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Old 04-01-2009, 12:30 PM   #11
Jason R O'Dell
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Re: Training for Power without Olympic Lifts

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Originally Posted by Bert Brams View Post
Many ways to skin a cat ...

Box squats are one way(whether or not you use bands and/or chains is up to you).
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.
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Old 04-01-2009, 12:34 PM   #12
Phillip Garrison
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Re: Training for Power without Olympic Lifts

Put bands on the end of the barbell, makes it hard to pop up off the box.
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Old 04-01-2009, 12:35 PM   #13
Jason R O'Dell
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Re: Training for Power without Olympic Lifts

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Put bands on the end of the barbell, makes it hard to pop up off the box.
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?
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Old 04-01-2009, 12:37 PM   #14
Jacob Cloud
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Re: Training for Power without Olympic Lifts

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Originally Posted by Jason R O'Dell View Post
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?
What's your BW and BS right now?
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Old 04-01-2009, 12:40 PM   #15
Andrew H. Meador
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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 ad nauseam 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.
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Old 04-01-2009, 12:42 PM   #16
Bert Brams
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Re: Training for Power without Olympic Lifts

Here's an example:

http://www.youtube.com/watch?v=7kkAMRZO0rwYOU MUST ENSURE YOU ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.

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.

http://media.crossfit.com/cf-video/C...ateBox1Pre.movYOU MUST ENSURE YOU ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.

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.
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Last edited by Lynne Pitts; 04-03-2009 at 10:46 AM..
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Old 04-01-2009, 12:42 PM   #17
Jason R O'Dell
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Re: Training for Power without Olympic Lifts

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What's your BW and BS right now?
My bodyweight is 255. What's BS?
I can only squat 245 total.
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Old 04-01-2009, 12:43 PM   #18
Jason R O'Dell
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Re: Training for Power without Olympic Lifts

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In the meantime you can probably use a bench at your gym. Chairs are not strong enough.
Ah, just making sure the bench wasn't too low.
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Old 04-01-2009, 12:49 PM   #19
Jacob Cloud
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Re: Training for Power without Olympic Lifts

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My bodyweight is 255. What's BS?
I can only squat 245 total.
This is a whole different argument but I'd say stick with normal back squats (BS) for awhile.
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Old 04-01-2009, 05:37 PM   #20
Skylar Cook
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Re: Training for Power without Olympic Lifts

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Originally Posted by Andrew H. Meador View Post
Simmons doesn't know what he's talking about as regards the olympic lifts. You can debate the technique ad nauseam 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.
Lifters are absolutely amazing athletes in their events. They're amazing as LIFTERS, but perhaps not the best throwers, sprinters, or (insert any sport other than lifting here)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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