Box squating

[power up]

Is Bigger Faster Stronger considered a good powerlifting plan? I have heard a little about it but never looked into it.
I think with the time I have available I will work with the ME then a few box squats sets on the same day.

 

[joepalooka]

This is the first time posting over here.

If you only have one day a week to train legs you should train with your normal squat routine and then do dynamic squat afterwards. Read Zatsiorsky, Science and Practice of strength training. Not to confuse any one on the dynamic method as written by Lou Simmons. But reading Zatsiorsky you will find after maximal effort movement you should do speed work" aka dynamic squat". I can say for myself after a Maximal effort movement I am pretty spent and really don't feel like moving ballistically with a light weight.

You can use various box heights or even make a box out of wood or something else. Most benches are generally to high to be squatting off, of this depends on how tall you are mind you. But for me a bench is probably 4" above parrellel and of course the weights are easier because of the range of motion. Until you get used to box squatting a high box is fine then work your way down to below parrallel or just above depending on hip flexibility and strength. I used to use an 11 inch high steel step which is 3" below parrallel for me for dynamic squat work.

 

[power up]

Joe where in metro detroit are you. Im in Waterford. your name sounds familar. Have you done any meets for USAPL? I have Zatsiorskys book I finished chap 3 about a month ago. VERY scientific. It was easy for me to put down and not pick back up. I know I should read it, but does it get better. All the formulas just killed it for me.

 

[joepalooka]

Power Up. I am from Livonia MI. I use the same user name on every board I am on. I am a mod on Anabolic Fitness training board.

I have posted in the past on Nazereth, Metal Militia, APF-michigan forums before it changed, Deep squatter, Joe average...... I have looked into i USPL before. I like 2 ply gear. You can check my training log on Anabolic fitness if you like.

The funny thing is I own as much single ply gear as 2 ply gear. I had a training partner that was pushing me to do single ply or no gear competitions. I haven't put much thought into it lately because of job stress.

 

[Illuminati]

I have been powerlifting for about 12 years. I have never used box squats for fear of spine injury. I have been reading a lot about them lately and decided to give em a try. My best raw squat is 550 but my most recent pr is 500 back in Jan 05. I dont have a box low enough at my gym so I used a bench it was about 1-2 inches above parallel. I read from Westside that I should go 50-60% of my max for 6 sets of 2. I did this and found 250 to be way to easy so I went to 275 still not feeling it so I went 300. Little more effort for 300 but still not difficult. I was training with 450 last week for 4 sets of 3 with just a belt. I always go a least parallel most times below. When I was box squatting yesterday I stayed tight when I hit the bench and I rocked back so there was no lean forward and I drove the weight up. My question is should box squats really be easy? and should I squat normal anytime soon?

Dale

if you don't have a box that is low enough, you can stack 45lb plates on the ground to get the right height. you could use those step aerobics things, and get the right height, or a combination of the step aerobics and plates. or you could build your own box out of ply wood. not sure how tall you are, but something in the area of 12-13" would probably do you good.

 

[The_Monster]

Ive found box squats to be an excellent tool for ME day also.
(Im joepalookas training partner... NOT the one who wanted him to compete single ply though, lol)

I think when joe and I were getting close to the 700lb range a box helped develop starting power AND it trained your muscles for depth. By that I mean that by having the box at parallel (or a bit below), you were teaching your muscles (by repetition) where to stop at.

The two box methods that I feel paid off were touch and go (just touch the box and ascend) and actually sitting on it and releasing your hips. When you reengage your hips you have to develop some helluva starting power to get that weight moving again!

On lighter weight I didnt notice box squats on ME day making too much difference, but for triples and singles it was nice.

 

[Illuminati]

Ive found box squats to be an excellent tool for ME day also.
(Im joepalookas training partner... NOT the one who wanted him to compete single ply though, lol)

I think when joe and I were getting close to the 700lb range a box helped develop starting power AND it trained your muscles for depth. By that I mean that by having the box at parallel (or a bit below), you were teaching your muscles (by repetition) where to stop at.

The two box methods that I feel paid off were touch and go (just touch the box and ascend) and actually sitting on it and releasing your hips. When you reengage your hips you have to develop some helluva starting power to get that weight moving again!

On lighter weight I didnt notice box squats on ME day making too much difference, but for triples and singles it was nice.

were you using the bands w/ a lot of tension on your lighter days? i have found that DE box squats, with lots of top band tension have helped me tremendously, especially when I put the suit on

 

[curgeo]

Illum....Monster and Joe are my training partners (When I was on day shift) and very good friends of mine. Their advise is invaluable.

 

[power up]

What gym do all of you train at? Im the only guy at my gym that trains like I do. Its funny that there are 5 of us right here in detroit area on this board but not that many meets. At least not single ply or no gear meets. I only use a squat suit. Im thinking on monday (squat day) Im going to train my 3x3s then do some speed squats off the box.

 

[curgeo]

We train at Gold's in Livonia.