Post by Greg Crook on Sept 5, 2006 16:57:40 GMT -5
Chains are a very helpful tool for the squat and for tying up your children (just kidding about the kid thing). The main purpose is to load up the upper half of the movement. We can all quarter squat more that we can full squat because of better leverages up high. This causes a problem because we are limited to the weight we can put on the bar due to the weakness in the bottom of the lift so our top end gets shitted. This is where the chains come in by deloading at the bottom of the lift and loading up at the top so your working the entire range of motion. The best size of chain is 5/8'' or 1/2'' they need to be 5' long in length and weight 15-20lbs each. I've seen smaller but it gets aggravating to use. In this article I'll describe the uses and I'll post pictures of set ups later.
For your speed work depending on what equipment you squat in for competition, use some where between 45-55 % of max for bar weight. Theres some other issues as far as figuring out how much bar weight to use so if your not sure just ask and I'll let up know what i think you should use. Then you'll want to use this guide for amount of chain weight to add to the bar.
- 100 to 300lb squatter 2 sets of chain per side.
- 300 to 500lb squatter 3 sets " "
- 500 to 700lb squatter 3-4 sets per side.
the beginner would do 8- 10 sets of 2
the more advanced would do 6-8 sets with 1-2 heavy singles or double after your main sets.
For max effort work you can set PR's with any combination, work up to a 1-3 rep max with 2 sets of chain, 3 sets and so on. Heres something Jon Grove suggested that i liked alot. Pick a goal, say 500 off a box with briefs & belt only. Use the chains to come up with 500 at the top. For instance you have 200lb of chain, then work up to a max of 300lbs on the bar with 200lb of chain. Then start replacing the chains with bar weight. Each week or so take off 1 set of chain (30-40lbs depending on size) then add 30-40 pounds of bar weight to replace it. Continue this till you've done your 500 with straight weight off the box. This is very affective because you sneak up on the weight, but you also get used to and very comfortable with what 500 feels like on your back as well. This may take several training sessions to complete so listen to your body! If you need to take a week off and do something different for a week then do so you'll be better off i promise!! In "my opinion and only mine" this is on of the best ways to use chains on max effort day. Setting records with various sets of chains just don't mean much to me at all.
I realize this was very basic. I only had a short window of time to do this so please if your not sure about something PM me or post your question and I'll answer each individually. If you can't wait on my pic's for set ups then elite fitness has the set ups on there site.
For your speed work depending on what equipment you squat in for competition, use some where between 45-55 % of max for bar weight. Theres some other issues as far as figuring out how much bar weight to use so if your not sure just ask and I'll let up know what i think you should use. Then you'll want to use this guide for amount of chain weight to add to the bar.
- 100 to 300lb squatter 2 sets of chain per side.
- 300 to 500lb squatter 3 sets " "
- 500 to 700lb squatter 3-4 sets per side.
the beginner would do 8- 10 sets of 2
the more advanced would do 6-8 sets with 1-2 heavy singles or double after your main sets.
For max effort work you can set PR's with any combination, work up to a 1-3 rep max with 2 sets of chain, 3 sets and so on. Heres something Jon Grove suggested that i liked alot. Pick a goal, say 500 off a box with briefs & belt only. Use the chains to come up with 500 at the top. For instance you have 200lb of chain, then work up to a max of 300lbs on the bar with 200lb of chain. Then start replacing the chains with bar weight. Each week or so take off 1 set of chain (30-40lbs depending on size) then add 30-40 pounds of bar weight to replace it. Continue this till you've done your 500 with straight weight off the box. This is very affective because you sneak up on the weight, but you also get used to and very comfortable with what 500 feels like on your back as well. This may take several training sessions to complete so listen to your body! If you need to take a week off and do something different for a week then do so you'll be better off i promise!! In "my opinion and only mine" this is on of the best ways to use chains on max effort day. Setting records with various sets of chains just don't mean much to me at all.
I realize this was very basic. I only had a short window of time to do this so please if your not sure about something PM me or post your question and I'll answer each individually. If you can't wait on my pic's for set ups then elite fitness has the set ups on there site.
