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Brian Turchioe 03-07-2014 10:19 PM

Explosive Squats
I've been working a lot lately on building a good strength base and as I watch a lot of videos online and use various reading materials I have realized that I would really like to improve the explosiveness of my squats. You can see a lot of videos of elite level lifters doing 200-250+ kg squats for doubles and triples with great explosiveness out of the whole and maintaining virtually perfect back posture. I assume a good portion of this is due to the fact that they are likely using sub-maximal weights, but even so I think it would be very beneficial for my training to try and work on building explosiveness with heavy squats. I have read some articles on T-nation about utilizing pause squats, weighted box jumps, depth jumps, and speed squats to build explosiveness. My question to the forum is which of these are most beneficial and should be utilized by an beginner/intermediate lifter such as myself? Are there other movement variations I should consider? How would one implement these movements into a traditional routine ie do an entire pause squat cycle or tack on a couple working sets of pause squats on the end of a squat day?

To give you an idea of where I am at progress-wise I'll give you a quick run down of my current 1RM (lbs):
BS - 385
FS - 315
Clean - 285
Jerk Blocks - 270
C&J - 260
Snatch - 205
DL - 455

Also I'm about 5'10" and 185 lbs

Thanks in advance for your help/advice.


Blake Barnes 03-10-2014 02:52 PM

I would incorporate some Pause Squats sometime at the beginning or middle of the week. You could also do some Box Jumps right after a set of regular squats (either front or back). Try to do those jumps from a full depth squat. You could also do some Squat Jumps with really light weight at the beginning or end of a training session.

As far as the depth jumps, I've never done them and I've never seen anyone do them to work on speed so I can't comment on that.

The main thing is just to focus on accelerating out out of the bottom of every squat you do, no matter how slow or fast it may be compared to all the European lifters you see on the internet.

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