Box Squat
The box squat can correctly be done one of two ways. You just use the box as an indication you are reaching a particular depth. Using this method you squat down until you touch the box and come back up. Doing this frequently will help you reach the correct depth when squatting without the box.
The other method is to sit on the box, Which is what I was targeting for this session, is to relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve.
Session: Strength/Power
Warm-up
Air squat x10
Burpee x10
Press-up x10
4 Rnds.
Main session:
Box squats x5
Into
Explosive Jump squats loaded @20kg (Oly Bar) x5
Into
Explosive Jump squats unloaded x5
6 Sets: Weight > each set.
Flexibility.
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