Theres a lot of discussion about Box squats here. You should keep in mind that unless youre experienced this exercise is potentially dangerous for the lower back.
Alternatively you can pause a few inches above the bottom position of a regular squat. This will avoid elasticity and make sure that your muscles are not relaxed at the bottom. I made a good progress when I used light weights (< 50% 1RM) for this.
box squats are easier to learn than regular squatting and also teaches how to squat. its also easier on the CNS than free squats and definlety easier on the CNS than deadlifts. you want to tax the CNS but not fry it. box squatting is the way to go, and deadlifts have their place to, just to a smaller degree than squats IMO.
Squat Dr, what types of jump squats do you like to perform on your DE leg day? Also, if it isnt too much to ask, I’m sure a ton of people on this site-including myself- would love to see a few of your workouts!
[quote]tajam wrote:
Squat Dr, what types of jump squats do you like to perform on your DE leg day? Also, if it isnt too much to ask, I’m sure a ton of people on this site-including myself- would love to see a few of your workouts![/quote]
I second this. I about shit myself when I saw a picture of you jumping on another post.
I agree with Dr. Squat on this one, and prefer the standard movements over the kneeling hybrids.
I do, however, use these kneeling versions quite often, especially when I go in and consult with a client. These two hybrids help to get a full hip thrust since most inexperienced trainees cut the hip thrust short. These two hybrids will help correct this issue quickly.
Good discussion.
J
SquatDr, you said that you followed the same format for your upper body workouts as your lower body workouts. Are you talking about westside? How would your upper body workouts look?
[quote]tajam wrote:
SquatDr, you said that you followed the same format for your upper body workouts as your lower body workouts. Are you talking about westside? How would your upper body workouts look?[/quote]
yes in the offseason, its similiar to a westside variation but with oly lifts starting out the workout. in season i stray a little farther from the westside thing and go more towards the oly lifts.
What types of jump squats do you guys like best on DE days?
[quote]tajam wrote:
What types of jump squats do you guys like best on DE days?[/quote]
barbell jump squats is what i like best. which kind do you like best.
I was talking about the types kelly baggette outlines here:
I like using the 1/4 rhythmic jump squat or reactive squats when i use them instead of DE box squats. I also like using paused jump squats in the same session as my box squats.
Squat Dr, I would love to see some video of you jumping or whatever video you could post. I am also curious about some of your sprint times.
I have a question for you about the box squats. I have been squatting and deadlifting for years and have pretty good lifts (I am satisfied with them anyway) but thought I would try some box squats because of all the good things I have read about them.
However, when I tried them all the stress seemed to be in my quads. I am doing them as described on this site and others, but do not feel the stress in my hams or glutes. My normal style of squats is atg and I feel that throught my lower body. I would appreciate any feedback or suggestions.
Squat Dr, do you use cleans and snatches all the time on your ME and DE lower body days? Do you use any other oly movements?
[quote]SquatDr wrote:
box squats are easier to learn than regular squatting and also teaches how to squat. its also easier on the CNS than free squats and definlety easier on the CNS than deadlifts. you want to tax the CNS but not fry it. box squatting is the way to go, and deadlifts have their place to, just to a smaller degree than squats IMO. [/quote]
I have a question about CNS. What does “fry it” mean? What does that look like and what physiological “symptoms” do you see?
Thanx
just wanted to post on the progress I have made and see how everybody else is doing.
I have 4 weeks left until I can start playing and have been doing this for the past 3 weeks…
monday:
upper body lifting and basketball drills and pick up ball for about 2 hours
tuesday:
jump rope for 5 minutes, speed and agility training
wednesday:
heavy lower body lifting
thursday: same as monday without the lifting
friday: same as tuesday plus upper body lifting
saturday: speed lower body lifting
sunday: off
I’ve been using Defranco’s westside for skinny bastards for the lifting.
I haven’t timed myself as far as speed but my vertical has increased 1 1/2 inches since I started.
If anybody wants a more detailed version let me know and I’ll get it up as soon as I can.
just wanted to post on the progress I have made and see how everybody else is doing.
I have 4 weeks left until I can start playing and have been doing this for the past 3 weeks…
monday:
upper body lifting and basketball drills and pick up ball for about 2 hours
tuesday:
jump rope for 5 minutes, speed and agility training
wednesday:
heavy lower body lifting
thursday: same as monday without the lifting
friday: same as tuesday plus upper body lifting
saturday: speed lower body lifting
sunday: off
I’ve been using Defranco’s westside for skinny bastards for the lifting.
I haven’t timed myself as far as speed but my vertical has increased 1 1/2 inches since I started.
If anybody wants a more detailed version let me know and I’ll get it up as soon as I can.
This thing needs to get started again. I’ve read this thing a couple of times all ready and I’m dying for more. I’m inspired, all i want to do is squat and jump. I can’t wait until i have that 2x body weight squat.
[quote]gdublong29 wrote:
This thing needs to get started again. I’ve read this thing a couple of times all ready and I’m dying for more. I’m inspired, all i want to do is squat and jump. I can’t wait until i have that 2x body weight squat.[/quote]
where is your squat at now and what do your workouts look like?
AC
I’ve been off for the last month healing up from small injuries, but I’m starting up again tomorrow. It’ll be my last 5 weeks before training camps start.
Here’s what I’ll be doing:
Lower1-
1-arm Snatches 3-4 x 2-4
Front Squats *
1-leg swiss ball curls **
ankle work 2-3 x 10+
ab work 2-3 x ?
Upper1-
Push Press *
Seated rows / inverted rows **
BO laterals / hammer curls 2-3 x 10+
external rotations 2-3 10+
Lower2-
Sprints 3-4 x length
Snatch Grip Deadlifts *
Bulgarian Split Squats **
ankle work 2-3 x 10+
ab work 2-3 x ?
Upper2-
Chinups *
Bench press paused / CGBP **
Decline extensions / Front Raises 2-3 x 10+
Grip Work 2-3 x ?
** week1: 4x6, week2: 3x8, week3: 4x6, week4: 3x8
Week 5 will be off for everything except main lifts (marked with *). On that week that only workout twice. One day working up to 4RM with squats and chinups, and the other with Deadlifts and pushpress. This week is for testing + a deload week.
Sorry if this is too confusing.
EDIT: I forgot to mention, the exercises split with a “/” mean that I’ll switch between them after 2 weeks.
I have a log already, but if you guys want, I can start to post my workouts here instead to keep this thread going.
Right now I’m working off the Modified 5x5 program by Mike Robertson…figured it would be a decent place to start.
I’m in the second week of it.
I hit the lower body on Tuesday and Saturday. Upper body on monday and thursday.
Tuesday is 5x5,so last week I was squatting 4 x 5 at 70% (max = 205)
Week 2 5x5 @80%
Week 3 3x3 @ 65%
week 4 3 x 5 @ 85
My assistance lifts are Good Mornings for 3x5, 2x6, 3x6 and 2x5.
Dont have a GHR so i do the natural ones
3x8, 4x6, 4 x8, 2 x 8
walking lunges 4x5/side,3x5,5x5,2x5
Thursday is the same except for my main lift which is trap bar dead lift, and it is 3x3, 5x5, 5 singles >90%, 3x3/conventional technique
and my unilateral movement on thursday is is stepups
Both of the days I’m finishing up with some lower back/ab movements, and farmers walk w/ dumbbells and other grip stuff.
unfortunately i used to pay way too much attention to my mirror muscles, and my bench is at the same level as my squat, so my focus is horizontal pulling w/ a little bit of dumbbell pressing. I realize my template isnt great, but its a start.