Box Squats, Bad For VJ

[SlavikHavik]

Does sitting on the box have a negative effect on the Strech reflex of the movement. Being that your no longer using it?
Would this negatively effect your VJ?

 

[curgeo]

Nope....It will actually help your vj. A couple of things.....YOu can learn to actually prolong the amoritization phase through training. You still want to keep tension in everything but the hips. You still accelerate quickly to the box.....let your hips relax while still keeping tension on your hams and then explode up.

It will make your vj go up due to the high stress on your hamstrings (which are a priority in vj) and also help your explosion by exploding from the bottom position.

 

[coolcolj]

depends..

breaking the reversal chain, squatting on heels, and slowing at the top are all bad things motor pattern wise as far as VJ enhancement goes

the body likes to adapt the CNS to how you use it

IMO reactive squats are far superior for this

for general strength work, it's ok

 

[curgeo]

cool.....when you get the chance, would you explain reactive squats please.

 

[anthrax]

Vj ???

 

[SlavikHavik]

depends..

breaking the reversal chain, squatting on heels, and slowing at the top are all bad things motor pattern wise as far as VJ enhancement goes

the body likes to adapt the CNS to how you use it

Yeah that was my concern.
I didnt think that breaking that reversal chain, would be a great idea.
Would regular squats be better then?

And reactive jumps, those are jumps squats right?

 

[coolcolj]

from my training journal some clips - all done in the same workout

reactive squats, are like normal squats, but you dive bomb down, pull up your feet a little, absorb and then react and explode back up. Have to be smooth
and fluid. These are quite hard, you need a lot of reversal strnegth and force absorbtion. there is like 4-5 times the barweight in force at the bottom.
Combine these with depth jumps and you should see your VJ move up a bit.

I know mine has, in 3 workouts I've put on 2 inches on VJ and dropped 0.5 secs on my sprint
Look in my training hournal for details, a few workouts back
But you will need to do a bit of prep work to work these in. ISO hold squats, altitude drops etc to prepare you for the forces involved

Jumpsquats are good too.

Right click on link and save first to avoid errors

reactive fullsquats - 185lbs x3 - set 1 and 3
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ReactiveFullSquats_65AW_185x3_18Nov04.mpg

 

[b fold the truth]

I have a decent VJ for a 290 pound guy...and I do box squats.

B True

 

[Tom Treutlein]

Reactive squats don't look too hard, but I'm sure they are.

What should one do in the weeks before starting reactives to prep themselves? What would the set/rep schemes be for altitude drops/ISO squat holds?

I gotta give these a try.

 

[Phreezer_Machine]

Box squats are great... We powerlifters rarely do any other kind... Louie Simmons and Dave tate both Box squat and they have an incredible vertical (especailly louie considering how old he is and how bad his knees are)

Box squats are good for you.. There is a reason that the strongest Men in the world rely on them as the staple for their workouts...