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Box Squats with bands

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gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 10:11 AM Who does them? I love them. I have the volleyball players I work with do them too. They love them. The athletes with jumper's knee especially like them. I also like the deadlift for the volleyball players. Any comments or suggestions?
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 10:19 AM I feel the box squats have helped me with my deadlifts as well. I'll do 8 sets of 2 with about 50% of my 1rm on the bar and 35-45 sec of rest between sets. The box is set at parallel or a little below for this day. I cycle bands every three weeks. After three weeks, I up the weight a little and then recycle the bands. Any comments or suggestions?
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/01, 01:46 PM I loved box squats as well - have turned many people on to them, and they have loved what they have done to their other lifts. However, I personally have never liked using bands for my auxillary exercises; I have basically stuck with using bands (or chains, depending) only on my main lifts. Seems to have worked best for me... -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 02:45 PM I like the accomodating resistance the bands offer. It also feels like they recruit more stabilizers because they pull you forward a little. My squat jumped a good 50 lbs when I started using them. I don't use bands all the time, just when things need a little change. I also do band leg curls and band goodmornings. Those exercises freshin' things up a bit.
jbennett Posts: 1,558 Joined: 2001/02/28	2003/10/01, 09:27 PM I don't use bands at all, but I'd love to try 'em out. I've used chains before, but only on bench and incline bench. Box squats I do every Friday. After I started doing box squats, I started to love training legs again. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/02, 10:21 AM Get your bands at www.elitefitnesssystems.com or at www.jumpstretch.com
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/02, 04:05 PM I feel like that box squats have also helped me with my deadlift. My initial pull from the floor is faster than it was before doing box squats and my DL 1rm has rocketed up. (I don't use supplements in case anyone is wondering). The bands have taught me how to accelerate out of the hole. If you don't accelerate quickly, they will pull you back onto the box.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/06, 09:18 AM Here is something I tried Saturday night: Deadlift: 405 x 3 460 x 1 510 x 1 570 x 1 620 x 1 660 x 1 Then I box squatted with 50% of my deadlift 1RM. The box was set slightly below parallel. The bar was moving faster than it ever has when I open up my dynamic day with it. I followed that up with 3 sets of band leg curls, reverse hypers and some abs. The workout took 45 minutes and It felt good.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/17, 09:30 AM I did heavy box squats Sunday night without bands. I worked up to a heavy single. I used a 12 inch box (I'm 6'2"). I worked up to 440 for a single off of the 12" box. I pause on the box for about a second. This has helped my regular squat alot. I also did 3 sets of 5 on the good mornings. I did 3 rounds of band leg curls which I will discuss under a different topic. and I finished with 3 sets of 10 on the reverse hypers and heavy abs.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/21, 10:49 AM This week I'm going to do 8 sets of 2 with 315 and a light and a mini on each side of the bar and 45 seconds of rest between each set. For my height, the bands will add 150 lbs of tension at the top of the bar. I love box squats.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/24, 01:38 PM 10 Reasons to Box Squat (taken from the Westside Barbell training manual): 1. The box teaches you to sit back instead of down 2. It breaks the eccentric-concentric chain - great for explosiveness 3. It uses a static to dynamic contraction - great for explosiveness 4. You can sit back further on a box thus overloading the hams and glutes 5. Better kinesthetic awareness of where parallel and below parallel is. 6. You squat to the exact same spot EVERY time. 7. You learn to come off of the box with the chest up 8. The knees stay in line or behind the toes (good for athletes with patellar tendonitis. 9. You learn to use your belly in the hole 10. You learn how to keep your knees out during the entire lift.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/24, 01:41 PM some of my reasons: 1. The 8 sets of 2 with 45 sec rest between sets recruits and fatigues fast twitch muscle requiring recruitment of more fast twitch muscle. 2. The box squat teaches one to drive through the heels. 3. It helps develop the starting strength required in deadlifting. 4. It is a time efficient workout 5. It is fun!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/04, 09:13 AM My next box squat cycle will look like this: Week 1 335 w/mini 2 x 12 Week 2 335 w/purple 2 x 10 Week 3 335 w/purple & mini 2 x 8 Week 4 345 w/purple & mini 2 x 8 Week 5 350 w/mini 2 x 12 Week 6 350 w/purple 2 x 10 Week 7 350 w/purple & mini 2 x 8
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/07, 09:32 AM Last nights Dynamic Effort box squat workout: Box squats: 335(50% 1RM) with a mini x 2reps x 12 sets 45 sec between each set Speed Deadlifts(47%) 315 x 5 x 3 2 min between each sets Band Leg curls 10 straight ahead followed by 10 side to side followed by 5 straight ahead; 3 sets 1.5 min between sets Back hypers; 25 x 10 x 3 on the last set I held the last rep at the top for 10 seconds and then did 6 more reps after that. Calves 10 x 3 Heavy Ab work Workout took 50 minutes Check out the deadlift topic for a typical deadlift workout.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/12, 10:47 AM Tomorrow nights Dynamic Box Squat Workout: Box Squats: 335 x 2 x 10 w/purple(light band)extra 100lbs at the top 35-45 sec TBS Speed Deadlifts:(50%) 330 x 5 x 3 2 min TBS Band Leg Curls: Blue(Heavy) + Mini x 10-10-5 x 3 Back Hypers with purple band 10 x 3 on the last set I held the last rep at the top for 10 seconds and then did 6 more reps after that. Calves: 5 x 3 Heavy Abs this workout will take 45 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/14, 08:49 AM Last night's workout was awesome! On the last set of back hypers I did ten reps, then I held the last rep of 10 at the top for 10 seconds, then did six reps, then I held the last rep of that set for 10 seconds and followed it with 3 reps, then the last rep of that set was held for 10 seconds followed by one rep. What a burner that was!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/19, 02:52 PM Tomorrow's Box Squat workout: wt x reps x sets Box Squat: 335 x 2 x 8 w/light and mini bands 45 sec TBS Speed Deadlifts: 330 x 5 x 3 2 min TBS Band Leg Curls: Heavy + mini x 10-10-5 x 3 Back Hypers light band x 10 x 3 Following the last set I will hold the last rep at the top for 10 seconds, then do six reps, then hold the last rep of that set for 10 seconds and followed by 3 reps, then the last rep of that set will be held for 10 seconds followed by one rep. Calves Heavy Abs I'll follow this up with a light bike ride for a flush.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/26, 11:57 AM Tonight's Box squat workout: Box squat 50% x 2 x 12 no bands Speed RDLs: 225 x 10 x 3 Glute-ham Raise: 5 x 3 Back Hypers: BW x 10 x 3 calves and heavy abs
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/03, 12:50 PM Has anyone else been using the box squat in their workouts?
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/15, 09:40 AM Last nights Box squat workout: wt x reps x sets Box Squats(45-55%) 315 x 2 x 2 365 x 2 x 2 405 x 2 x 4 45 sec TBS Split Squat 135 x 10 x 3 1 min TBS Glute-Ham 5 x 3 1 min TBS RDL 10 x 3 1 min TBS Back Hypers 10 x 3 1 min TBS ABS
jplatz Posts: 196 Joined: 2002/10/08	2003/12/16, 09:35 AM Gatormade, I am interested in using box squats after what you've said about them, but I need a few instructions on the how to first. Do you use a wide or regular stance? Would you recommend using a regular bench to start with until my strength develops? Your training techniques are something I've been looking for and I want to educate myself thoroughly. -------------- The meek shall inherit the Earth, but the strong and muscular will carry them through it! That which does not kill me can only make me stronger.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/16, 09:42 AM Use a wide stance. Instead of bending your knees to start the movement, push your butt back until you are on the box or bench. Try to atleast start of at parallel. Try 20 sets of 2 with 50% of your 1RM. Take 45 sec between each set. Then do a hamstring exercise for 3 sets of 10, and then back hypers for 3 sets of 10 and finish with some heavy abs.
jplatz Posts: 196 Joined: 2002/10/08	2003/12/16, 09:57 AM Thanks Gatormade. Oh, and I saw your post on the volleyball team. Good Luck!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/24, 12:46 PM yesterday's box squat workout: Box squats: 315 x 2 x 8 with Average band (extra 150 at top) 45 sec TBS Speed deadlifts 315 x 3 x 5 45 sec TBS Split Squats 10 x 3 1 min TBS Band Leg Curls Heavy band x 10-10-5 x 3 1.5 min TBS Back hypers MB x 10 x 3 45 sec TBS ABS
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:51 AM Tonight's workout: Box squat: 335 x 2 x 12 w/mini 45 sec TBS Zerker Squats: 225 x 8 x 3 1.5 min TBS Glute-Ham 25 x 5 x 3 1 min TBS Reverse Hypers mini x 10 x 3 Weighted Decline Sit-ups 145 x 10 x 3 1 min TBS
A_toole Posts: 24 Joined: 2004/01/06	2004/01/29, 05:03 PM Hey what are chains/ bands and what do they do? Also my hands are getting torn apart from lifting. My caluses have blisters on them and are falling off. What should I do? I don't have gloves.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:48 AM Here is some more info.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/11, 04:49 PM Today's box squat workout: (worked for good speed today) Box squats: 315 w/light x 2 x 10 35 sec TBS Pin pulls below the knee 500 x 3 x 3 2min TBS Band Leg curls Heavy x 10-10-5 x 3 Band Good Mornings (fast) Light x 30 x 3 1 min TBS Band Reverse hypers mini x 10 x 3 45 sec TBS Band Roman Sit-ups Mini x 20 x 3 45 sec TBS Good stretch
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:29 AM 2 weeks ago dynamic effort box squats: Hang cleans 180 x 3 200 x 3 220 x 3 240 x 3 260 x 3 2 min TBS Box squats(slightly below parallel) 315 x 2 x 5 365 x 2 x 5 40 sec TBS I was feeling good! Glute-ham BW x 5 x 3 1 min TBS Back hyper Bw x 10 x 3 1min TBS Roman sit-ups 25 x 20 x 3 30 sec TBS I was coming off an illness so I kept it short. My strength was there but my stamina was not.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:32 AM Last weeks: Box squats 315 x 2 x 10 w/light bands 40 sec TBS Below knee pulls 500 x 3 550 x 3 600 x 3 1.5 min TBS Band Leg curls 10-10-5 x 3 1 min TBS Band speed goodmornings purple x 30 sec x 3 I perform as many reps in 30 seconds with great form as I can. Shoot for 1 per second. 1 min TBS Reverse hypers mini band x 10 x 3 45 sec TBS Roman sit-ups 25 x 10 x 3 30 sec TBS
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:34 AM The first one I posted was actually 3 weeks ago instead of 2 and the one right above is 2 weeks a go. This one is last weeks: Box squats(slightly below parallel) 320 x 2 x 10 w/light bands 40 sec TBS Speed deadlifts 440 x 1 x 5 Glute-hams 12lb medball x 5 x 3 1 min TBS Reverse hypers mini x 10 x 3 Roman sit-ups 25 x 20 x 3 30 sec TBS
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:39 AM last night's: Box squats(super low box) I used about 40% because the box was superlow. 275 x 2 x 10 no bands Speed Deadlifts 400 x 1 x 5 (went lighter to pull faster) super setted these with sets of 2 with box jumps. I took 45 sec of rest after I finished the box jumps. I also use a low box so I could use proper form. Glute-ham 12lb med ball x 5 x 3 1 min TBS Band Goodmornings Heavy band x 10 x 3 45 sec TBS Reverse hypers light band x 10 x 3 1 min TBS Roman sit-ups 25 x 20 x 3 30 sec TBS Decline 90 x 10 x 3 45 sec TBS I went to the pool for an light anaerobic to reduce my soreness today and work on GPP. I feel pretty good today. Instead of sled pulls today I am probably going to throw medball for 10-15 minutes.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:44 AM the Mar 11, 2004 post was posted before I worked out. The real workout is the one I mislabeled as last weeks. It interesting to look at what you sometimes plan and then look at what really happens. You can see that if I would have stuck to the plan I wouldn't have gotten as much out it.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/01, 10:16 AM tonight's: Box squats(super low box) 315 x 2 x 10 no bands Speed Deadlifts 400 x 1 x 5 (went lighter to pull faster) superset these with sets of 2 on box jumps. I'll take 45 sec of rest after I finish the box jumps. Glute-ham 12lb med ball x 6 x 3 1 min TBS Band Goodmornings Heavy band x 10 x 3 45 sec TBS Reverse hypers heavy band x 10 x 3 1 min TBS Roman sit-ups 45 x 20 x 3 30 sec TBS Decline 135 x 10 x 3 45 sec TBS I'll go to the pool again tonight for a good flush afterwards.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/05/04, 08:36 AM Try this one: Squat wt x 5 x 3 Speed band squats wt x 10 x 3 Box jumps 5 x 3 Tri-set these exercises with each other. After the last rep of box jump take 2 minutes of rest before starting the next round. Then finish with: RDLs wt x 10 x 3 Back hypers wt x 10 x 3 ABS
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/05/19, 08:14 AM b ump -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
gatormade Posts: 1,355 Joined: 2003/10/01	2004/05/31, 10:39 AM bump
gatormade Posts: 1,355 Joined: 2003/10/01	2004/09/16, 09:08 AM try some of these workouts if you want to increase strength and power. Check your egos at the door and give it a try. I check mine everyday so it doesn't interfere with a great training experience.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/09/17, 11:09 PM Gator, you said that the box squats recruit more fast twitch. So, I guess every athlete should be doing box squats, because fast twitch in your thighs and hips is extremely important for jumping and sprinting. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/09/17, 11:11 PM I have always done my regular squats with a bench underneath me (the benches at my gym are exactly at my parallel point) and I just go up as soon as my butt gets down to it so I don't cheat myself and not go down far enough. Does anyone else do that? -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2004/09/20, 09:12 AM I pause for a full second on the box and then fire off as hard as possible. I use about 50% of my 1rm when I do them. I perform 10-12 sets of 2 with 35-45 seconds between sets.
Jdog1 Posts: 17 Joined: 2004/10/15	2004/10/18, 04:26 PM Which is better for gaining strength box squats or regular squats and where can i get some bands -------------- *Superman*
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/10/18, 11:16 PM Regular Squats are probably better for overall strength, but the box squats help with your sticking point and explosion (recruiting and breaking down of the fast twitch muscles). You can get bands at Jumpstretch.com or westside-barbell.com -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2004/10/19, 07:01 AM Westside guys box squat on dynamic day and perform squat variations on strength day but rarley perform a regular back squat until the day they compete. And the ends justify the means.
	2004/10/30, 09:17 PM I got small question on bands....I used to them for deadlift day and bench day....and they worked wonders for me...tho I tend to do mroe than the recommended 50% of 1rm....anywayz...gator my question is this...the bands at school they don't specify the max resistance, only light, mod, high....also how is the resistance computes, by standing on center of the band and stretching it? Last time I tried the 'heavy' resistance band at school with 2 handles....I stepped on the band right near the handles on each side and it was much much more resistance then when I jsut stand on the center of the band...exactly how much difference is there? my friend was saying there's some quadratic relation physics wise..but I am jsut clueless...the west side barbell club has weight specifics of each band...these ones don't...i'm lost in terms of this..
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/10/31, 05:00 PM Menace- Here's something I would recommend that works really well for me: I have a chart, with all my 1rm's on it. But it has more than that. As you move across to the right, it has a column for my 1rm with the light bands, the medium bands, and the heavy bands for each excercise. Its really helpful in determining what to use on each excercise. Also, sometimes the ratings on bands can be misleading, because thats only how much resistance it adds when the band is fully stretched. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/10/31, 05:02 PM Also, different companies rate their bands differently. Some rate it when the bands are fully outstretched, others when half-way stretched. This can lead to some confusion.
	2004/11/01, 04:21 AM thanks wrestler...i'll try...i think i am just going to focus on stepping on the bands the same way...so that they are stretched same amount...producing same force all the time...so that i can at least go by feel...
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/01, 06:23 AM I would recommend buying some jumpstretch bands of your own. They have a chart on their website giving you the extra poundage on each band depending on your height.
	2004/11/02, 04:25 AM gator, thanks, I've looked into it and am thinkign which one to buy...I am considering Iron Woody website for full package of 5 bands, 2pairs each...seems like good deal...what do u think? http://www.ironwoodyfitness.com/Fitness_Bands/fitness_bands.html

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