Post by Greg Crook on May 4, 2007 15:48:29 GMT -5
Just wanted to touch on this subject and let those who care know how we differentiate between the two. Everyone has their own special squat cycle that like to do before a meet but it’s the training between these meets that I want to address. There are many exercises that can be used of coarse, I won’t list all of them but I’ll list the ones I use and give a brief description why. When I’m in the off season/ just training, my picks for the squat that I use as a test are as follows.
1. 16” box squat with 505lbs for reps…only using briefs and a belt.
When this test is done I use it on the last set of my heavy work, never fresh. That’s just my choice.
2. 16” box squat for a 1 rep max…only using briefs and a belt.
When I do this I use it as a Max Effort movement for that day. I make calculated jumps so that I can get every pound possible.
3. Open squat with only briefs and a belt. This can be done with a set weight for reps or for a 1RM.
Which ever you decide to do make sure that you do them under the same conditions as the time before so that you have an accurate measurement of your strength whether it’s up or down. This is a great way to see how well your exercise choices are working for you if at all. No need to be wasting you time if there not.
When I’m trying to build strength I ALWAYS try to make whatever exercise I chose to do harder than the last time I did it. If I used bands the last time I’ll use 2 sets this time or a lower box, different bar etc. The combinations are endless. It’s just not fun for me to do the same old shit week in and week out. With that being said most of the time the same shit equals the same results! Powerlifting is hard work, it shouldn’t have to be boring also.
I will say this is just my opinion on the matter, there’s plenty of people a hell of a lot stronger than me that do the exact opposite so this isn’t the gospel just my version of it. In short leave all the straight weight for testing your strength and for full gear training but when it’s time to get stronger, use your imagination and do something that’s going to make you ass work! It will pay off BIG, I promise.
1. 16” box squat with 505lbs for reps…only using briefs and a belt.
When this test is done I use it on the last set of my heavy work, never fresh. That’s just my choice.
2. 16” box squat for a 1 rep max…only using briefs and a belt.
When I do this I use it as a Max Effort movement for that day. I make calculated jumps so that I can get every pound possible.
3. Open squat with only briefs and a belt. This can be done with a set weight for reps or for a 1RM.
Which ever you decide to do make sure that you do them under the same conditions as the time before so that you have an accurate measurement of your strength whether it’s up or down. This is a great way to see how well your exercise choices are working for you if at all. No need to be wasting you time if there not.
When I’m trying to build strength I ALWAYS try to make whatever exercise I chose to do harder than the last time I did it. If I used bands the last time I’ll use 2 sets this time or a lower box, different bar etc. The combinations are endless. It’s just not fun for me to do the same old shit week in and week out. With that being said most of the time the same shit equals the same results! Powerlifting is hard work, it shouldn’t have to be boring also.
I will say this is just my opinion on the matter, there’s plenty of people a hell of a lot stronger than me that do the exact opposite so this isn’t the gospel just my version of it. In short leave all the straight weight for testing your strength and for full gear training but when it’s time to get stronger, use your imagination and do something that’s going to make you ass work! It will pay off BIG, I promise.