Box squat question (Spatts, Hannibal, B-Fold?)

[JOKER47]

I tried box squats for the first time today. I think I like them. After my workout, I came here and did a search for them. (Yeah, yeah, should have searched BEFORE I tried them. Anyway....)

From what I found searching in here, it says to do between 10-12 sets of 2 at 50-60% of your 1rm. (That's your ATF squat 1rm, right?) My question is this: How long should you rest between the sets? Should it be a very short time, or when you feel ready for the next set? I didn't find anything that mentioned it.


Thanks,
Joker

 

[CrimsonKing]

can I answer?

I rest 30 seconds between set.. speed it the purpose of the exercise

 

[JOKER47]

*LOL* Thanks. That's about what I did today, but I did 5 sets of 3. (Like I said, I researched it after I worked out.)

Joker

 

[spatts]

We use the box for max effort AND speed....what was you intent? A speed workout or a Max?

 

[Hannibal]

From what I found searching in here, it says to do between 10-12 sets of 2 at 50-60% of your 1rm. (That's your ATF squat 1rm, right?) My question is this: How long should you rest between the sets? Should it be a very short time, or when you feel ready for the next set? I didn't find anything that mentioned it.

If the goal is speed then you would use your 1RM to just below parallel. And if you aren't using any bands or chains to accomodate resistance then you would use a 4 week wave.

Week1 50% 12 sets of 2
Week2 53% 12 sets of 2
Week3 57% 10 sets of 2
Week4 60% 10 sets of 2

Rest period should be 45 secs to 1 minute. Which means...you should start your set up somewhere around 45sec. By the time you start to squat you will be close to 1 min.

 

[JOKER47]

Spatts> Today was kind of combination of both, I would guess. First time doing them, so I was feeling them out. I think I would like to try a little higher weight than 50-60% of my max, and maybe take a little longer between sets.

I am not a competitive power lifter or strongman, I am just looking for strength and size for myself. The info I got about the box squats seemed to indicate they would be good for gaining strength. Is that true, or only if my goal is to increase my "competition" squat? I had planned to do both box and ATF for a few aweeks at a time for variation. That sound like it might work?


Joker

 

[spatts]

Spatts> Today was kind of combination of both, I would guess. First time doing them, so I was feeling them out. I think I would like to try a little higher weight than 50-60% of my max, and maybe take a little longer between sets.

We use about 40% for speed work, but we add bands or chains. See Hannibal's diagram above for a non-accomodated weight example.

I am not a competitive power lifter or strongman, I am just looking for strength and size for myself.

What's the difference?

The info I got about the box squats seemed to indicate they would be good for gaining strength. Is that true, or only if my goal is to increase my "competition" squat? I had planned to do both box and ATF for a few aweeks at a time for variation. That sound like it might work?

I think Box squats are great for learning proper form, and building hip strength, which will ultimately help you squat more, yes. You can play with foot positioning and depth to work different areas.

 

[JOKER47]

Re: Re: Box squat question (Spatts, Hannibal, B-Fold?)

If the goal is speed then you would use your 1RM to just below parallel. And if you aren't using any bands or chains to accomodate resistance then you would use a 4 week wave.

Week1 50% 12 sets of 2
Week2 53% 12 sets of 2
Week3 57% 10 sets of 2
Week4 60% 10 sets of 2

Rest period should be 45 secs to 1 minute. Which means...you should start your set up somewhere around 45sec. By the time you start to squat you will be close to 1 min.

Ok. How about if my goal is strength? Should I do a combo of both? (To increase strength.) I don't currently have any bands or chains, but I have been considering getting some bands. How would I use the bands for strength? (Sorry if some of these questions are newbie questions, but strength training is new to me. )


Joker

 

[JOKER47]

What's the difference?

[/i]

Good point. I guess I just meant I am not getting ready for a competition.

I think Box squats are great for learning proper form, and building hip strength, which will ultimately help you squat more, yes. You can play with foot positioning and depth to work different areas.

Thanks. I think I will try the box squats for a few eeeks, then change up with ATF. If nothing else, but to see how my ATF max has increased.


Joker

 

[spatts]

Can I ask WHY you want to be able to ATF squat alot?

 

[CrimsonKing]

Joker - Box Squat help build explosive strength. That is why you use such low weight to focus on driving the bar up.. Add bands and wow.. you can really feel it.. look at my journal thread I did box squat w/bands tonight.. very cool and intense

 

[spatts]

Re: Re: Re: Box squat question (Spatts, Hannibal, B-Fold?)

Ok. How about if my goal is strength? Should I do a combo of both? (To increase strength.) I don't currently have any bands or chains, but I have been considering getting some bands. How would I use the bands for strength? (Sorry if some of these questions are newbie questions, but strength training is new to me. )


Joker

Our split is:

Sunday...Speed bench
Monday...Max Squat
Tuesday...off (sled drag)
Wednesday...Max Bench
Thursday...off (Sled)
Friday...Speed Squat
Saturday....off or accessory work that isn't covered (chest, bis)


Basically 2 days of max and 2 days of speed. Dedifts alternate with goodmornings on squat day, as a second move. Not quite that cut and dry...but that's the idea.

 

[JOKER47]

Can I ask WHY you want to be able to ATF squat alot?

At this point in time, since I have been doing ATF for longer, it's the only gauge I have for how/if my strength is increasing. (Does that make any sense?)


I do a 4 day split. Would it be beneficial to alternate weeks for speed and then max? (One week speed, one week max?)
Also, I just started GM's. I have been doing them as a secondary move on back day. (Light and after deads. But not immediately after.) Think I should move them? Or are they ok like that?

CK> Sounds like I definately need to invest in some bands. Thanks.



Joker