Box Squats for Acceleration Thoughts by: Vern Gambetta Some use the box squat as a means of developing basic strength in the acceleration phase of a start in track and/or BMX racing. Since there is a fairly high resistance during this time, one might assume that this would be highly concentric strength dominant exercise. I prefer the following sequence of exercises for this purpose over the box squat. Step 1: Start with squats using bodyweight and gradually move across a spectrum to heavy external resistance. When you can handle 5 to 6 sets of 4 reps with a relatively heavy load, introduce 6-second isometric hold squats (holding at bottom position) and exploding out. Step 2: Progress to a squat jump with no counter movement with about 50% of body weight for 3-4 sets of 6 reps. Step 3: The last step would be de loading squats with a heavy sandbag. Use a sandbag on the lowering and then drop off the sandbag on the jump up. Personally I have never used box squats because I have always felt that there are better ways to accomplish the objective of what box squats are supposed to do. In my opinion the loading on the spine when on the box is not worth the risk. I know this is a very popular exercise in certain schools of training, but I think there are better ways to achieve starting strength.
Posted on: Wed, 17 Jul 2013 15:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015