I just stumbled upon a study published in the Journal of Strength & Conditioning Research in December 2010 titled: “Comparison of kinetic variables and muscle activity during a squat vs. a box squat.” Basically, what the study found is that box squatting was measured to produce both more force and more power than a traditional squat at certain working percentages!

I’m sure many people assume the box’s only value is to ensure depth, but those of us who are familiar with old articles from Westside Barbell or EliteFTS know better:

• A pause on the box – with or without relaxation – takes away the stretch-shortening cycle and forces the athlete to generate all that speed and power from the bottom position. No relying on stored energy, this pays huge dividends when you finally get the opportunity to use a “bounce” out of the hole.
• The same pause that removes the stretch-shortening cycle is also the responsible factor for why box squatting or dynamic effort box squatting can be considered valuable supplemental deadlift work, too. Why? In the deadlift you start from the bottom with virtually no stored energy.
• A bigger squat and a bigger deadlift?!? Sign me up!

Below I’ve put in a repost of mine from last May. Maybe the big gains were due to the BOX? Eh, it was still the dynamic effort work, I’m certain. But, I've now found real science backing up that decision to use a box:

Dynamic Effort Training to Fuel Huge Strength Gains (from May 2011)

I had something wonderful happen last week: the George Mason Throwers – who just came off the season – retested in the squat and everyone PR’d. I’m not talking 5lb PR’s, we had HUGE PR’s of 55lb and even 60lb (that’s a 365lb squat moving up to 425lb and a 455lb squat moving up to 510lb)! The lowest PR was 20lb. This progress occurred over about 16-weeks. By the way, I called the depth on each attempt myself, anyone who knows me personally knows I’m a stickler for proper squat depth.

I will be (and that day I was) the first to admit how shocked I was at our new numbers. You see, we were retesting so everyone could be sure they are working off the correct percentages for their summer training program. Coming off the season, I figured everyone would be down around their old max (if we’re lucky) or even below… that’s how it works, right? Maybe not…In hindsight, my approach to this team (much like the sprinters and jumpers I wrote about last week) has been extremely conservative. So what was the catalyst for all these great PR’s? Dynamic Effort Squats (or Speed Squats as they’re sometimes called) are the key to their success.

What are they? Dynamic Effort squatting is a squat that is performed using relatively low percentages and performed as fast as possible through the concentric portion.

Why did we use them?The Throws’ coach communicated to me at some point in December or January that the group, generally speaking, needed to learn to accelerate through to the “block” portion of the throw. I suggested Speed Squats.

How do you use them? Don’t mess with success: There is a pretty tried and true method to speed squat success and you can work off of these parameters for YEARS. If you are new to speed squatting try this wave over a three-week period: Week 1 10x2@50% - Week 2 10x2@55% - Week 3 8x2@60% - stay strict with a maximum of 60 seconds rest between sets.

Can Olympic lifts take the place of Dynamic Effort Squats? Theoretically, yes. In practice, absolutely not! The problem with the Olympic lifts and their variations is the complexity of the movement – it is, after all, its own sport. You are better off taking a simple movement that an athlete is familiar with and squeezing out every drop of progress (which will last through 4-5 years of a college career, I promise).

It blows my mind how relatively unknown Dynamic Effort lifting remains to many coaches. But, then again, the only reason I know the ins and outs of the method is via my colleagues over the years. Okay, I NEVER do this, so since you’re probably already sitting down – stay there! I don’t want anyone injured… Below are a full 4 waves of lower body lifting I wrote for the throwers this past semester. You’ll see that we did a lot of speed squatting and very little heavy accessory work. Really take a close look at the last few weeks. Oh, and a note about Wave 3, the team’s CNS was trashed so I took the DE squats out to let the team recoup. Finally, in addition to this mandatory team session lower body training day, we had an additional Saturday lift that was to be completed on their own. It consisted of very basic movements to “clean up” what we couldn’t get to during the two days they see me.

Wave 1: Weeks 1-3

A1 High Pull

6x3@65%

5x2@75%

4x1@85%+

A2 Rocking Ankle Mob

2x10

2x10

2x10

Banded DE Box Squat

10x2@40-50%

9x2@45-55%

8x2@50-60%

B1 Band Pistol Sq

2x5

3x5

3x6

B2 Pallof Press

2x6

2x7

2x8

C1 DB Swing

2x12

3x10

3x12

C2 Plate Pinch

2x:15

2x:20

3x:15

Wave 2: Weeks 4-6

DE Box Squat

10x2@50%

9x2@55%

8x2@60%

A1 Oblique Deadlift

6x3

6x2

4x1

A2 Body Saw

3x10

3x10

3x10

B1 Bulgarian Split Sq

2x5

3x5

3x6

B2 St. Arm Walkout

2x6

2x7

2x8

C1 OH Plate Squat

3x6

3x8

4x6

C2 Plate Pinch Driver

2x10

3x8

3x10

Week 7: Deload Week – light DB and bodyweight work… step away from the barbell!Wave 3: Weeks 8-10 – Taper Begins

“Low” Bar Squat (1/4 Squat depth)

4x3@75%

3x2@80%

3x1@85%+

A1 Oblique Deadlift

4x3

3x2

skip

A2 Partner Plank

4x:15

3x:20

2x:10

B1 SL DB RDL

3x6

2x8

2x5

B2 MB Side Throw

3x6

3x7

2x5

C1 OH Plate Squat

2x10

3x8

3x6

C2 Hex Hold

2xFAIL!

2xFAIL!

2xFAIL!

Wave 4: Weeks 11-13 – Taper Continues to Conference

DE Box Squat

5x2@50%

4x2@55%

n/a

 “Low” Bar Squat

3x1

3x1

n/a

A1 SL ¼ Squat

2x5

2x5

2x5

A2 MB OH Throw

2x5

2x5

2x5

DB OH Squat

2x6

2x5

3x6

Lastly, here's a personal update from the weekend: Arabella "successfully completed" her first 1K race - I believe it was with a blazing fast time of 17:25. She made it on her own for a little less than half the race and I carried her the rest of the way.

In all honestly, the "Fun" Run was anything but fun. 1. It was super cold outside which wouldn't have been so much of a problem if they had started the race on time, not made everyone stand there for an extra 25 minutes. 2. Number 1 led to a fairly uncomfortable and cranky Arabella (finely tuned athletes can not be kept waiting!). 3. There was ice all over the place! Arabella slipped several times as she pushed for a PR.

The Goblin Gallop was well run, as always, and they certainly didn't have control over the weather. Regardless, I think this will be a wonderful memory for my family in the future!