Author Topic: de franco box squats (Read 7276 times)

ruso15 · « **on:** February 09, 2011, 12:27:13 pm »

So i been focusing on increasing strenght with RDL and front squats for about six weeks. And now im planing to max out with a diferent exercise more specific for vertical, and that involves both chains.
I was thinking about the box squats joe de franco uses
Want to know some experienced opinion and advice. Is it a good exercise? would you guys recomend other one for wath im lookin?

P/D: forget about the bands that kind of stuff doesnt exist in Argentina
P/D: apologies for the english im from Argentina

DamienZ · « **Reply #1 on:** February 09, 2011, 04:12:44 pm »

I did box squats for over a year (like Defranco does) and it didn't really translate good to my vert and not even to my free squat. It could be because of my leverages (long femurs) so that i need to use more quads in free squats and jumps.

Looking back at it i would never stop doing free squats at all

Raptor · « **Reply #2 on:** February 09, 2011, 04:58:10 pm »

Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.

ruso15 · « **Reply #3 on:** February 09, 2011, 06:03:12 pm »

so should i change the front squats + romanian deadlifts for a full back squat?

DamienZ · « **Reply #4 on:** February 09, 2011, 06:09:07 pm »

only if you dont progress with front squats + RDL anymore

tw0ey3s · « **Reply #5 on:** February 10, 2011, 02:38:09 pm »

Quote from: Raptor on February 09, 2011, 04:58:10 pm

Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.

You're wrong. When jumping, when does your ass lower beyond your knees? If you jump like that, kill yourself now. Box squats (Parallel) are a 100% reactive and explosive movement. Anyone who plays sports (other than bodybuilding) should veer away from Free Squats (Ass to grass).

tychver · « **Reply #6 on:** February 10, 2011, 03:28:30 pm »

Quote from: tw0ey3s on February 10, 2011, 02:38:09 pm

Quote from: Raptor on February 09, 2011, 04:58:10 pm
Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.

You're wrong. When jumping, when does your ass lower beyond your knees? If you jump like that, kill yourself now. Box squats (Parallel) are a 100% reactive and explosive movement. Anyone who plays sports (other than bodybuilding) should veer away from Free Squats (Ass to grass).

The squat is a general strength exercise. It doesn't have to look anything like a jump to improve your lower body strength and power and therefore jump.

Dreyth · « **Reply #7 on:** February 10, 2011, 03:31:09 pm »

Quote from: tw0ey3s on February 10, 2011, 02:38:09 pm

Quote from: Raptor on February 09, 2011, 04:58:10 pm
Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.
Box squats (Parallel) are a 100% reactive and explosive movement. Anyone who plays sports (other than bodybuilding) should veer away from Free Squats (Ass to grass).

Explosive? Definitely. Reactive? No buddy. You're pausing on the box for 2 seconds to take away the plyometric portion. Who is this, he reminds me of squidward from TVS.

tychver · « **Reply #8 on:** February 10, 2011, 03:37:52 pm »

Quote from: Dreyth on February 10, 2011, 03:31:09 pm

Quote from: tw0ey3s on February 10, 2011, 02:38:09 pm
Quote from: Raptor on February 09, 2011, 04:58:10 pm
Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.
Box squats (Parallel) are a 100% reactive and explosive movement. Anyone who plays sports (other than bodybuilding) should veer away from Free Squats (Ass to grass).

Explosive? Definitely. Reactive? No buddy. You're pausing on the box for 2 seconds to take away the plyometric portion. Who is this, he reminds me of squidward from TVS.

It probably is squid.

tw0ey3s · « **Reply #9 on:** February 10, 2011, 03:42:32 pm »

Reactive is what you make of it... "Adarq.org - Dedicated to athletic performance enhancement," ATHLETIC being the key word. No "athletic" positon consists of your ass being lower than your knees, or your knees past your toes. Yes you're right, free squats do strengthen your legs. BUT the risks FAR outweigh the benefits. I'd rather have my knees intact long enough to enjoy the benefits of squatting.

When's the last time you saw a BodyBuilder run the 40? They can't because their joints are destroyed from free squats. (Maybe some roids too.)

This site doesn't know the difference between a Hang Clean and a Power Clean.

tychver · « **Reply #10 on:** February 10, 2011, 03:51:14 pm »

Quote from: tw0ey3s on February 10, 2011, 03:42:32 pm

Reactive is what you make of it... "Adarq.org - Dedicated to athletic performance enhancement," ATHLETIC being the key word. No "athletic" positon consists of your ass being lower than your knees, or your knees past your toes. Yes you're right, free squats do strengthen your legs. BUT the risks FAR outweigh the benefits. I'd rather have my knees intact long enough to enjoy the benefits of squatting.

When's the last time you saw a BodyBuilder run the 40? They can't because their joints are destroyed from free squats. (Maybe some roids too.)

This site doesn't know the difference between a Hang Clean and a Power Clean.

Good bilateral jump technique has the knees going over the toes.

Sub 10 world class sprinter doing an ATG front squat:

<a href="http://www.youtube.com/watch?v=CXZrfVS3KK4" target="_blank">http://www.youtube.com/watch?v=CXZrfVS3KK4</a>

DamienZ · « **Reply #11 on:** February 10, 2011, 03:54:50 pm »

Quote from: tw0ey3s on February 10, 2011, 03:42:32 pm

Reactive is what you make of it... "Adarq.org - Dedicated to athletic performance enhancement," ATHLETIC being the key word. No "athletic" positon consists of your ass being lower than your knees, or your knees past your toes. Yes you're right, free squats do strengthen your legs. BUT the risks FAR outweigh the benefits. I'd rather have my knees intact long enough to enjoy the benefits of squatting.

When's the last time you saw a BodyBuilder run the 40? They can't because their joints are destroyed from free squats. (Maybe some roids too.)

This site doesn't know the difference between a Hang Clean and a Power Clean.

<a href="http://www.youtube.com/watch?v=Z1-ygiI6_3M" target="_blank">http://www.youtube.com/watch?v=Z1-ygiI6_3M</a>

Dreyth · « **Reply #12 on:** February 10, 2011, 03:56:08 pm »

Quote from: DamienZ on February 10, 2011, 03:54:50 pm

HAHHAHHAHAHAHHAHAHAA

Raptor · « **Reply #13 on:** February 10, 2011, 04:20:28 pm »

Quote from: tw0ey3s on February 10, 2011, 03:42:32 pm

Reactive is what you make of it... "Adarq.org - Dedicated to athletic performance enhancement," ATHLETIC being the key word. No "athletic" positon consists of your ass being lower than your knees, or your knees past your toes. Yes you're right, free squats do strengthen your legs. BUT the risks FAR outweigh the benefits. I'd rather have my knees intact long enough to enjoy the benefits of squatting.

When's the last time you saw a BodyBuilder run the 40? They can't because their joints are destroyed from free squats. (Maybe some roids too.)

This site doesn't know the difference between a Hang Clean and a Power Clean.

You're either a troll or like - very stupid. I mean that sincerely. I wouldn't lie to you.

So, first you take a sentence that talks about reactivity and then YOU talk about ass to grass squats. What's the connection of that with reactivity? You can be reactive regardless of squat depth. So you either don't know what the word reactive means, or you're just... crazy.

Then you say above parallel squats are safer for the knees than full squats. I'll let others address that.

Bodybuilders have joints destroyed from full squats? It's intersting since the bodybuilders are the ones who usually quarter squat most of the time. And roids destroy joints? I was under the impression that they are prescribed after joint surgeries sometimes to help heal joint damage.

A hang clean is a "full" clean from the hang. A power clean is a clean with a high catch that is generally more specific to athletics since the goal is not to move a great weight on a short rom (as in a regular clean) but to move a "decent" weight over a longer ROM (for athletic benefits).

There are lots of clean and snatch variations: hang clean, hang power clean, power clean, clean, clean and jerk, jerk, powerjerk (well not really, but that could be reserved to you).

PS. Watch any great dunker and you'll see the knees going in front of their toes. Is that "100% healthy"? I don't know, especially at those velocities/power. Probably not. But that's not the same as a squat with good form. There are different limb lengths for different people, so deal with it.

adarqui · « **Reply #14 on:** February 10, 2011, 06:49:00 pm »

first and foremost i'd go free half squat.. this will have more transfer to vert than box squats due to the transition phase, ie, the transition from eccentric to concentric (eccentric-isometric-concentric) is not "broken up" by sitting on a box.. this transition phase is by far the most important aspect of squatting that transfers to vert.

if I were to have to choose between box squat or pin squat, i'd pick pin squat, hands down.. pin squat would be at your box squat depth, but instead of sitting on a box, you just stay tight and rest the bar on the pins, then explode up.. this is much more beneficial than sitting back onto a box imo.

so those are the two exercises i'd utilize for trying to peak out transfer from squatting to vert, they both transfer much more than box squat imo.. most people never try pin squats, those who do, fall in love with them.. they feel 100000x better than box squats and are safer..

peace man

Adarq.org

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Author Topic: de franco box squats (Read 7276 times)

ruso15

de franco box squats

DamienZ

Re: de franco box squats

Raptor

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ruso15

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DamienZ

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tw0ey3s

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tychver

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Dreyth

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tychver

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tw0ey3s

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tychver

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DamienZ

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Dreyth

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Raptor

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adarqui

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