Hey man, like your stuff.....agreed that box squatting is amazing for power development. But must be cautious when you say elastic work does not matter- IT DOES! As an athlete gets bigger and stronger- they are applying more and more force into the ground. If you don't balance that out with spring/ elastic work - they will blow their Achilles/ pull hamstrings/ get knee tendinitis etc etc. This combination of explosive squatting and spring / elastic work- is exactly what sprinters, football players, and Olympic weightlifters do- the best athletes on earth. 💪🏼👍🏽
Have you ever experimented with accomodating resistance? I'm not sure how that would affect the ratio, but I saw up to a 40lb jump in the box squats of my players and a pretty substantial increase in 40 time. What would you recommend for measuring 40s and Verticals for broke folk?
I have. When you add chains or bands it really messes up the ratio. The tension with the bands change when someone is 5'8" compared to someone that is 6'2". Same with the chains the taller athlete picks up more chain just because they are taller. You could change the chain height per athlete but that would take forever to dial in. If it is for 1 individual it could be worth playing around with, but across the board dealing with multiple athletes there are a lot of variables and the more variables you have the harder it is to dial in. In my experience it is best not to use accommodating resistance.
What about squatters height to box height. 12" box will hit a 5'0" person at a different height than a 7'0" person. Then legs are a different height per person.
If you squat the kids 3 days a week. How many total reps per week are they usually getting? Do you do like 5x2 on Monday, 3x5 Wednesday, 4x4 Friday as an example? Just switch it up and keep everything over 0.6 and reps under 5?
If you notice the ratios are off what are you looking to improve first? For example if someone hits a 1.8 ratio but their 40 is slower. More weighted and unweighted jumps? More plyometrics? Guessing it varies person to person but would appreciate any thoughts!
Fantastic information Jared. I would like to know how do I time the lift if I don't have the Tendo. Should I do 5 reps in 8 seconds or 3 reps in 8 seconds at 1.75 BW lift.
its more about the speed of each rep and not how fast the set is done. I will try to post more videos of what .6 m/s looks like and try to time it for you.
Coach. How are you varying the squats? You mention proper stance, speed/load, and box height so I assume that’s constant. Are you varying using different bars only?
This is all i do as well. Low reps heavy weight and dumbbell jumps to build fast twitch muscle fibers. How much do you squat in season? What are your thoughts? Im a DB at university of st Francis, 2x All American.
can we do high bar paused squats too and get similar effect to the box squats? i'm just wondering because you mentioned regular squats won't work only box squats will and wondering if that's because the box squats have a dead stop to them at the bottom...
The main reason boxsquats work so well is the breaking of the eccentric-concentric chain. You relax your hip muscles on the box and explode violently to get back up. The wider the stance, the more work for the hipmuscles. A pause squat will not be able to do that. I recommend to look at the westside barbell club here on UA-cam. There are some older and newer training videos. They boxsquat with a enormous amount of weight, but with a very good technique.
Hi Jared, just had my first read through the jump book, just a quick question, when you’re box squatting individuals over 6’3”, are you still using the same 12” box set up with 6” pad? Or are you looking for a certain knee angle/depth? thanks
I sometimes put a plate under the box to raise it 1" but I have had athletes 6'4" still want to stay with the 12 inch box. I am not looking for any particular knee angle/depth. If the athlete is not matching the ratio I change the box height up or down just depends on the athlete.
Do you think the athlete in this video got slower BECAUSE he ran track, or slower because the track team at his school was doing poor training? I know in my experience most high school track teams run their kids to death, holding onto the old school mentality of getting "in shape" to run fast.
I weight 157 and i want to run a 6.6 meter dash my fastest is 7.21 what should I box squat my body weight to achieve that my first track meet is in December@explosivemechanics
The kids you coach are lucky to have you.
Thanks
Thanks
Thank you for this video!
This is the most valuable video I've ever found. Thank you for your work sir from Australia
😂😂
@@ericmalitz whats funny, I seriously find this invaluable
Hey man, like your stuff.....agreed that box squatting is amazing for power development. But must be cautious when you say elastic work does not matter- IT DOES!
As an athlete gets bigger and stronger- they are applying more and more force into the ground. If you don't balance that out with spring/ elastic work - they will blow their Achilles/ pull hamstrings/ get knee tendinitis etc etc.
This combination of explosive squatting and spring / elastic work- is exactly what sprinters, football players, and Olympic weightlifters do- the best athletes on earth. 💪🏼👍🏽
You know what’s better than box squats for “power development”? Full ROM squats.
Have you ever experimented with accomodating resistance? I'm not sure how that would affect the ratio, but I saw up to a 40lb jump in the box squats of my players and a pretty substantial increase in 40 time. What would you recommend for measuring 40s and Verticals for broke folk?
I have. When you add chains or bands it really messes up the ratio. The tension with the bands change when someone is 5'8" compared to someone that is 6'2". Same with the chains the taller athlete picks up more chain just because they are taller. You could change the chain height per athlete but that would take forever to dial in. If it is for 1 individual it could be worth playing around with, but across the board dealing with multiple athletes there are a lot of variables and the more variables you have the harder it is to dial in. In my experience it is best not to use accommodating resistance.
@@ExplosiveMechanics never mind just saw this lol
I will do a podcast on that. It will be titled measuring for broke folk. It will be done this week
Great work sir thank you for sharing
If I Bench press and measure it by my max of what I can bench at a certain m/s speed, can I improve my stiff arm based on that
What about squatters height to box height. 12" box will hit a 5'0" person at a different height than a 7'0" person. Then legs are a different height per person.
Excellent!
Hey coach, when are you releasing the jump book ebook?
Yes. Some more will be available at the end of September.
No just small paper back
If you squat the kids 3 days a week. How many total reps per week are they usually getting? Do you do like 5x2 on Monday, 3x5 Wednesday, 4x4 Friday as an example? Just switch it up and keep everything over 0.6 and reps under 5?
Just depends on the athlete. Reps can range 40-50 per week.
If you notice the ratios are off what are you looking to improve first? For example if someone hits a 1.8 ratio but their 40 is slower. More weighted and unweighted jumps? More plyometrics? Guessing it varies person to person but would appreciate any thoughts!
I will cover this on my next podcast. It will be titled Squat Ratios, Box Squat Pads, and Questions.
I am pissed I missed out on your book. Are you going to sell it again?
Yes. Some more will be available at the end of September.
Fantastic information Jared. I would like to know how do I time the lift if I don't have the Tendo. Should I do 5 reps in 8 seconds or 3 reps in 8 seconds at 1.75 BW lift.
its more about the speed of each rep and not how fast the set is done. I will try to post more videos of what .6 m/s looks like and try to time it for you.
@@ExplosiveMechanics Thanks for your reply and time.
I’ve been using the metric app, they claim it’s pretty accurate but who knows. Seems better than nothing
@@keithk2649 Thanks for the info.
where do you buy the foam pad? or what's a good alternative?
I get the pads from @eliteftsofficial
I buy my blue foam pads from @eliteftsofficial type in box pad in search area.
And where can I buy like speedometer for the weights
Coach. How are you varying the squats? You mention proper stance, speed/load, and box height so I assume that’s constant. Are you varying using different bars only?
We do not vary our squats a lot. Mainly safety bar or straight bar.
We stick with the same thing until things stop changing.
This is all i do as well. Low reps heavy weight and dumbbell jumps to build fast twitch muscle fibers. How much do you squat in season? What are your thoughts? Im a DB at university of st Francis, 2x All American.
In season I like to try and squat my guys 2x per week.
I try to get them to squat 2x per week
can we do high bar paused squats too and get similar effect to the box squats? i'm just wondering because you mentioned regular squats won't work only box squats will and wondering if that's because the box squats have a dead stop to them at the bottom...
The main reason boxsquats work so well is the breaking of the eccentric-concentric chain. You relax your hip muscles on the box and explode violently to get back up. The wider the stance, the more work for the hipmuscles. A pause squat will not be able to do that.
I recommend to look at the westside barbell club here on UA-cam. There are some older and newer training videos. They boxsquat with a enormous amount of weight, but with a very good technique.
Hi Jared, just had my first read through the jump book, just a quick question, when you’re box squatting individuals over 6’3”, are you still using the same 12” box set up with 6” pad? Or are you looking for a certain knee angle/depth? thanks
If they are 6’3” or taller I add two inches to the box. If they are not fitting in with the ratios I change the box around until they do.
I sometimes put a plate under the box to raise it 1" but I have had athletes 6'4" still want to stay with the 12 inch box. I am not looking for any particular knee angle/depth. If the athlete is not matching the ratio I change the box height up or down just depends on the athlete.
What is the correlation between vertical jump and your ratios. If a kid can squat 1.6 body weight at .6 MPS then what is their vertical usually?
I do not have that dialed in as much but I am working on it.
Do you use speeded eccentrics aka bands for you squats, or does that through the rations off?
it will mess the ratios up
🔥🔥
Thanks Kade
Do you think the athlete in this video got slower BECAUSE he ran track, or slower because the track team at his school was doing poor training? I know in my experience most high school track teams run their kids to death, holding onto the old school mentality of getting "in shape" to run fast.
He got slower because he was doing box squats.
Relax It’s ok I’m black!!
I weight 157 and i want to run a 6.6 meter dash my fastest is 7.21 what should I box squat my body weight to achieve that my first track meet is in December@explosivemechanics