Stuck in a squat plateau? This guide explores box squatting, special exercises, and targeted training methods to elevate your squat game.
Box Squatting for Strength and Power
Box squatting is a powerful tool for building both absolute and explosive squat strength. Here’s why:
- Controlled Depth: Sitting back onto a box ensures proper depth and minimizes stress on the lower back.
- Kinetic Energy: Lowering the weight generates kinetic energy, stored and used for a powerful ascent.
- Stretch Reflex: The controlled descent activates the stretch reflex, aiding explosive power in the concentric phase.
Box Squatting Technique:
- Box Height: Choose a box slightly below parallel depth.
- Glute Activation: Push your glutes back before descending, setting up for a powerful hip drive.
- Knee Position: Push your knees outward to engage the hips and maintain proper joint alignment.
- Super Arch: Maintain a chest-up posture throughout the squat, with a slight arch in the lower back.
- Head Movement: Keep your head aligned with your spine during both descent and ascent.
- Footwork: Avoid pushing down with your feet. Instead, push outwards during both eccentric and concentric phases (wearing shoes like Chuck Taylors can help).
Box Squatting Programming:
- Weight: Start with 50-60% of your best squat and gradually increase by 10lbs per week for 6 weeks.
- Sets & Reps: Perform 10 sets of 2 reps for 4 weeks, then reduce to 8 sets.
- Waves: After each wave (increasing weight), drop back to 50% and start a new wave for continued progress.
Special Exercises for Squat Strength:
Complement box squats with targeted exercises to strengthen supporting muscle groups:
- Spinal Erectors: Back raises, reverse hyperextensions.
- Glutes & Hamstrings: Pull-throughs, sled dragging, glute-ham raises.
- Abs: Standing cable crunches (facing away from the machine).
- Obliques: Weighted side bends.
Leg Extensions and Leg Press: Not Recommended
While common, leg extensions and leg press machines offer minimal benefits and can even be dangerous.
Accommodating Resistance: Bands and Chains
Incorporate bands or chains for variable resistance throughout the squat, mimicking your body’s strength curve.
Weight Releasers for Reversal Strength
These devices overload the eccentric phase of the squat, building reversal strength for powerful concentric lifts.
Programming for Different Squat Goals:
- Dynamic Day (Friday): Focus on speed with box squats and special exercises like sled dragging. Rest periods should be short (around 40 seconds) to stimulate growth hormone production.
- Max Effort Day (Tuesday): Train absolute strength with variations like good mornings using special squat bars or high box squats.
Core Exercise Variation & Special Work Management
Rotate core exercises (squats, good mornings) every two weeks to maintain growth hormone production. Increase special exercise volume gradually over 3-4 weeks, focusing on exercises like glute-ham raises and reverse hyperextensions.
Close to Competition:
Prior to a meet, shift focus to speed work and targeted exercises for core strength, hamstrings, glutes, and hips.
Conclusion:
By incorporating box squatting, targeted exercises, and strategic programming, you can unlock explosive power and break through squat plateaus. Remember, proper form and variation are key to maximizing your results!
Check out our previous post about Unleash Your Inner Beast: Powerlifting Exercises with Bands.