The Proper Procedure For Box Squatting

By Richard Safreed

In my opening piece, I made numerous references to explosive strength.  The main components in explosive  strength are, in my opinion, "Stretch Reflex" and "Eccentric Strength."  This is probably for muscle enthusiasts somewhat of an oxymoron.  These two items are opposites. To train the stretch reflex, you must train using speed.  The proper technique for this training would be to go down and up in your lifting motion as fast as possible. (Example:  See picture step one)

When Box Squatting :

Step 1:  Push your Trapezius muscles (lower neck) back into the bar; fill your stomach with air

Step 2: While descending, push you butt back onto the box

Step 3: Sit on the box.  

Step 4: Explode upward driving your knees out, push out on your stomach, all while driving your body upward. 

The poundage's used for this would be 50-60% of your one repetition maximum for sets of three to five.  This may not seem like a lot of weight but the explosive component is the key.  The box squat may be done two times per week.  The first time as the percentages indicate and the second as a maximum effort  - for example 90-100% of one repetition maximum.  ALWAYS USE A SPOTTER FOR ALL WEIGHT WORK SUCH AS THIS.  

The correct wave to do this would be:   

Week 1   50%

Week 2   52.5

Week 3   55

Week 4   57.5

Week 5   60

On your max effort day, the percentages to use are much heavier - 90-100%.  This will build maximum strength in the muscle.  In the box squat, this day may be done one time per week.  Your max effort sets should look like this:  

Workout 1  90% X 2 reps

                  95% X 1 rep

                  97% X 1 rep

                  100% X 1 rep

On the third week of the cycle, make your 100% rep 10-15 pounds heavier.  That will be a gain.  As your explosive day weight changes, so will your percentages in that category.  In other words, you will have to raise your 50% training weight to match your new strength level.  When you are done box squatting, do weighted sit-ups, leg curls, and go home for the day.  

I will be giving you many different programs to use for both strength and muscle development.  This is but one I use for my explosive training.  Give it 100% and it will work wonders.  Till next time.  If you have questions please feel free to e-mail me Safrer@yahoo.com.  I will always answer. 

Be strong and kick ass!!!

Richard Safreed

Five Time World Champion Powerlifter

(4/17/03)