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Westside Barbell Squats and Deads

Sunday, December 26, 2010

Squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.


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