…week 1 47%-week 2 50%- week 3 54%…i wouldnt use much more than a light band with a athlete who isnt experenced with the bands…big m
Did you read what Defranco said about the box squatting? The final week of preparation for box squatting, you’d do 45 reps in a row with the bands in 45 seconds. i find it hard to imagine doing it @ 50-60% 1RM.
Ok i read the article…it is was really interesting…i should have read it earlier and i apoligize…ok here are some thoughts i have on it… he says use a green band that is not a light band…if you hook up a green band correctly that is 190 pounds of tension in the top and near 140 in the bottom…i have noticed in his pics on his site that he has his bands around a much smaller base of a power rack than is recomended…so doubt he is gettin full tension…since you using bands we would have to know how much you squat and how your setting the bands up to determine how much bar weight you would need…i dont think you could just give a set % with a program like this…let me know you max squat and how your hooking up your bands…the way it is recomended is chocked under a 3x3 base…bm
I remember one trainer who answered every question of “how much weight should I use…” , his answer was always “more”. Old crusty fella
My squat max is sujected to big improvements so i dunno. As of now, it’s 295lbs for low box squat but you gotta know that i barely do heavy squats (i train westside) but mostly GMs. I’m pretty sure i can do 315lbs easy for low box squat. I can’t remember when the last time ive done regular heavy squat… anyway i’ve done 405lbs for 6 reps easy @174lbs in the past. I think i was built to squat heavy but nowwhere built to bench heavy. My twin bro and i were talking about running in 100,200, and 400M events this summer for the heck of it and I came across Defranco’s Q&A over 400M box squat training which got my attention. All he said was “moderate bar weight”. that’s the only thing that kept me from doing anything.
well with bar weight i would have no clue cause those are very weird rep schemes…but based on your squat i would say start out with green band and maybe a 100 pounds and try to improve witht hat until the last week…bm