Episode #22
EP 022 - Box Squat 101
Box Squats are a Low ROM Bar Squat that emphasize Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a low position. The key is pausing at the bottom of the squat ROM for 2-3 seconds on a fixed height box then driving up as fast as you can. This is a math and physics equation that will increase your maximum squat weight, influence your 40yd dash time as well as potentially increase your vertical jump height. Benefits/Pros: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development 3. Break through plateaus with precision data/analysis - Static/Dynamic Method 4. Jump Higher better hip or triple extension 5. Faster sprinting speeds - physics (F=MxA) The science behind speed. 6. Knee Shear Reduced loaded on Glutes not knees (physics) ¼ squat creates more risk for ACL injuries Cons: 1. Lack of Mobility Lumbo/Pelvic rhythm - Back pain or Hip/Leg pain like sciatica Modify (adjust depth if you have pain). 2. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar Tips or Meat and Potatoes: 1. 12" plyo Box with 4-6" soft Pad as a topper (soft like cushion harder to get going) Don't use a hard bench. You want it to be challenging to get going or start. A hard surface will allow you to cheat/compensate or assist/help to get you moving. 2. Pausing at low position or sitting on box/pad allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement 5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. If you have pains, tweaks, or aren’t rested enough you can have success with 2x per month. 7. New/inexperienced or young training age athletes should master basic squat mechanics and ROMs before trying box squats (depth/ROM) . 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations: 1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. Example start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Figure out your box height, you may have to try difference bars. 2. If you don't have a VBT or can't afford a VBT device to Pause Squat 2-3 sec then explode up fast. 3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4o Rogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res
