– Accelerated Eccentrics: Lower the weight faster than natural descent using strong bands to create a powerful stretch reflex for a stronger concentric phase. – Safety Squat Bar: This variation allows lifters to focus on speed while minimizing stress on the shoulders. – Band Resistance: Bands provide variable resistance, increasing load at the top of the lift, mimicking "accommodating resistance" to maximize time under tension.
– High Band Tension with Low Barbell Weight: This combination allows lifters to push hard against a significant load for a longer duration, maximizing force development. – Box Squats: Squatting to a box ensures proper depth and a powerful eccentric phase.
– This program outlines a 12-week periodization plan divided into three phases: – Weeks 1-4: Strength-Speed Development: Focuses on building strength-speed using high band tension with low barbell weight. Workouts involve 5 sets of 2 reps with progressively increasing band tension.
– Weeks 5-8: Speed and Quickness: Emphasizes speed by utilizing moderate barbell weight with additional band tension. Workouts involve 6 sets of 2 reps with increasing weight each week. – Weeks 9-12: Circa-Maximal Training: Focuses on developing speed and explosive power near maximal weights. Workouts involve 3 different weight variations with high band tension for 4 weeks.