Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 04-12-2012, 09:59 AM   #1
Ben Glidewell
New Member
 
Join Date: Jun 2011
Posts: 34
Default Pause Back Squats

I am just wondering how I should be approaching pause back squats in general and as specifically programmed in the General Cycle with 3RM and 2RM. Should I be more concerned with pushing for a PR or making sure I am getting a full 3 sec pause in the hole? As the weight creeps up my ego chimes in with finding a max and I find myself still pausing in the bottom and not using a rebound, but admittedly counting faster to add more weight...

Thanks!
Ben Glidewell is offline   Reply With Quote
Old 04-12-2012, 02:41 PM   #2
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,705
Default

Quote:
Originally Posted by Ben Glidewell View Post
Should I be more concerned with pushing for a PR or making sure I am getting a full 3 sec pause in the hole?
if you don't have the same pause in the bottom as your previous PR, it's not a PR anyway. Make the pause happen.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 04-16-2012, 10:06 AM   #3
Ben Glidewell
New Member
 
Join Date: Jun 2011
Posts: 34
Default

Thanks for the response Greg… PR deleted. I will admit that my first round on the General Cycle I was very strict with the 3 second pause and I saw the returns on max day. Would you mind to explain how/where/when/why you program pause back squats and presses if they are different?
Thanks!
Ben Glidewell is offline   Reply With Quote
Old 04-16-2012, 12:02 PM   #4
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,705
Default

I like to use pause squats for 2 primary reasons:

1. They really improve postural strength - for people who tend to lose their posture coming out of a squat, including knees going valgus, back rounding, etc.

2. They help strengthen the very bottom range of motion, which greatly helps the pull from the floor in the sn and cln, and also gets bouncy lifters stronger (i.e. lifters who bounce really hard in their squats - often this precludes them from developing balanced strength in the full squat rom).

So i use them with certain lifters when we need to correct that stuff, or I may use them with people who haven't demonstrated a particular need for them if we're doing a squat strength emphasis cycle.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 04-18-2012, 11:23 AM   #5
Ben Glidewell
New Member
 
Join Date: Jun 2011
Posts: 34
Default

Thanks!
Ben Glidewell is offline   Reply With Quote
Old 04-19-2012, 08:05 AM   #6
Ben Glidewell
New Member
 
Join Date: Jun 2011
Posts: 34
Default

I am having a counting/timing discrepancy… At Catalyst how do you execute pause back squats? Spotter counts, lifter counts, use a stop watch or timer?
Ben Glidewell is offline   Reply With Quote
Old 04-19-2012, 08:16 AM   #7
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,705
Default

Lifter counts and then I yell at them for not pausing long enough.

Really, it doesn't need to be precise - 2-3 seconds is enough time to come to a complete stop and definitely be standing from a dead stop. So if you say 3 seconds and get 2, you should be OK.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 08-16-2012, 04:17 AM   #8
tomas grönroos
New Member
 
Join Date: Sep 2009
Posts: 2
Default

If you train alone and know that you are one of those who count faster when it gets heavy, time yourself when you count as fast as possible. So if you count to 10 in 2 seconds, then this time wont change that much when you get stressed while having a fun time in the bottom of your squat.
tomas grönroos is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 03:43 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator