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-   -   Training for Power without Olympic Lifts (https://board.crossfit.com/showthread.php?t=44859)

Jason R O'Dell 04-01-2009 12:30 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Bert Brams;556443]Many ways to skin a cat ...

Box squats are one way(whether or not you use bands and/or chains is up to you).
[/QUOTE]

Wait, how would you use bands or chains? I thought a box squat was where you sat on a box then exploded back onto your feet.

Phillip Garrison 04-01-2009 12:34 PM

Re: Training for Power without Olympic Lifts
 
Put bands on the end of the barbell, makes it hard to pop up off the box.

Jason R O'Dell 04-01-2009 12:35 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Phillip Garrison;556453]Put bands on the end of the barbell, makes it hard to pop up off the box.[/QUOTE]

Sweet. Now if only my globo had a box for me to sit on. They have chairs, I wonder if that'd be too low or just the right height for this lift?

Jacob Cloud 04-01-2009 12:37 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Jason R O'Dell;556458]Sweet. Now if only my globo had a box for me to sit on. They have chairs, I wonder if that'd be too low or just the right height for this lift?[/QUOTE]

What's your BW and BS right now?

Andrew H. Meador 04-01-2009 12:40 PM

Re: Training for Power without Olympic Lifts
 
Simmons doesn't know what he's talking about as regards the olympic lifts. You can debate the technique [I]ad nauseam[/I] but olympic lifters are phenomenal athletes. As a group, they are the most impressive athletes to me, possibly after gymnasts but ahead of climbers, wrestlers, cyclists of various persuasions, and even sprinters. They can move their bodies through space with exceptional speed.

Bert Brams 04-01-2009 12:42 PM

Re: Training for Power without Olympic Lifts
 
Here's an example:

[URL]http://www.youtube.com/watch?v=7kkAMRZO0rw[/URL][B][COLOR=Red]YOU MUST ENSURE YOU ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.[/COLOR][/B]

There are many ways to use chains and bands, but don't worry about those yet. First learn how to box squat properly and move up in weight from there on.
Look on the Elitefts website, tons of articles. Also, the Westside Seminar tapes are the best stuff you'll find on the instruction.

On the main Crossfit site Dave Tate also explains a few more reasons why box squats are great.

[URL]http://media.crossfit.com/cf-video/CrossFitJournal_TateBox1Pre.mov[/URL][B][COLOR=Red]YOU MUST ENSURE YOU ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.[/COLOR][/B]

As for boxes, I had two made out of strong wood. I use rubber tiles to move them up or down in height.

You can easily make one yourself, but make sure it's strong enough(and at a proper height, not above parallel).

In the meantime you can probably use a bench at your gym. Chairs are not strong enough.

Jason R O'Dell 04-01-2009 12:42 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Jacob Cloud;556462]What's your BW and BS right now?[/QUOTE]

My bodyweight is 255. What's BS?
I can only squat 245 total.

Jason R O'Dell 04-01-2009 12:43 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Bert Brams;556474]
In the meantime you can probably use a bench at your gym. Chairs are not strong enough.[/QUOTE]
Ah, just making sure the bench wasn't too low.

Jacob Cloud 04-01-2009 12:49 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Jason R O'Dell;556475]My bodyweight is 255. What's BS?
I can only squat 245 total.[/QUOTE]

This is a whole different argument but I'd say stick with normal back squats (BS) for awhile.

Skylar Cook 04-01-2009 05:37 PM

Re: Training for Power without Olympic Lifts
 
[QUOTE=Andrew H. Meador;556469]Simmons doesn't know what he's talking about as regards the olympic lifts. You can debate the technique [I]ad nauseam[/I] but olympic lifters are phenomenal athletes. As a group, they are the most impressive athletes to me, possibly after gymnasts but ahead of climbers, wrestlers, cyclists of various persuasions, and even sprinters. They can move their bodies through space with exceptional speed.[/QUOTE]

Lifters are absolutely amazing athletes [U]in their events[/U]. They're amazing as LIFTERS, but perhaps not the best throwers, sprinters, or [I](insert any sport other than lifting here)[/I]ers around. You can be impressed by them and consider them amazing athletes, but that doesn't mean that their training is the best for a thrower or soccer player.

Simmons has a good point about the controlled first pull IMO. Hang lifts, I think, are much more useful for sports.


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